Dairy products are a natural part of a complete and healthy diet, and one of the five basic food groups in the food guide pyramid. They’re packed full of important vitamins, minerals and other compounds like calcium, vitamin D and protein.
Calcium
Calcium helps build and maintain strong bones and teeth. It also plays an important role in nerve function, muscle contraction and blood clotting. Eating and/or drinking the recommended servings of dairy products will give you a reliable source for your daily calcium needs. An eight-ounce glass of milk provides 300 mg, or 30 percent, of the recommended intake.
While other foods do contain some calcium, none measure up to the amount you can get from dairy products.
The exact amount of calcium a person needs depends on the person and their age. Unfortunately, Americans from school-age children up through adults are not getting the recommended amount of calcium.
|
Male and Female Age Calcium (mg/day) |
|
0 to 6 months |
210 |
7 to 12 months |
270 |
1 to 3 years |
500 |
4 to 8 years |
800 |
9 to 13 years |
1300 |
14 to 18 years |
1300 |
19 to 50 years |
1000 |
51 + years |
1200 |
Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington DC: The National Academies Press, 1997.
Vitamin D
Vitamin D helps promote the absorption of calcium and enhances bone mineralization, which refers to the bones’ density and strength. Loss of mineralization can lead to osteoporosis. Milk is one of the few dietary sources of vitamin D. Each eight-ounce serving of milk provides about 25 percent of the recommended intake.
Protein
The protein in milk contains all of the essential amino acids, which are the building blocks of protein. Protein helps build and repair muscle tissue and serves as a source of energy.
Lactose Intolerance
Lactose intolerance is the loss, after early childhood, of the body’s ability to produce the enzyme that digests the milk sugar, lactose.
Some people with lactose intolerance may not experience any discomfort after consuming dairy products. Most cheeses can be tolerated because they don’t contain significant amounts of lactose. Those who do experience problems can try lactose-reduced milk.
Servings of Dairy
The United States Department of Agriculture’s (USDA) food guide pyramid (http://www.mypyramid.gov/pyramid/index.html) recommends that people consume three servings of low-fat dairy products per day.
Adults
Current research indicates that consuming three daily servings of low-fat dairy products, like milk, cheese or yogurt, can better help adults lose weight than just cutting calories.
Kids
Dairy products are an essential part of a child’s diet. Children that consume dairy products as part of a balanced diet will build strong bones and healthy teeth. Paired with regular physical activity, dairy can also help kids maintain a healthy body fat percentage.
For more information on the benefits of consuming three servings of dairy per day, visit the 3-A-Day site: http://www.3aday.org/3aDay/
