Dairy is everywhere. Whether you’re drinking milk, eating yogurt or topping off your dish with a sprinkle of cheese, dairy finds its way into our diets nearly everyday. We see it advertised all over (“got milk?”) and stated in the Dietary Guidelines . So, what is so important about dairy?
Dairy foods are a great source of calcium, phosphorus, vitamin D, and protein. Including dairy in your diet helps build teeth and bones, lower blood pressure and reduce risk of diabetes, cardiovascular disease and osteoporosis.
Though it has many benefits, dairy can have quite a bit of fat. Think about what else you’ve eaten throughout the day. If you notice a few high-fat choices, go for a low-fat dairy option. Low-fat or even fat-free dairy products provide many of the same nutrients as whole milk but with less fat. Look for low-fat or fat-free dairy products when shopping to get more of what you want and less of what you don’t.
What about those of us who cannot eat dairy products?
Lactose intolerance is common. In fact, about 65% of the world becomes lactose intolerant after infancy. The ability to digest milk as an adult varies. Some can drink cows milk. Some cannot, but can tolerate yogurt or cottage cheese. Listen to your body when trying these products and see if you can still benefit from dairy without upsetting your gut.
Did You Know?
Lactose intolerance describes an inability to consume foods containing lactose (milk) without discomfort in their stomach or gut.
About 65% of the world becomes lactose intolerant after infancy.
If you can’t tolerate cows milk, now there are more products for us than ever! There are milks made from nuts, legumes, even grains! Almond, soy and rice milks can all be found fortified with the vitamins and minerals found in dairy milk. Read (and understand) Nutrition Facts labels to compare the fat, protein and nutrient content of the different types.
What’s your favorite source?
