Dairy Foods are Important

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Dairy Foods are Important!
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The Importance of Dairy

• Protects our bodies from injury and disease

• Provides our bodies with vital nutrients like
  calcium and Vitamin D

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The Importance of Dairy

• The amount of food
• from the Milk Group you need to eat depends on
  your age.

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• Dairy Products

• Milk
• Ice cream
• Yogurt
• cheese
• and
• evaporated milk
• UHT milk
• dry milk
• are all dairy products

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What's a serving of dairy?

• Milk one serving is 8 ounces (1 cup).
• Cheese (natural e.g. Cheddar, Mozzarella) one
  serving is 1-1.5 ounces of cheese or the size of
  3-4 cheese cubes.
• Yogurt one serving is one 6 or 8-ounce container
  of yogurt.

http//www.3aday.org/about/more.asp
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What if you are Lactose Intolerant?

• Choose non dairy calcium-rich foods
• Green vegetables, such as broccoli and kale, and
  fish with soft, edible bones, such as salmon and
  sardines, are excellent sources of calcium.
• Calcium fortified soy milk is a good choice

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Vitamin D

• Calcium is absorbed and used only when there is
  enough vitamin D in the body.
• A balanced diet should provide an adequate supply
  of vitamin D.
• Sources of vitamin D include eggs and liver.
• Sunlight helps the body naturally absorb or
  synthesize vitamin D, and with enough exposure to
  the sun, food sources may not be necessary.

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How much is enough calcium?
http//digestive.niddk.nih.gov/ddiseases/pubs/lact
oseintolerance/balanced
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What is Osteoporosis?

• Osteoporosis is a disease in which bones become
  fragile and more likely to break.
• special concern are fractures of the hip and
  spine.

http//www.nof.org/osteoporosis/
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Five Steps to Bone Health and Osteoporosis
Prevention

• Get your daily recommended amounts of calcium and
  vitamin D
• Engage in regular weight-bearing exercise
• Avoid smoking and excessive alcohol
• Talk to your healthcare provider about bone
  health
• Have a bone density test and take medication when
  appropriate

http//www.nof.org/osteoporosis
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Dairy is important!

• 3 to 4 cups of dairy products per day are
  recommended
• Lactose intolerance means you should try other
  sources of calcium and vitamin D
• Eating dairy products can protect you from
  Osteoporosis