THE POWER OF DAIRY AUGUST 18, 2004 Susan Noble Family and Consumer Science Extension Agent

You're on a diet . . . you're trying to cut calories . . . what foods can you drop from your menu? Let's be honest -- for some of us sweet, iced tea and chocolate are almost necessities of life. They are not options for deletion. So what does get the boot?

Through the years when trying to lose weight, many Americans deleted milk thinking they would never miss it. Dietitians, however, lamented the loss of dairy for females because of its bone-building benefits. Osteoporosis (softening of the bones) now costs this country over $13 billion annually; heart disease "only" costs us $7.5 billion. Obviously, skimming the milk was not a good choice.

Now nutrition experts are recognizing another benefit of milk. It appears that calcium and other components in milk, yogurt, and cheese can actually help fire up the body's fat-burning mechanism.

Michael Zemel of the University of Tennessee has been studying this mechanism for years. Over a decade ago while researching the role of dairy foods in reducing blood pressure in African-American men, Zemel noticed his patients lost an average of 11 pounds -- along with bringing their blood pressure down. What a bonus!

At that time, the reason for the weight loss could not be explained. As more scientists reported similar research, Zemel went to work on finding the connection between milk and weight loss. The suspected connection was reported in 2000.

Since that time several studies have affirmed the suspected belief: consuming at least three servings of low-fat milk, yogurt, or cheese daily will help people lose weight more effectively. Now don't get too carried away with this milk idea -- weight loss still relies on reducing calories. Milk seems to enhance the weight loss process, not replace it. Sorry.

Don't forget the kids. They may not be worried about their weight yet, but growing children need calcium to build strong bones. However, 70 percent of girls and 60 percent of boys ages 6 to 11 don't get the calcium they need daily.

So let's moo-ve back to milk for the whole family. Moms, serve more milk, yogurt, and cheese to the kids to build bones while you sip away the pounds.

If your kids don't like milk products, be sneaky. I won't tell on you. Try these ideas from the American Dairy Association.

Make fruit smoothies with milk and fruit for breakfast.

For a change-of-pace sandwich, roll one or two string cheese sticks in a flour tortilla and microwave to melt the cheese. Serve the sandwich with salsa for dipping. Kids like to dunk their food in stuff.

For more dipping and dunking, combine one cup plain yogurt and low-fat ranch dressing mix to make a dip for chicken tenders. Cup for cup, yogurt has even more calcium than milk.

Toss 1/4 cup low-fat shredded Colby cheese with popcorn.

Do remember that calories count and fat clogs up blood vessels, so choose low-fat milk, yogurt, and cheese. With the yogurt, there's still another consideration. Depending on how it is sweetened, fruit yogurt - even the low-fat version - can be packed with calories. Look for low-fat yogurt that is artificially sweetened.

Check out these recipes using milk and see if the pounds evaporate.

This is one of my mother's favorite recipes. When I take it to covered dish meals, no one has ever suspected it is reduced in fat.

Preheat oven to 350°. In large bowl, combine macaroni, cheddar cheese, and onion. In food processor, combine cottage cheese, milk, and mustard; process till smooth. Pour cottage cheese mixture over macaroni mixture and mix together well. Add salt and pepper to taste. Turn into a 2-quart casserole dish coated with nonstick cooking spray. Mix crumbs and Parmesan cheese together; sprinkle over top of casserole. Bake 20 minutes.

Coat a medium saucepan with cooking spray; place over medium-high heat till hot. Add celery and leek; sauté till tender. Stir in milk and next 3 ingredients. Bring to a boil; reduce heat and simmer about 20 minutes or till potatoes are tender. Cool slightly. Transfer mixture (in batches) to food processor and process till smooth. Return to saucepan; stir in sherry and crab. Cook over medium heat 5 minutes or till till thoroughly heated.

Yields 8 servings.

Combine first 6 ingredients in large Dutch oven and bring to a boil. Reduce heat and simmer about 10 minutes or till potatoes are tender. Discard bay leaf. Stir in corn, milk, tomatoes, salt, and pepper. Heat well but do not allow to boil. Add cheese; cook over low heat, stirring constantly, till cheese melts and mixture thickens. Garnish with parsley if desired.

Yields 8 (1-cup) servings; 130 calories each.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 9/1/04