Most Americans do not get enough calcium for optimal health. Many of us were likely told to “drink your milk” in order to build strong bones as you were growing up. Yes, this is true! Milk supplies many essential nutrients including calcium, phosphorus, riboflavin, vitamins A & D, protein and water. Did you know that ~ 99% of calcium in our body is found in our bones and teeth? With all those nutrients in one 8oz glass of milk, the benefits are well beyond just building strong bones and teeth. It is also important for blood clotting, muscle function, and nerve impulses; as well as, disease prevention.
Dairy foods are essential to maintain our bone health during adulthood as well. According to Dietary Guidelines for Americans, those over the age of 9 should drink 3 cups of low-fat milk, or the equivalent, of dairy products each day. The dairy group includes milk, yogurt, cheese and fortified soymilk. Look for “reduced fat” or “low fat” when choosing your dairy. A calcium rich diet may help prevent osteoporosis, a condition where the bones become thin and brittle.
Suggestions to increase dairy intake include drinking fat-free or low-fat milk (or a fortified soy beverage) with meals, choosing yogurt as a snack, or using yogurt as an ingredient in prepared dishes such as salad dressing or dips. Choose cheeses with less fat. Harder cheeses tend to be higher in calcium than softer cheeses like cottage cheese. Bet you didn’t know that cream cheese is not considered a dairy selection and it is not a good source of calcium.
Linda Altenburger, Senior Nutritionist, SNAP-Ed