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DAIRY!
What is dairy?All fluid milk products and many foods made from milk are considered part of this food group. Aim to make all your dairy choices either low fat or fat free. Foods made from milk that retain their calcium content are part of this group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Soy milk that is fortified with calcium is also a part of the dairy group. Your WIC vouchers supply you with milk and cheese!How much do I need?The amount of dairy needed depends on age. Find out exactly how much you need by clicking here. Aim for about 2-3 cups of dairy every day.
Dairy includes:
· Milk: whole, 2%, 1%, skim and lactose-free milks
· Milk based desserts: puddings, frozen yogurt and ice-cream
· Calcium-fortified soy milk
· Cheese: hard natural cheese (cheddar, swiss, mozzarella), soft cheeses (ricotta & cottage cheese) and processed cheeses (American)
· Yogurt: fat-free, low-fat and reduced fat
Why do I need dairy?Eating dairy can improve your bone health and may reduce the risk of osteoporosis. Getting enough dairy is especially important to bone health during childhood and adolescence, this is when bone mass is being built. Calcium is what builds healthy bones and teeth and helps in maintaining bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Most dairy products including yogurt, fluid milk and soy milk are great sources of potassium.
How can I get more dairy in my diet?To make sure you are getting the right amount of dairy check out the suggestions below:
Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.
-If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
-Have fat-free or low-fat yogurt as a snack.
-Make a dip for fruits or vegetables from yogurt.
-Make fruit-yogurt smoothies in the blender.
-Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
-Top a baked potato with fat-free or low-fat yogurt.
-If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.
Dairy includes:
· Milk: whole, 2%, 1%, skim and lactose-free milks
· Milk based desserts: puddings, frozen yogurt and ice-cream
· Calcium-fortified soy milk
· Cheese: hard natural cheese (cheddar, swiss, mozzarella), soft cheeses (ricotta & cottage cheese) and processed cheeses (American)
· Yogurt: fat-free, low-fat and reduced fat
Why do I need dairy?Eating dairy can improve your bone health and may reduce the risk of osteoporosis. Getting enough dairy is especially important to bone health during childhood and adolescence, this is when bone mass is being built. Calcium is what builds healthy bones and teeth and helps in maintaining bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Most dairy products including yogurt, fluid milk and soy milk are great sources of potassium.
How can I get more dairy in my diet?To make sure you are getting the right amount of dairy check out the suggestions below:
Include milk or calcium-fortified soymilk (soy beverage) as a beverage at meals. Choose fat-free or low-fat milk.
-If you usually drink whole milk, switch gradually to fat-free milk, to lower saturated fat and calories. Try reduced fat (2%), then low-fat (1%), and finally fat-free (skim).
-Have fat-free or low-fat yogurt as a snack.
-Make a dip for fruits or vegetables from yogurt.
-Make fruit-yogurt smoothies in the blender.
-Top casseroles, soups, stews, or vegetables with shredded reduced-fat or low-fat cheese.
-Top a baked potato with fat-free or low-fat yogurt.
-If you avoid milk because of lactose intolerance, the most reliable way to get the health benefits of dairy products is to choose lactose-free alternatives within the Dairy Group, such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk (soy beverage) or to consume the enzyme lactase before consuming milk.
Megan Mauer, Nutritionist
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