Comparing dairy and non-dairy milk

An Expanding Selection: Comparing dairy and non-dairy milk

by: Madeleine Russell

UVM MSD Student

“Drink milk for strong bones!” is a phrase many of us have heard from childhood. Milk, known as an all-star calcium source, is also an excellent source of protein and vitamins. But it is becoming more common to see non-dairy milks on store shelves: soy, rice, almond, coconut, hemp, etc. Some individuals turn to these because they are sensitive to lactose in cow’s milk. Others seek a more plant-based diet. With so many choices, it is difficult to understand the differences between them. Let’s take a look at how non-dairy milk products compare to cow’s milk.

Non-dairy milks are not known for calcium in the way that cow’s milk is; however, most of them can have up to the same amount or more once calcium is added to them. This is often done to make the nutrient content “match” cow’s milk more closely. The calcium in cow’s milk is easily absorbed by the body. Luckily, the supplemental form added to non-dairy milk is also easily absorbed, which means that you don’t have to miss out on calcium even if you choose to go dairy-free.  

After cow’s milk, the beverage with the highest protein content is soy milk. Soy protein is similar to cow’s milk protein in that it has all the essential building blocks, also known as essential amino acids, needed by your body to build new proteins. Other non-dairy milks have very little protein, and do not supply the same set of amino acids. In this case, the bulk of dietary protein will have to come from other foods. 

To increase overall nutrition, many producers add extra vitamins to milk and non-dairy milk. Cow’s milk naturally has vitamin B12, but this is only found in animal products, so non-dairy makers must add B12. Vitamins A and D are also added to many types of milk, including cow’s milk.

Put simply, because of its high protein content, soy milk is most similar to cow’s milk. However, the others have levels of calcium, and vitamins B12, A, and D that are close to cow's milk thanks to fortification practices. Any of these options fits into a well-rounded diet. Just be aware that you may have to look for additional sources of nutrients, particularly protein, to receive the greatest benefits from your choices. 

References:

A buyer’s guide to milk alternatives. Eating Well website.  http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/a_buyer_s_guide_to_milk_part_ii. Accessed August 7, 2014.

Thomas J. Milk and milk alternatives: how do they compare? Moore Family Center Blog: Oregon State University website. http://blogs.oregonstate.edu/moore/2013/02/milk-and-milk-alternatives-how-do-they-compare/. Published February 1, 2013. Accessed August 8, 2014.

Mindful Eating

Food for Thought: Tips for Eating Mindfully

By Rutu Shah

UVM MSD Student

When life becomes busy, food often takes second place to stressors. Rather than being viewed as nourishment, it becomes a vice, a burden, or perhaps is not given much thought at all. Mindful eating, or being attentive during meal times, can help you tune into your body’s internal cues. Your body is naturally able to regulate what it wants regarding food selection, preferences, hunger and satiety but often, this ability is altered by emotional stress.  Here are some tips to help you eat mindfully.  

Check Your Routine

Are you typically eating breakfast in the car on the way to work every morning? Does dinner always happen in front of the TV? By understanding your personal eating pattern, you can notice behaviors that you might like to change.  A food journal is useful in keeping track of your diet. Writing down additional information, such as your mood or the place and time of the meal, can help recognize why unhealthy habits may happen.  

Be Present

An ancient proverb states, “When walking, walk. When eating, eat.” By minimizing internal and external distractions and focusing solely on the meal, you can listen to what your body wants naturally. You may notice immediate results, such as becoming full quicker or experiencing a more positive mood.

Focus on Flavor

Take time to notice and appreciate some of the simple pleasures of food while eating  – the refreshing smell of a cup of coffee, or that satisfying “crunch” as you bite into a juicy apple. It can help mealtimes become a peaceful respite in an otherwise chaotic day.

Watch Your Words

Using destructive language can cause low self-esteem which can negatively affect your diet. Rather than seeing foods as “good” or “bad”, tune into whether or not the food is something your body wants or needs. Avoid putting yourself down if you “slip” or “cheat”. Positive self-talk   can help foster positive attitudes regarding food.  

Mindful eating can boost self-awareness about the body’s needs. This can lead to more nourishing food choices and reduce the occurrence of unhealthy eating behaviors (such as binge-eating).  Overall, mindful eating helps to promote a positive relationship with food, which is a significant part in the journey of living a healthy lifestyle.

References

The Center for Mindful Eating. The Principles of Mindful Eating. 2014. Available at: http://www.thecenterformindfuleating.org/principles Accessed July 2014.

