Weight Management –While we, as a nation are overfed, many Americans are also undernourished. Two-thirds of adults in the US fail to get the calcium they need. Incorporating dairy as part of a balanced diet helps provide
#DYK: “Your bones are in a constant state of renewal — new bone is made and old bone is broken down. When you’re young, your body makes new bone faster than it breaks down old bone and your bone mass increases. Most people reach their peak bone mass by their early 20s. As people age, bone mass is lost faster than it’s created.” – (Source: Mayo Clinic) 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 that provide 3 cups or the equivalent of dairy products per day can improve bone mass.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.
Research shows that nutrients in dairy foods reduce the risk of high blood pressure, i.e. hypertension. Calcium, potassium and magnesium play an important role in maintaining healthy blood pressure. This trio of minerals can be found in milk and milk products.
Recent evidence has shown that focusing on the overall nutritional quality of a diet, rather than single foods or nutrients, has a significant positive impact on heart health. Focus on a healthy eating plan that emphasizes a balanced intake of low-fat and fat-free dairy products, fruits and vegetables, whole grains and lean protein.
The large-scale government study called Dietary Approaches to Stop Hypertension, referred to as the DASH diet found that a balanced low-fat diet that is rich in fruits, vegetables and low-fat dairy foods may help reduce the risk of high blood pressure as effectively as some medications. Blood pressure reductions were immediate and occurred within two weeks after the participants started on the diets.
The greatest improvement in blood pressure was observed with the combination diet, which included nearly three servings of low-fat dairy products along with eight-10 servings of fruits and vegetables. Order DASH educational materials free of charge!
Just one 8-ounce serving of milk has 8 grams of protein, which builds and repairs muscle tissue (an equal serving of almond beverage has only 1 gram of protein). One serving of milk also meets the daily values (DV) for the following nutrients (based on Food and Drug Administration guidelines):
Idaho Dairy: Good to Know
Try this healthy Greek yogurt spinch dip at this year's holiday parties.
Recipe by Toby Amidor, “The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day”
Click here to purchase the cookbook.
Try this delicious salad parfait recipe and then meet the author of “The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day” on Feb. 2nd from 11:30-1 p.m. at the Idaho Dairy Council in Meridian.
Do you have a question about health and nutrition related to dairy products? We have three registered dietitians on staff, with many more as part of our health and wellness partner program. If you have questions about dairy’s role in the diet, we have answers!
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