8. Dairy

Shift to Nutrient-Rich Dairy

According to the 2015–2020 Dietary Guidelines for Americans, most people in the U.S. would do well to increase their intake of nutrient-dense dairy products, such as low-fat milk and plain yogurt. These nutrient-rich dairy foods are excellent sources of vitamins and minerals that Americans tend to fall short on, including calcium, potassium, magnesium, and, if fortified, vitamins A and D. They also supply protein, riboflavin (vitamin B2), vitamin B12, choline, zinc, and selenium. Many of these nutrients, most notably calcium, vitamin D, and magnesium, are essential for healthy bones.

Dairy products have earned their place in healthy dietary patterns for several reasons beyond their vitamin and mineral content. Studies have linked regular consumption of dairy products with lower blood pressure in adults and a reduced risk of cardiovascular disease, stroke, type 2 diabetes, and weight gain. Emerging research suggests whole (full-fat) and reduced-fat dairy products, in addition to low-fat and fat-free dairy products, may be beneficial when consumed in the context of a healthy diet. Although nutrition experts historically have discouraged consuming higher-fat dairy products because they contain more saturated fat and calories, some observational studies suggest that consuming full-fat and reduced-fat dairy products may not increase heart disease risk and might actually benefit cardiovascular health and weight (see Box 8-1, “Dairy May Help Reduce Weight Gain With Age”).

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However, until there is more research from nutritional intervention studies that examine the effects of higher-fat dairy products on chronic disease risk factors, nutrition scientists most likely will not come to a consensus on whether full-fat dairy foods are beneficial. As it stands, the 2015–2020 Dietary Guidelines for Americans encourage us to consume fat-free or low-fat (1%) milk, which is lower in calories and saturated fat, as well as plain, low-fat yogurt to avoid refined sugars. The Dietary Guidelines also state that, although it’s OK to eat cheese in moderation, it contains more sodium and saturated fat, and less potassium, vitamin A, and vitamin D, than milk or yogurt.

Shortfalls in Dairy Intake

More than 80 percent of people in the U.S. fall short of their daily dairy recommendation, which is 3 cups for adults (see Box 8-2, “What Counts as a Cup of Dairy?” ). Even when calcium-fortified soymilk is included, the intake of dairy foods is below the recommended level for most Americans over the age of four.

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With about 300 milligrams of calcium per 8 ounces of milk or plain, low-fat yogurt, meeting your daily dairy quota goes a long way toward fulfilling your daily calcium goal. Women ages 51 and older need 1,200 milligrams (mg), men ages 51–70 need 1,000 mg, and men ages 71 and older need 1,200 mg of calcium a day. Growing evidence suggests it may be best to get the majority of your calcium from foods, rather than supplements, to help guard against excessive intake of calcium and imbalances in bone nutrients.

Getting Dairy and Bone Nutrients

  1. Cook with milk.

Many dishes can be made tastier and more nutritious with milk. For example, make fluffier scrambled eggs and omelets by adding 1 tablespoon of milk per egg and whisking together before cooking. Or, make heartier oatmeal by adding milk in place of water. Give broth-based soups a creamy texture by stirring ¼ to ½ cup of milk into the soup pot a few minutes before removing it from the heat.

  1. Go for fermented dairy products.

Yogurt and its higher-protein cousin, Greek yogurt, are the most prevalent fermented dairy options, but have you tried kefir, a fermented dairy beverage? Kefir is typically fermented several hours longer than yogurt, resulting in a greater quantity of beneficial bacteria (probiotics) per serving. Kefir also typically has a greater number of different probiotic strains compared to yogurt. Such probiotics, whether in kefir, yogurt, or other fermented foods, may offer many health benefits, not the least of which include supporting gut health and immune health.

Here are some ideas for incorporating fermented dairy products into your eating pattern:

  • Make smoothies with kefir (see page 32 in Chapter 3 for details on making smoothies).
  • Use kefir in salad dressing and dipping sauce recipes. Many recipes are available at lifewaykefir.com.
  • Dip carrot sticks, bell pepper strips, or other veggies in plain Greek yogurt mixed with your favorite herbs.
  • Use Greek yogurt as a replacement for sour cream or swap it for part of the mayonnaise in salads.
  1. Opt for lower-lactose dairy, if needed.

As discussed in detail in Chapter 2, an inability to digest lactose, the sugar in milk, doesn’t necessarily mean you can’t consume any dairy products. Yogurt, in particular, may be worth a try, as the live, active cultures present in most yogurts help break down lactose, easing digestion. If you’re unable to consume many dairy products or have a dairy allergy, ask your doctor to recommend a well-balanced bone health supplement (see Box 8-3, “Choosing a Bone Health Supplement”).

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  1. Choose a milk substitute wisely.

There are numerous milk alternatives in grocery stores, but many are not nutritionally equivalent to milk, especially if they’re not fortified with calcium and vitamin D. Typically, fortified soymilk is nutritionally similar to cow’s milk, even though soy proteins and milk proteins are different. Always read labels, however. Many plant-based milk substitutes have little protein, and some are sweetened, which adds to their calories. (For a comparison of cow’s milk versus non-dairy milk alternatives, see Box 8-4, “Milk and Its Substitutes.”)

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