Episode Number
135
Episode Show Notes / Description
Thinking about switching from dairy? This episode breaks down common milk alternatives and the key nutrients to consider before making the swap.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
There are many dairy alternatives on the market for those who may need or want to use them. There are dairy alternatives for milk, butter, cheese, yogurt, and more. There are four main substitutes for dairy that include:
• Grains, including oats, quinoa, and rice;
• Legumes, including pea and soy;
• Nuts, including almond, coconut, and cashew; and
• Seeds, including flax, hemp, and sesame.
When trying to decide what dairy alternative to choose, here are some tips to keep in mind:
• Look at the added sugar, especially when the product is flavored. Added sugar should be limited to less than 10% of overall calories for the day.
• Check the protein level. Some alternatives have protein similar to cow’s milk and others have much lower amounts.
• Check the overall fat content and the amount of saturated fat. Cow’s milk is typically higher in saturated fat, depending on the type. Saturated fat should be limited to less than 10% of overall calories for the day.
• Cow’s milk is known for being a good of Vitamin D and calcium. Dairy alternatives may have these nutrients naturally or will be fortified, so check the nutrition label for more information.
You can use the chart in the resources below to compare common dairy alternatives to cow milk. This week try exploring dairy alternatives that may fit your needs!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, food and nutrition educator for University of Illinois Extension.
Resources:
• https://extension.illinois.edu/blogs/live-well-eat-well/2024-06-17-exploring-dairy-and-dairy-free-alternatives-guide-your-options
•https://extension.illinois.edu/sites/default/files/nutrient_comparison_of_dairy_and_dairy_alternatives_1.pdf
• https://publications.mgcafe.uky.edu/sites/publications.ca.uky.edu/files/FCS3648.pdf
• https://extension.usu.edu/nutrition/research/dairy-milk-alternatives
There are many dairy alternatives on the market for those who may need or want to use them. There are dairy alternatives for milk, butter, cheese, yogurt, and more. There are four main substitutes for dairy that include:
• Grains, including oats, quinoa, and rice;
• Legumes, including pea and soy;
• Nuts, including almond, coconut, and cashew; and
• Seeds, including flax, hemp, and sesame.
When trying to decide what dairy alternative to choose, here are some tips to keep in mind:
• Look at the added sugar, especially when the product is flavored. Added sugar should be limited to less than 10% of overall calories for the day.
• Check the protein level. Some alternatives have protein similar to cow’s milk and others have much lower amounts.
• Check the overall fat content and the amount of saturated fat. Cow’s milk is typically higher in saturated fat, depending on the type. Saturated fat should be limited to less than 10% of overall calories for the day.
• Cow’s milk is known for being a good of Vitamin D and calcium. Dairy alternatives may have these nutrients naturally or will be fortified, so check the nutrition label for more information.
You can use the chart in the resources below to compare common dairy alternatives to cow milk. This week try exploring dairy alternatives that may fit your needs!
Thank you for listening! I hope you have a happy and healthy day ahead. The content for this episode was provided by Rachel Mannen, food and nutrition educator for University of Illinois Extension.
Resources:
• https://extension.illinois.edu/blogs/live-well-eat-well/2024-06-17-exploring-dairy-and-dairy-free-alternatives-guide-your-options
•https://extension.illinois.edu/sites/default/files/nutrient_comparison_of_dairy_and_dairy_alternatives_1.pdf
• https://publications.mgcafe.uky.edu/sites/publications.ca.uky.edu/files/FCS3648.pdf
• https://extension.usu.edu/nutrition/research/dairy-milk-alternatives