Q. Is buttermilk high in fat? I see a lot of seemingly healthy recipes calling for it?

A. Actually, buttermilk is quite low in fat, although many people are misled because of the name. But buttermilk is the milk left over when butter is made and the fat has been mostly removed. One cup of buttermilk contains approximately 100 calories and only 2 grams of fat, making it similar to 1 per cent milk in fat and calories.

Buttermilk is a popular and great ingredient in muffins and other dishes because of its rich flavour and texture, especially since it is a low-fat choice. A useful tip is that in any recipe calling for full fat ingredients like butter, oil, etc., you can substitute an equal amount of buttermilk, yogurt or applesauce. This is particularly effective in muffins, cakes  and quick breads such as banana bread. It will, however, change the texture of cookies significantly.

If you have a recipe calling for buttermilk and do not have any, most cookbooks will tell you how to “sour” regular milk to use in its place by adding some vinegar or lemon juice.

Q. I have noticed the new health check symbol on many products. What does that mean?

A. The health check symbol, a new designation showing up on many products, was developed by the Heart and Stroke Foundation to show consumers which products comply with their standards for foods that offer a healthier choice.

The way this works is that companies can apply to use this label. If a product is approved based on the criteria set out by the Heart and Stroke Foundation for the program, the company can pay a fee and then use the health check symbol on that product. Foods bearing the symbol typically contain less fat, salt, trans fat, etc., than similar products.

If you would like to see the specific criteria, you can visit the foundation’s website at http://www.heartandstroke.com.

It’s important to note that you still have to consider your own health and personal nutritional goals to see if these foods are appropriate for inclusion in your particular diet, but this is another step toward having more healthful products on Canadian shelves.

Lisa Weinberg is a registered dietitian/nutritionist in Toronto, in private practice and at the Genesis Professional Group. If you have any nutrition questions, please send them to The CJN.