Everybody eats dairy!

This week we are going to highlight dairy, which is often an avoided food group, but a very important food group. Dairy contains several essential nutrients needed for development of the body, especially the bones. Dairy products contain nutrients such as calcium, potassium, vitamin D and protein.

Dairy products included:

1. Milk
2. Cheese
3. Yogurt
4. Ice cream
5. Frozen yogurt
6. Pudding

Here is a breakdown of each nutrients and what it does:

Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets.

Diets rich in potassium may help to maintain healthy blood pressure.

Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones.

Here are some reasons to keep dairy in your diet:

1. Eating the right amount of dairy will improve bone health, helping to reduce your risk of developing osteoporosis. Osteoporosis is a disease where bones become very fragile and can fracture or break easily. This disease is very common in older women.

2. During childhood and teenage years, bones are being developed, so it is essential to make sure your child is getting enough dairy in their diet.

3. Dairy products have also been linked to reduced risk of cardiovascular disease and type 2 diabetes. It can also help lower blood pressure.

Why should I choose fat-free or low fat dairy products?

Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have cause poor health conditions. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed. Choose fat free or low fat (1%) milk, low-fat or fat free yogurt and low-fat or fat free cheese.

* taken from http://www.choosemyplate.gov/food-groups/dairy-why.html .


How much do I need each day?

Children:
2-3 yrs of age - 2 cups (or 16oz. of milk each day)
4-8 yrs of age - 2 1/2 cups

Women:
13-51+ - 3 cups

Keep in mind an adult serving size will be different than a child's serving size. If you or your child eats cheese or yogurt, these products can substitute for fluid milk.

* for more information refer to http://www.choosemyplate.gov/food-groups/dairy-amount.html

For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be better tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.

Stay tuned this week for several recipes and creative ways to get your daily dose of dairy!

-Christy Redmond
Nutritionist Senior