《吳希素營養師專欄》急凍優乳酪可歸類為乳製品嗎?
吳希素註冊營養師
Can Frozen Yogurt be counted as a Dairy Serving?
We all need about 2-3 servings of Dairy a day to make a balanced diet. There are studies support that Calcium in dairy products have positive effects in weight loss.
So, what's considered as a Dairy product?
Here's the definition from the USDA:
"All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group."
Some commonly eaten choices in the Dairy Group are:
**All Fluid Milk： Choose Skim or 1%, avoid sweetened, flavored milk
**Cheese： All hard, soft and processed cheeses: for example 1/3 cup cheddar count as 1 cup of dairy, 2 slices Swiss (3/4 oz each) count as 1 cup dairy
**Yogurt： All yogurt made with Milk or Soy milk: 8 oz count as 1 cup of dairy. Watch out the sugary contents of Yogurt and Drinkable Yogurt, choose light style to avoid too much added sugar
**Milk based Desserts：Frozen Yogurt: 1/2 cup (4oz) count as 1/2 cup dairy. Pudding made with milk: 1/2 cup count as 1/2 cup dairy. Although these desserts can be low-fat or fat-free, they can still be loaded with sugar. It is recommended not to use milk-based desserts to satisfied your Dairy requirement on a daily basis. They should be "sometimes" food.
Interested in learning about weight goal and nutrition needs? Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
急凍優乳酪可歸類為乳製品嗎?
要制訂均衡的飲食計劃，我們每天需要攝取大約2-3份乳製品。研究指出乳製品中的鈣質對減重有正面的影響。
那麼，那些食物才是奶製品呢？
美國農業部對於奶製品的定義：
所有液體的奶類產品以及由牛奶製成的多種食物都被認定為奶製品類，大多數的奶製類食物應該是脫脂或低脂的。牛奶製成的食品中依然保持其鈣含量的都屬於奶製類。而有些由牛奶製成但不含鈣或只含少量鈣質的食品卻不屬於奶製類，如奶油乾酪，奶油和黃油。加鈣豆漿（或豆奶）也是屬於奶製類食品
較為普遍的奶製品是：
**所有液體的奶類：選擇脫脂或1％，避免加糖及不同口味的奶類。
**奶酪：所有硬奶酪，軟奶酪和經過處理的奶酪，例如：1 / 3杯切達乾酪(cheddar)等於1杯牛奶，而2片瑞士乾酪（每片約3/ 4盎司）等於1杯牛奶。
**優乳酪：由牛奶或豆奶製成的優乳酪。8盎司等於1杯牛奶。要注意優乳酪或乳酪飲品中的糖份，多選低糖的乳酪產品，避免攝入過多糖份。
**牛奶為主的甜品：1/2 杯(4盎司)的急凍優乳酪等於 1 /2杯牛奶。而1/2杯牛奶製的布丁等於1/2 杯牛奶。
雖然這些甜點有低脂或脫脂產品供我們選擇，但產品中依然含有大量糖份。所以，奶製類的甜點並不建議作為日常滿足奶製品攝入量需求的食物。
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net
We all need about 2-3 servings of Dairy a day to make a balanced diet. There are studies support that Calcium in dairy products have positive effects in weight loss.
So, what's considered as a Dairy product?
Here's the definition from the USDA:
"All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group."
Some commonly eaten choices in the Dairy Group are:
**All Fluid Milk： Choose Skim or 1%, avoid sweetened, flavored milk
**Cheese： All hard, soft and processed cheeses: for example 1/3 cup cheddar count as 1 cup of dairy, 2 slices Swiss (3/4 oz each) count as 1 cup dairy
**Yogurt： All yogurt made with Milk or Soy milk: 8 oz count as 1 cup of dairy. Watch out the sugary contents of Yogurt and Drinkable Yogurt, choose light style to avoid too much added sugar
**Milk based Desserts：Frozen Yogurt: 1/2 cup (4oz) count as 1/2 cup dairy. Pudding made with milk: 1/2 cup count as 1/2 cup dairy. Although these desserts can be low-fat or fat-free, they can still be loaded with sugar. It is recommended not to use milk-based desserts to satisfied your Dairy requirement on a daily basis. They should be "sometimes" food.
Interested in learning about weight goal and nutrition needs? Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
急凍優乳酪可歸類為乳製品嗎?
要制訂均衡的飲食計劃，我們每天需要攝取大約2-3份乳製品。研究指出乳製品中的鈣質對減重有正面的影響。
那麼，那些食物才是奶製品呢？
美國農業部對於奶製品的定義：
所有液體的奶類產品以及由牛奶製成的多種食物都被認定為奶製品類，大多數的奶製類食物應該是脫脂或低脂的。牛奶製成的食品中依然保持其鈣含量的都屬於奶製類。而有些由牛奶製成但不含鈣或只含少量鈣質的食品卻不屬於奶製類，如奶油乾酪，奶油和黃油。加鈣豆漿（或豆奶）也是屬於奶製類食品
較為普遍的奶製品是：
**所有液體的奶類：選擇脫脂或1％，避免加糖及不同口味的奶類。
**奶酪：所有硬奶酪，軟奶酪和經過處理的奶酪，例如：1 / 3杯切達乾酪(cheddar)等於1杯牛奶，而2片瑞士乾酪（每片約3/ 4盎司）等於1杯牛奶。
**優乳酪：由牛奶或豆奶製成的優乳酪。8盎司等於1杯牛奶。要注意優乳酪或乳酪飲品中的糖份，多選低糖的乳酪產品，避免攝入過多糖份。
**牛奶為主的甜品：1/2 杯(4盎司)的急凍優乳酪等於 1 /2杯牛奶。而1/2杯牛奶製的布丁等於1/2 杯牛奶。
雖然這些甜點有低脂或脫脂產品供我們選擇，但產品中依然含有大量糖份。所以，奶製類的甜點並不建議作為日常滿足奶製品攝入量需求的食物。
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net