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To Lose Weight, Start With Dairy Swaps
You can cut out some calories and add calcium

By Joan McClusky
HealthDay Reporter

MONDAY, May 29, 2017 (HealthDay News) -- Losing weight comes down to simple arithmetic: Eat fewer calories than you burn off.

Here's a good way you can accomplish this without going hungry.

Switch out high-calorie foods for low-calorie options to cut calories without cutting portion sizes. Dairy food is a good place to start, according to the U.S. Department of Agriculture.

If you're still using whole milk and cream, make gradual changes to lower-fat versions. Start by switching from whole milk to 2 percent milk for your coffee, on your cereal and in recipes. Then take the next step down to 1 percent milk and, eventually, to fat-free or skim milk. You can make similar switches with other dairy products, like yogurt and cottage cheese.

Mix in your own fresh fruit or a few drops of vanilla extract to a serving of no-fat plain Greek yogurt to make you forget about higher-calorie choices. You'll get twice the protein of regular yogurts without the added sugar (and calories) of flavored varieties.

Are you craving cheese? Choose types that are naturally lower in fat, like feta, string, goat and ricotta cheese. Also try reduced-fat versions of your favorites, like cheddar.

Milk is a great source of protein and other nutrients -- like calcium -- needed for bone health. And it's usually fortified with vitamin D, essential to maximizing that calcium.

The bottom line? Keep the dairy, but ditch the fat.

More information

To learn more, visit the U.S. Department of Agriculture.

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=722474

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Calcium
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The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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