National Dairy Month: Say Yay! To 3-a-Day!

June is known for many things such as the beginning of summer, the end of school and warm weather, but strong teeth and bones?  Well, we can now add this to our list of why June is so great because it is also known as National Dairy Month!  Dairy is essential because it provides us with multiple health benefits.  Find out below how eating 3 servings a day of dairy can help put you on the road to nutritious success!

The dairy group includes food such as fluid milk, yogurt, cheese and even ice cream.  Dairy is very nutrient-dense which is great when consumed in the right way!  Since dairy products come from animal sources, they can contain saturated fat as well as cholesterol which often leads to the misguided idea that dairy products are unhealthy.  Not so!  Choosing low-fat/nonfat products allows you to enjoy the health benefits of dairy without the fat.

Health Benefits

When choosing dairy products, remember to keep it low in fat.  Any time you see a lowfat or nonfat option, go for these.  All of the important nutrients are still there along with the taste you still love.  For instance, when drinking milk, always pick fat free or 1%; same rule for yogurt, ice cream and cheeses.  If you can’t bear to switch from your full-fat treats, keep the serving size at a standard level or below (1 oz for cheese, 8 oz for fluid milk) and use sparingly just like with all fats.

Dairy products are jam packed with 9 essential nutrients including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin.  These nutrients may help to better manage your weight, reduce your risk for high blood pressure, and protect your bones as well as avert certain cancers. Whether it’s protein to help build and repair the muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products are very powerful!

Lactose Intolerance

Many people suffer from GI issues related to lactose intolerance.  Lactose is the sugar found in milk and milk products and some of our bodies are not able to break them down, thus causing this discomfort.  Have no fear; there are great products on the market that are dairy-free substitutes that contain all of the same nutrients, if not more!  Use dairy products already treated with the lactase enzyme, and/or replace cow’s or goat’s milk with almond milk or soy products.

3-a-day is as easy as Breakfast, Lunch and Dinner!

Breakfast: Have some lowfat or nonfat yogurt, or Greek yogurt mixed with lowfat granola and fresh fruit for a great boost of energy in the morning. Even simpler: a bowl of your favorite cereal with 8 oz. of fat free or 1% milk.

Lunch: Toss about an ounce of Feta cheese into your salad. This will provide 4 grams of lean protein and only 74 calories along with a flavor punch you will surely enjoy!

Dinner: Having Mexican?  Serve a lowfat or nonfat sour cream with your main dish or replace the sour cream altogether with Greek 0% yogurt.

Now that you are an expert on the Dairy food group, feel free to spread the word about National Dairy Month and go out there and enjoy your energy and strong bones!

How will you add 3 servings of dairy into your day this month?

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