The “Perfect” Food!

When asked by my son years ago what is the perfect food, my answer was “MILK!” As a registered dietitian, I can attest that there few other foods that are so nutritionally perfect as to naturally contain protein, carbohydrates and calcium all in one.  Low-fat milk and dairy products still continue to be nearly perfect and here is why:

1. One cup of skim milk packs a nutritional punch. With only 86 calories and 0 grams of fat, one glass provides 8 grams of high-quality muscle-building protein and 12 grams of fueling carbohydrates, as well as important vitamins and minerals, like calcium, riboflavin, phosphorus and potassium.
2. Milk can be made into a variety of delicious products that are also delicious and nutritious, including:
   • Yogurt is a product made from milk.  The lactose from the milk is fermented and broken down into a more digestible carbohydrate.  Therefore, it’s digested easier by people with lactose intolerance. Yogurt can be found in supermarkets in a variety of types from Greek-style yogurt to light whips with numerous flavors and additions.  Greek-style yogurts have exploded on the scene and have higher protein content due to the processing, which uses double the amount of milk as traditional yogurt.
   • Kefir is a fermented, drinkable product that is thinner in consistency than yogurt and is made with yeast and bacteria. It is a tangy and delicious beverage that can be added to make smoothies or just as a healthy alternative to any beverage. Kefor provides probiotics, which help boost gut health and can be an important and delicious addition to your diet.
   • Cottage cheese is a product made from milk that is pasteurized to form curds with a bit of whey included. Take a look in your dairy aisle for the many variations, ranging from fruit additions to low sodium.  Cottage cheese can be added to your diet as the perfect addition to any meal or snack.
3. Tasty snacking or breakfast ideas that are naturally full of good health:
   1. An 8-ounce glass of low fat chocolate milk
   2. Low-fat cottage cheese with ½ cup mixed berries
   3. Greek-style non-fat plain yogurt with ¼ cup low-fat granola and 1 small banana
   4. A 4-ounce low-fat flavored kefir smoothie made by blending ½ cup frozen blueberries, 4 ounces skim milk and 1 tablespoon ground flaxseeds

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Guest blog by Cheryl Orlansky, RD, LD, CDE.

Cheryl has been a Registered Dietitian for 20 years and more recently a Certified Diabetes Educator. She lives in Virginia Highlands in Atlanta, GA along with her husband, 3 kids and one dog. She works for Laureate Medical Group and counsels individuals and groups on nutrition planning, diabetes education and chronic disease prevention and management. Cheryl is active in her community and is the Georgia Academy of Nutrition and Dietetics State Media Representative. She has been quoted in local and national media publications and outlets.