National Dairy Month is celebrated in June each year to promote the consumption of dairy products and thank the dedicated farmers behind the industry. It also raises awareness about the nutritional benefits of dairy. Dairy products include milk, cheese, yogurt, butter, and so much more. They are a valuable source of essential nutrients that are important for maintaining good health.
Are dairy products nutritious?
With three recommended servings per day, dairy products pack a powerful punch:
1. Calcium: Dairy products are known for their high calcium content. Calcium is essential for building and maintaining strong bones and teeth. It also plays a role in muscle contraction, heart rhythm, blood clotting, and nervous system function.
2. Protein: Dairy products are a good source of high-quality protein. Protein is important for the growth, repair, and maintenance of body tissues. It helps in building and repairing muscles, as well as in the production of enzymes and hormones.
3. Vitamins: Dairy products provide various vitamins, including vitamin D, which is necessary for calcium absorption and bone health. They also contain vitamins A, B12, and riboflavin (vitamin B2), which are important for vision, growth, immunity, and energy metabolism.
4. Minerals: Apart from calcium, dairy products contain other essential minerals such as phosphorus, magnesium, and potassium. These minerals are involved in maintaining healthy bones, regulating blood pressure and blood sugar, using energy, and contracting muscles.
5. Fats: Dairy products can have varying fat content, ranging from low-fat to high-fat options. Low-fat and fat-free dairy products are recommended to reduce saturated fat intake, which can contribute to heart disease. However, some healthy fats in dairy, such as omega-3 fatty acids, can have beneficial effects on overall health.
6. Lactose Intolerance: Some people have difficulty digesting lactose, a natural sugar found in milk and other dairy products. Lactose intolerance can cause digestive symptoms such as bloating, gas, and diarrhea. However, there are lactose-free dairy products available for those with lactose intolerance.
What does one serving of dairy look like?
- 1 cup milk, yogurt, or fortified soy milk
- 1.5 ounces natural cheese (cheddar or parmesan)
- 2 ounces processed cheese (American cheese)
- 2 cups cottage cheese
- 1/3 cup shredded cheese
- ½ cup ricotta
Are there negatives I should be aware of?
When selecting dairy products, it's important to choose those that are low in added sugars and saturated fats. Opting for low-fat or fat-free milk, yogurt, and cheese can help reduce saturated fat intake. It's also beneficial to choose plain varieties of yogurt and add your own fruits or sweeteners to control sugar intake.
Also, according to the Dietary Guidelines for Americans 2020-2025 (DGA), some other dairy products don’t count toward the recommended servings per day. For example, the DGA states “cream, sour cream, and cream cheese are not included due to their low calcium content.”
What if I can’t eat dairy products?
For those who cannot consume dairy due to allergies, lactose intolerance, or dietary preferences, there are non-dairy alternatives available, such as almond milk, soy milk, and coconut milk. However, it's important to ensure that these alternatives are fortified with nutrients like calcium and vitamin D to match the nutritional value of dairy products.
It’s hot! Is it OK to eat ice cream?
As the weather heats up and ice cream shops have lines out the door, consider moderate portion control, like getting a kid's cup or a single popsicle, to keep you cool. Frozen yogurt serves as a worthy alternative, too, as it provides more protein, less fat, and typically less sugar than your average ice cream pint. Be sure to read the nutrition label on your sweet products and make mindful swaps in the frozen section.
Closing thoughts
Remember, while dairy products can provide important nutrients, it's essential to consume them as part of a balanced diet that includes a variety of other food groups. Consulting with a healthcare professional or registered dietitian can help provide personalized guidance on incorporating dairy or suitable alternatives into your diet.
This National Dairy Month, enjoy a homemade frozen yogurt popsicle or sprinkle some parmesan on your summer salad.
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