The dairy food group, milk, yogurt, and cheese, is an important part of a healthy diet.  Consumption of milk and milk products has been linked to improved bone health, particularly in children and adolescents, and decreased risk of cardiovascular disease, type 2 diabetes, and high blood pressure.

Key Nutrients

Dairy products provide many nutrients that are beneficial to the body.  According to the National Dairy Council, milk is the main food source in the U.S. diet for calcium, potassium, and vitamin D.  It also contains phosphorus, protein, vitamins A and B12, riboflavin, and magnesium.  

Calcium is the most abundant mineral in our bodies.  It makes up about 2 percent of our total body weight.  Most calcium is stored in bones and teeth to keep them strong, but calcium also provides other important functions.  It helps in blood clotting, healing wounds, helping muscles to contract, making our heartbeat, and controlling heart rhythm.  If we don’t include enough calcium in our diet, calcium is pulled from our bones to perform these important functions.

Vitamin D is added to milk to help us absorb calcium and regulate how much calcium remains in the blood.  It also helps ensure calcium is deposited as needed in bones and teeth.  Vitamin D plays a role in immunity and helps regulate cell growth.

Recommendation

To ensure adequate intake of calcium, the most recent Dietary Guidelines for Americans recommends 3 cups of low-fat (1%) or fat-free milk or the equivalent each day for those 9 years of age or older; 2 ½ cups for children ages 4-8; and 2 cups for those 2-3 years old.  An equivalent amount to one cup of milk is 1 cup of yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese.

Choose Low-Fat or Fat-Free

Fat-free or low-fat milk products provide the same nutrients as whole milk but with less saturated (unhealthy) fat and calories.  Also, consuming more milk and yogurt and less cheese helps reduce sodium, cholesterol, and saturated fat in the diet.  For those who are calorie or weight-conscious, switching to low-fat and fat-free milk products is more beneficial than reducing dairy because of all the nutrients milk provides.

Lactose-Free Options

Lactose-free milk products are available for those who are lactose intolerant.  Soy milk fortified with calcium and vitamins A and D has similar nutrients and is another option for people who can’t consume dairy products.

Tips to Get More Dairy

Make sure you get enough of these important nutrients in your diet.  Drinking one cup of milk with a meal provides nearly 1/3 of your daily calcium.  To incorporate more dairy in your diet:

• Make oatmeal or soup with milk instead of water;
• Add powdered, non-fat milk to soups, casseroles, or meatloaf;
• Top baked potatoes with Greek yogurt;
• Use yogurt as a dressing for fruit salads;
• Make smoothies for snacks with yogurt, milk, fruits, and vegetables, or
• Freeze flavored yogurt or pudding as Popsicle’s.

Additional Resources

Check out recipes that include dairy and calcium at the public library or at the National Dairy Council website, www.nationaldairycouncil.org/recipes/!  For more information on “Living Well in Wyoming,” contact your University of Wyoming Extension Nutrition and Food Safety Educator, or check the UW Extension Nutrition and Food Safety website, https://uwyoextension.org/uwnutrition/!

Sources: 

• Christeena Haynes, MS, RD, LD, Nutrition and Health Education Specialist, Dallas Co.
• Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, Bates Co.
• University of Missouri Extension, June is Dairy Month, extension.missouri.edu/news/
• Missouri families eNewsletter, 6/10/13