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Dairy Foods Low in Calories

Written by Sky Taylor, Diet Bites


My, we've come a long way baby from the days of yore in the Land of America, haven't we?

So many things are so convenient these days. Our forefathers didn't have it quite so comfy. For example - that morning cup of milk; we simply climb out of bed and molt to the refrigerator, grab the milk jug and pour ourselves a tall one.

But that wasn't the case not so many years ago. It's difficult to believe that this country is just a tab over 200 years old - and to see how far we've come, how populated and modernize we've become.

Back in the days of old, our great, great grandfathers had to drag their body out of bed - no matter what time of year that it was, no matter what the weather conditions were, because Daisy the Cow had to be milked.

She was in her stall, bawling because her udders were so 'udderly' full. Our grandfather may have grabbed his rain slicker - or his thick wool jacket - or he may have scampered to the stall in his long-johns, but scamper he did.

Oh the work involved in getting that bucket of milk!

These days, we don't even take pause when we pull it out of our cold, lighted refrigerators. Back in the old days, they prayed for a cold stream to cool their milk. And some of our ancestors weren't lucky-enough to own a milk cow. Yes, they had many struggles to overcome and endure - all to give their future a better life.

These days, we don't need a milk cow - just a way to get to the market as well as money to purchase the milk and other dairy products. But which are lowest in caloric content?

Most dairy foods become low calorie options when they are of the reduced fat variety.

Let's do a nutritional comparison and see the differences below.

Comparison of Milk Calories

Food Selection

Serving Size

Caloric Values

Calcium mg

Milk, Fat Free 1 cup

101

352

Milk, 1% Milkfat

1 cup

102

305

Milk, 2% Milkfat

1 cup

122

293

Milk, Whole - 3.25% Milkfat

1 cup

149

276

Sour Cream 2 Tablespoons

46

26

Cottage Cheese, nonfat 8 ounces, not packed

104

125

Mozzarella Cheese, part skim 1 ounce

86

207

Yogurt, whole 8 ounces

138

275

When I had the great opportunity to visit the state fair this year, I was entertained by a dairy farmer who performed a milking demonstration. He was a fantastic speaker and quite funny. His voice and demeanor reminded me of the business guru and politician Ross Perot. And the farmer was openly irritated about how consumers shy away from milk because it contains fat.

He explained that even whole milk is 97% fat free - flipping the data; rather than focusing on 3% fat - it was quite a witty comparison. And of course, he was right - but on the flipside of the coin, that 3% of milkfat sure increases the caloric values.

For a whiter smile, healthy bones and a fitter body - foods from the dairy group can certainly fill these gaps. They are mined with healthy calcium benefits. Note that with certain dairy food selections the calcium values increase when reduced fat is the choice.

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