Think about the foods you’ve eaten in the last 3 days… How many of them were part of the dairy group? The dairy group is often overlooked on my plate and our plates! It was previously called the milk group. Dairy recommendations are ages 2-3 2 cups daily, ages 4-8 2 ½ cups daily, over age 9 including adults 3 cups daily. We get important nutrients from dairy products such as calcium, potassium, vitamin D, and protein. There are various ways you can consume dairy products: 8 ounces (1 cup) milk or yogurt, 1/3 cup shredded cheese, 1 ½ ounces natural cheese, 2 ounces processed cheese, and ¼ cup tofu.
For example a cup of skim milk gives us:
Calcium-30% daily valve
Potassium-10% daily value
Vitamin D-25% daily value
Daily sources of calcium are cheese, tofu, bone-in salmon, sesame seeds, yogurt, and sardines. Calcium needs are 9-18 years old 1,300 mg, 19-50 years old 1,000 mg, and 51 years old and older 1,200 mg. 99% of the calcium in our bodies is found in bones and teeth. Calcium is found in bones and teeth, muscles, blood and other fluids. The US Surgeon General estimates that 10 million Americans over the age of 50 have osteoporosis during their lifetime. 1 in 2 women and 1 in 5 men will break a bone weakened by osteoporosis.
Whole milk to skim milk: what’s the difference?
For 8 ounces of milk:
|Name||Percentage of fat||Grams of fat||Calories|
|Skim or nonfat||0%||0g||90|
A few studies show that a dairy-rich versus a dairy-poor diet can nearly double the rate of weight and fat loss with the same level of calorie restriction.
Based on this information from this article how are you going to ensure you get adequate amounts of dairy?
For more information about dairy consumption, contact Lethia Lee, EFNEP Assistant with the North Carolina Cooperative Extension Service at 910-592-7161.
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