What does dairy, eggs and meat have in common right now?
The Heart Foundation updated its guidelines and has got everyone talking
- Is full cream milk better than low fat?
- How many eggs can I eat a week?
- Am I eating too much meat?
It can be so confusing when guidelines change, we know, but we are so lucky that the current evidence evolves as quickly as we do, or we would all still be drinking warm milk left outside and wondering why our tummies hurt.
Let us clear up some confusion
First question – Is full cream milk better than low fat?
Short answer – it depends on the individual (boring answer, we know)
Long answer – choosing between full fat and low fat comes down your medical history and goals:
- Is your cholesterol high?
- Do you have heart disease, or are you at risk for heart disease?
- Have you had a stroke or heart attack in the past?
- Are you wanting to lose weight?
If the answer is YES to any of the above, choosing the LOW FAT dairy options are going to be better for your health and ability to meet your goals. If the answer is NO, choosing between low fat and full fat dairy comes down to personal preference.
We know what you’re thinking...’but low fat dairy has more sugar, right?’ – this is a common perception (so we don’t blame you for thinking that way), but in fact, full cream vs low fat dairy have similar sugar content. It is simply the fat and energy content that will be different between the two.
So, how much dairy or dairy alternatives should we aim for each day?
Dairy recommendations are based on age and gender, but as a rough rule, aiming for 2-4 serves a day is key to ensure you are getting enough CALCIUM, which is important for healthy bones.
One serve of dairy is 2 slices of hard cheese, ¾ cup yoghurt or 1 cup of milk. If you’re intolerant to dairy or simply don’t like the taste, choosing soy or other cereal drinks with at least 100mg of added calcium per 100ml is important.
Second question – how many eggs can I have each week?
The current evidence tells us that the relationship between eggs and heart health is neutral, or in other words, that they are neither good or bad for your heart.
Eggs can have a bad rep, but they are such a great source of protein (important for muscle maintenance and keeping us full), and healthy fats including the omega-3 fats.
Eggs contain cholesterol, so you can see why it was once thought that eating eggs with increase your blood cholesterol levels. However we now know that the cholesterol in eggs has almost no effect on our blood cholesterol. So, basically, you can eat as many eggs as you like, without it affecting your cholesterol.
Your blood cholesterol is more influenced by saturated fats, so what you have your eggs WITH – think bacon, sausages, ham.
However, some people are more sensitive to the cholesterol in eggs. If you have type 2 diabetes or high cholesterol, the heart foundation still recommends less than 7 eggs per week (that’s one a day J)
Third question – am I eating too much meat?
Because we like to keep you on your toes, we feel this sparks for a whole new blog on its own. SO, in the upcoming weeks we will bring you a blog that talks about all things MEATY! Stay tuned!!
Tying it all together
We all have different nutritional needs based on our background, so applying a one-size-fits-all approach doesn’t work. Whether you should be having full fat vs low fat dairy, or 5 vs 20 eggs per week depends on the INDIVIDUAL. If you are worried about your heart health, of would like more information, please visit our website https://www.happyapplenutrition.com.au/ to book in your consult. Stay tuned for our next blog on MEAT!