Dairy: An Important Part of a Healthy Diet - Big Y® World Class Market®

Registered Dietitian Carrie Taylor, RD, LDN and Nutritionist Andrea Samson, BS

Since June is Dairy Month, let’s give the milk food group special consideration. Although full-fat dairy products may be high in saturated fat, cholesterol and calories, their lower fat and fat-free counterparts are an excellent alternative.

Why eat dairy? Its array of nutrients play a role in growth and provide energy. Milk products are particularly important for children’s fast growing bones and tissues. In adulthood, dairy helps reduce bone breakdown associated with osteoporosis.

Specifically, milk and milk products provide our bodies with protein, carbohydrates, calcium, vitamin D, vitamin A and potassium. Calcium promotes increased bone density and is needed for muscle contractions. Although not traditionally found in milk, vitamins D and A are added. Vitamin D regulates the amount of calcium and phosphorous in the body. Vitamin A is needed for an optimal immune system, good vision and cell growth. Potassium helps to lower blood pressure by regulating sodium. Protein aids in growth and maintenance of body tissue. Finally, milk is about 89 percent water, so it delivers nourishment essential for proper hydration.

Dairy is considered any product made from milk that has retained its original calcium content. This excludes butter, cream and cream cheese. The United States Department of Agriculture recommends consuming 3 cups of dairy foods each day for those ages 9 and older.

Dairy foods equivalent to 1 cup milk include 8 ounces of yogurt, 3 ounces of hard cheese, 1/3 cup shredded cheese, 2 cups cottage cheese, 1 cup frozen yogurt and 11/2 cups ice cream. Fortunately, most of these items are offered in lowfat, fat-free and reduced-sugar versions with virtually no compromise to flavor.

There are many ways to incorporate lowfat dairy products into your diet.
Here are some tips: If you drink higher fat milk, slowly decrease to 2% and then 1% until you finally reach skim milk. If you find this transition difficult, choose brands that offer lowfat and fat-free versions with the taste, feel and richness of
2% and whole milk.

Add fat-free milk to coffee, rather than cream.

To cook healthier, substitute fat-free varieties whenever possible. For example,
in place of regular sour cream, use fat-free sour cream or plain fat-free yogurt.

For cheesy toppings, use reduced-fat shredded cheese.
Use cheese with strong flavors such as blue or Parmesan. Their smaller serving size delivers lots of flavor for little calories.

Don’t avoid dessert! Enjoy ice cream and frozen yogurt in fat-free,
reduced-sugar versions. Top with fruit for an additional nutrient punch!

With their array of nutritional benefits, dairy foods are a must to staying healthy and building strong bones and muscles — regardless of your age. Enjoy lowfat options daily and meet your individual milk group goals healthfully!

Have a nutrition question?
Ask Big Y’s Wellness Team:
Registered Dietitian, Carrie Taylor, RD, LDN and Nutritionist, Andrea Samson, BS
Visit BigY.com’s Living Well Eating Smart
webpage and post a question.

Send e-mails to: askcarrie@bigy.com

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