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Some Alternative Protein Choices: The Dairy Aisle

Tuesday, July 06, 2010

We all know the basic choices when it comes to protein: chicken, turkey, tuna, salmon, yogurt, etc. But how can you mix things up for a little variety and maybe even make better choices, or maybe some of the basics simply don’t appeal to you what so ever (not everyone loves salmon), or maybe you can’t tolerate some food choices. Here are a few ideas to perk up your protein choices.

First let’s make our good friend Liquid happy and check out the dairy aisle. Why would that make our friend Liquid happy? We get to sing the praises of Greek yogurt. It comes in low fat varieties and packs way more protein than the regular variety. In fact when I compared one brand of 0% fat plain Greek yogurt to a 0% fat regular yogurt, the Greek yogurt provided 18 grams of protein per 100 calories while the other yogurt can in at 5 grams of protein per 100 calories. A good deal in terms of calories per gram of protein!

But don’t leave the dairy aisle just yet. Low fat cottage cheese is another great choice since it provides nearly 17 grams of protein per 100 calories. Now some people find the sodium content too high for their diet needs, another alternative is low-fat ricotta cheese. This cheese provides 8 grams of protein per 100 calories but has only one quarter of the sodium content (406 mg for low fat cottage cheese and 125 mg for ricotta).

The good news about all of these dairy choices is that they provide casein protein, a slow digesting protein that means it will fuel your body with protein longer than other sources. This is ideal as a pre-bedtime snack (if you’re going to have one) to help avoid the body slipping into catabolism and breaking down muscle protein as your sleep progresses.

I’ll be checking more aisles in the store for protein sources soon!!
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Member Comments About This Blog Post
    good information
    3402 days ago
    Loves me some greek yogurt.
    3998 days ago
  • no profile photo CD6738469
    I love the Cabot brand 75% less fat cheddar (in block form). One ounce has 9 grams of protien! Cottage cheese and greek yogurt will forever be my go-to protiens when I'm low.
    3998 days ago
    There are also many dairy-free alternatives that provide a lot of protein (for those of us allergic to dairy!) I've heard a ton about Greek yogurt, it's the latest rage from my point of view. Have a wonderful week!
    3998 days ago
    Thanks for the information. I like 2% cottage cheese and milk, not the nonfat stuff. Even if it is higher in fat and calories, I don't care because I don't eat that much when I do.
    3998 days ago
    awesome review! we all need a lil more variety and good protein in our diets!!

    A good ricotta cheese recipe turned desert is if you add amaretto flavoring, 1 tsp cocoa or 1 tsp vanilla with 1 tbps roasted almonds or pecans and 1 lil packet or tsp of sweet'n'low or splenda - mix well - just delicious! its from the south beach book! sweet, desert like and protein packed! lemme know if you try it!

    Ive tried greek yogurt and fund it strong tasting so i have to get used to it. love the consistency though!
    4022 days ago
    Great post! Thanks for sharing. I am a big bean fan myself! Excellent protein source!
    4029 days ago
  • no profile photo CD2801676
    I know it is not dairy, but legumes (beans) is a great source of protein (and fiber).

    As for the greek yoghurt - I strain low fat yoghurt .. not exactly the same ... but close enough and a lot less expensive.
    4031 days ago
    Love the low fat ricotta. Superstore (PC Blue label Ricotta con creme)has one that is great for a low fat variety as its not as grainy as others and is low in sodium too!

    Haven't tried the greek yogurt, but must get some when I'm in town, once I've finished all the other yogurt I have in the fridge as I can't eat dairy before I run...

    Thanks for sharing these ideas!!
    4031 days ago
  • BERGIE8771
    First, ummm who is Liquid?
    Thanks for the reminder that protein is not just meat items and the info on casein protein.

    Greek yogurt has been "pushed" on me lately, or maybe it's just that I'm noticing it for the first time. I have three different types of it in my fridge right now!

    I've been paying extra to buy the 0% type, but back on my b-day I splurged and tried the 2%. I'm kinda sorry I did that since it tasted so much better. I normally have berries in my yogurt, but I cannot take the tart berries with the even tart-er 0% Greek yogurt.

    So how do you eat this, and i don't mean with a spoon. I must mean, what do you eat Greek yogurt with? I don't like to, but I have to add some type of sugar so I can eat it.
    I really like the Fiber One brand of cottage cheese to get fiber along with the protein.
    emoticon emoticon
    4032 days ago
    Being Greek, I thank you for praising Greek yoghurt. I have eaten this ever since I can remember and always have some in the house. If I make lasagne or moussaka, I always use yoghurt and cottage cheese in the layers and instead of bechamel as a healthier alternative.

    Thanks for your wonderful blog and yes I also love cottage cheese. emoticon emoticon emoticon
    4038 days ago
    Thanks for the info. I really like all the good stuff you post--appreciate you doing the research so I don't have to. emoticon
    4038 days ago
    Interesting blog thank you for sharing, i am in the row for the next one..
    4038 days ago
    Nice information, Tim, thanks! I LOVE, LOVE greek yogurt. I knew it was higher in protein, I believe the regular kind is higher in calcium, so women ideally should eat both :).
    4038 days ago
    Can you buy greek yogurt? Anne posted a recipe but it looked like a lot of work... I enjoyed the high protein cottage cheese yesterday... love it with my 'table shake seasonsing - no salt added'.
    4038 days ago
    I love Greek yogurt Tim but just can't abide cottage cheese.

    Love your background!
    4038 days ago
    More goodies for me to try! I must consider the cottage cheese scenario because I've only eaten it when it's been mixed with something. I always hear that fruit and cottage cheese are terrific together, but never tried it. Adding these to the list!! emoticon emoticon emoticon emoticon

    p.s.--love your new background on your spark page!
    4038 days ago

    Comment edited on: 7/7/2010 12:04:03 AM
    God bless the Greeks!! (winks to my brother).

    I totally forgot about those two resources and here is the really sad part. I eat the Greek yogurt every day. Lol!! I ate some blonde swamp creature today. The reptile I'm me coming out. Remember you are what you eat.

    I need to try cottage cheese. I have never thought of that.
    4038 days ago
    Interesting blog, already waiting for the next one!!!

    emoticon emoticon emoticon emoticon
    4038 days ago
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