Harris, C. Mindful eating — studies show this concept can help clients lose weight and better manage chronic disease. Today’s Dietitian. 2013; 15(3): 32. Available at: http://www.todaysdietitian.com/newarchives/030413p42.shtml Accessed July 2014.

National Eating Disorders Association. 7 Mindful Eating Tips. 2004. Available at http://www.uhs.berkeley.edu/eda/7Mindful.pdf Accessed July 2014.

Get Your Omega 3's

Contributed by Marie Limoges

2014 UVM MSD graduate

Advanced technology has shifted our food culture towards consuming highly processed foods that consist of simple carbohydrates and fats, creating the Western diet that we see today.  The nutrients that are available in the foods we eat, often dictate what nutrients are available in our bodies.  Humans evolved on a diet that provided an omega-6: 3 fatty acid (FA) ratio of 1:1, while the current Western diet provides an omega-6: 3 FA ratio to 15:1/16:1.  Many studies have researched whether or not higher omega-6: 3 FA ratios causes an increased risk for chronic diseases, such as heart disease and diabetes.   

Grain based dishes and meats, such as sausage, bacon, and ribs, are high in omega-6 FA and low in omega-3 FA.  Our current Western food culture includes more of these foods, with little room for plant based foods and lean meats that are high in omega-3 FA.  Such foods include flaxseeds, almonds, walnuts, soybeans, eggs, salmon, tuna, mackerel, chicken, and certain dairy products, such as cheese and whole milk.

Two studies found that a higher omega-6: 3 FA ratio was associated with an increased risk for heart disease.   These studies also showed that low omega-6: 3 FA ratios reduce the risk of breast cancer and rheumatoid arthritis.  Another study suggested that only low levels of omega-3 FA in the diet increased the risk of developing chronic diseases and was seen as a more sensitive marker than the omega 6: 3 FA ratio. 

While many studies have been completed, further research is needed.  It is always important to be mindful and include a variety of foods in our diets to ensure that we are getting the proper amounts of nutrients needed to lead a healthy and wholesome lifestyle. 

Sharing my Blog Spot

One of the steps required to become a Registered Dietitian Nutritionist (RDN) is to complete a supervised practice program (aka dietetic internship).  I am fortunate to be a preceptor for one of the internship rotations-a nutrition entrepreneurial private practice experience.   Upon culmination of each experience the interns develop the skills necessary to perform their roles as RDN's at an entry level capacity.  Each student is required to choose a topic and contribute an article to my BLOGSPOT.  It is always a pleasure to share my time, knowledge and experience with the students and I am pleased to be able to provide a platform to present their research and creativity.

Simple, Sensible and Sustainable

As a Registered Dietitian, I am constantly observing and analyzing what people eat and very often what people decide not to eat.  The plethora of food choices available to consumers creates a paradox of choice.  With over 320,000 food and beverage products available people do not know what to eat.  The confusion became very clear when a well-respected author in the field of nutrition and food science, Marion Nestle wrote a book called “What to Eat.”   Imagine, a whole book dedicated to what to eat.

Today there are too many food choices, diets, and too many conflicting research studies.  People are confused, frustrated and overwhelmed with all the choices.  As a result, they seem to be focusing on what not to eat instead of what to eat.  The list of foods given a bad name is endless: eggs, potatoes, pasta, wheat products, meats, dairy, bananas, carrots, peas, etc.  All of this confusion often takes away from the simple pleasure of eating and results in fear, guilt, a negative relationship with food and a very limited number of “acceptable” choices.  Part of my job is to enable people to make the right choices and to gain back the simple pleasure of eating.

I’m often asked for my opinion on different foods and diets.  People also often ask, “What do you eat.”  What I eat is sensible, simple and sustainable for a lifetime and I deprive myself of nothing.  I remind people that there is no single miracle food or diet. Healthy eating is about moderation, variety and balance. Instead of cutting out certain foods, I cut down on portion sizes.  I try to purchase local food, I eat a variety of choices from the different food groups (whole grains, fruits, vegetables, low fat dairy, lean protein and healthy fats) and I balance my calories with adequate carbohydrate, protein and fat sources to support my lifestyle.  I exercise regularly, eat a snack or a meal when I’m hungry and enjoy a glass of wine, beer, a cocktail or dessert when the spirit moves me.  

I encourage people to embrace the plethora of food choices with a sense of gratitude not confusion.  Restricting food choices for anything other than medically diagnosed conditions causes negative emotions and takes away from the pleasure of eating.  Moderation, variety, balance and exercise can return the pleasure and can make anyone’s diet simple, sensible and sustainable.