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June is National Dairy Month

Fast Facts on Calcium & Health for You and Your Family

 

Did you know that three servings of low-fat dairy per day are essential for building strong bones, and may even help you to lose weight and lower your blood pressure?   Research shows that Americans are getting only half of the recommended 3 servings of dairy they need each day.  There are lots of delicious ways to increase your dairy intake throughout the day.  This week, read on to determine if you are getting enough calcium each day and tips on how to incorporate dairy into your meals and snacks.  Be sure to check back next week, to learn about what to do if your lactose intolerant as well as the scoop on dairy and it’s relationship to weight loss.

Are YOU getting enough calcium each day?  Here are some surprising statistics:

FACT:  Nine out of 10 women and 7 out of 10 men, ages 20 and up, in this country fail to meet calcium recommendations.

FACT:  Four out of 10 Americans consume less than 1 glass of milk a day.

FACT:  Bones continue to grow in density until about age 30. Adults need calcium to help build bone density and maintain bone mass.

FACT:  Less than 15 percent of people age 50 and older consume the daily amount of calcium recommended.

FACT:  No matter how healthy you are, your body starts losing bone mass naturally after age 30 or earlier.  Loss of bone mass can increase your risk for osteoporosis.

FACT:  The 2005 Dietary Guidelines for Americans and MyPyramid recommend that individuals consume 3 servings of low-fat or fat-free dairy products every day as part of a healthy diet.

 

The Good News!

Here are a few simple steps you can take to help your family maintain optimal bone health:

• Eat three servings a day of dairy, in addition to regular physical activity.  This is an important way for the whole family to build stronger bones and reduce the risk of osteoporosis. The essential nutrients in dairy foods, such as calcium, magnesium, phosphorus, potassium, protein and vitamin D, work together to help build and protect bones.

• A report from the American Academy of Pediatrics states that eating calcium-rich foods such as milk, cheese and yogurt during childhood and adolescence will help build strong bones, which may reduce the risk of fractures and osteoporosis later in life.

• Choose low and fat free dairy products more often.  There have been a number of studies linking fat free dairy to increased fat loss.  In addition, fat free dairy provides all of the important nutrients mentioned above, without the extra fat and fewer calories, so it is helpful for weight management and for a healthy heart.

 

Great Ways to Bone up on Calcium at each Meal & Snack – Special Tips for Spring & Summer!

 

Breakfast

• Prepare hot cereal with low-fat or fat-free milk instead of water
• Top pancakes with 6-8 ounces of fat-free or light yogurt and fruit instead of syrup
• Add your favorite cereal to a fat-free or light yogurt for a quick, on-the-go breakfast
• Combine a low-fat granola or other high fiber cereal and some fresh fruit with your favorite low-fat yogurt for a delicious breakfast parfait.

Lunch

• Mix diced cucumber with a cup of low-fat plain yogurt, mint and a pinch of salt and pepper and spread on whole-wheat pita wedges.
• Add some flavored low-fat yogurt into your fruit salads for a calorie controlled lunch packed with calcium and antioxidants.

 Dinner

• Finish entrées with low-fat toppings such as yogurt sauce, sour cream or cheese.
• Incorporate dairy products into your dishes, such as low fat cheese to add a protein and calcium boost.

Snacks

• Serve low-fat or fat-free flavored yogurt as a dip for cut up fruit
• Mix lowfat strawberry milk with fresh strawberry slices and freeze in a popsicle container.
• Alternate small slices of apples and reduced fat Cheddar cheese on skewers.
• Pack light string cheese into your bag for a post-workout energizer for you, or a quick snack on the go for your kids..
• A small iced skim latté is a fantastic summer snack.