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Today, people are becoming more health conscious and want to eat nutritious foods. One way to begin eating healthier is to consume three servings of low-fat dairy products per day. Data shows that increasing dairy foods may help protect against the accumulation of excess body fat while a low calcium intake may increase the risk of obesity.
“Dairy products offer many benefits because they hold many nutrients such as calcium, vitamin D, vitamin A, potassium, protein, and phosphorus,” said Toby Smithson, a community dietitian with the Lake County Health Department/Community Health Center. “These combinations of nutrients can help with weight management and reduce risks of osteoporosis, high blood pressure, and even some cancers.”
Studies have shown low-fat or fat-free dairy products to be beneficial to eat because they help with weight management when combined with a reduced calorie diet and exercise. Studies have also shown that the risks of high blood pressure can be reduced by consuming three servings of low-fat or fat-free dairy products per day along with a healthy diet. Research from the New England Journal of Medicine has even shown that the nutrients in dairy products can reduce the risk of colon tumors.
Osteoporosis, which causes bones to become fragile and more likely to break, is another major health problem that affects millions of Americans today. As we get older, there are higher risks of developing osteoporosis. Smithson suggests eating three to four servings of dairy foods in addition to physical activity each day as an important way for the whole family to build stronger bones and reduce the risk of osteoporosis. To meet calcium requirements, men and women who are 19-50 years of age need 1000 milligrams (mg) or three servings of dairy foods per day, while men and women ages 51+ require 1200-1500 mg per day or four to five servings per day.
Dairy products are a great source of calcium. The calcium in dairy products is easily absorbed by the body. Examples of one serving of calcium rich foods are: one cup of skim milk (302 milligrams calcium) or yogurt (150-350 milligrams calcium) or one and a half ounces of cheese (100-200 milligrams calcium).
Low-fat dairy products provide a unique package of nutrients that help Americans improve overall diet quality and health. Enjoy three to four servings per day to meet your calcium needs and improve your overall health.
