{"id":222,"date":"2013-06-25T14:40:05","date_gmt":"2013-06-25T20:40:05","guid":{"rendered":"http:\/\/uwyoextension.org\/uwnutrition\/?p=222"},"modified":"2024-01-04T13:43:20","modified_gmt":"2024-01-04T20:43:20","slug":"dairy-in-your-diet","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/dairy-in-your-diet\/","title":{"rendered":"Dairy in Your Diet"},"content":{"rendered":"\r\n

The dairy food group, milk, yogurt, and cheese, is an important part of a healthy diet.\u00a0 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.<\/p>\r\n\r\n\r\n\r\n

Key Nutrients<\/h2>\r\n\r\n\r\n\r\n

Dairy products provide many nutrients that are beneficial to the body.\u00a0 According to the National Dairy Council, milk is the main food source in the U.S. diet for calcium, potassium, and vitamin D.\u00a0 It also contains phosphorus, protein, vitamins A and B12, riboflavin, and magnesium.\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n

Calcium is the most abundant mineral in our bodies.\u00a0 It makes up about 2 percent of our total body weight.\u00a0 Most calcium is stored in bones and teeth to keep them strong, but calcium also provides other important functions.\u00a0 It helps in blood clotting, healing wounds, helping muscles to contract, making our heartbeat, and controlling heart rhythm.\u00a0 If we don\u2019t include enough calcium in our diet, calcium is pulled from our bones to perform these important functions.<\/p>\r\n\r\n\r\n\r\n

Vitamin D is added to milk to help us absorb calcium and regulate how much calcium remains in the blood.\u00a0 It also helps ensure calcium is deposited as needed in bones and teeth.\u00a0 Vitamin D plays a role in immunity and helps regulate cell growth.<\/p>\r\n\r\n\r\n\r\n

Recommendation<\/h2>\r\n\r\n\r\n\r\n

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 \u00bd cups for children ages 4-8; and 2 cups for those 2-3 years old.\u00a0 An equivalent amount to one cup of milk is 1 cup of yogurt, 1 \u00bd ounces of natural cheese, or 2 ounces of processed cheese.<\/p>\r\n\r\n\r\n\r\n

Choose Low-Fat or Fat-Free<\/h2>\r\n\r\n\r\n\r\n

Fat-free or low-fat milk products provide the same nutrients as whole milk but with less saturated (unhealthy) fat and calories.\u00a0 Also, consuming more milk and yogurt and less cheese helps reduce sodium, cholesterol, and saturated fat in the diet.\u00a0 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.<\/p>\r\n\r\n\r\n\r\n

Lactose-Free Options<\/h2>\r\n\r\n\r\n\r\n

Lactose-free milk products are available for those who are lactose intolerant.\u00a0 Soy milk fortified with calcium and vitamins A and D has similar nutrients and is another option for people who can\u2019t consume dairy products.<\/p>\r\n\r\n\r\n\r\n

Tips to Get More Dairy<\/h2>\r\n\r\n\r\n\r\n

Make sure you get enough of these important nutrients in your diet.\u00a0 Drinking one cup of milk with a meal provides nearly 1\/3 of your daily calcium.\u00a0 To incorporate more dairy in your diet:<\/p>\r\n\r\n\r\n\r\n