Dairy Foods, Nutrition and Weight
Dairy Food is Good For Weight Loss
Calcium-rich dairy foods are valuable additions to any weight loss diet. Some recent research indicates that healthy calcium levels may assist weight reduction. In addition, dairy foods contain a wide range of nutritients to help maintain an efficient metabolism. For lactase-deficient individuals who cannot digest the dairy sugar lactose, there are a wide variety of lactose-free sources of calcium.
Nutritional Value of Dairy Food
Dairy foods (eg. milk, cheese, yogurt) supply a range of essential vitamins and minerals. They are rich source of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and B12, plus vitamin A, complete protein, calcium and zinc. The micronutrients in dairy food are a major contributor to healthy growth, strong bones and teeth, and help prevent osteoporosis among post-menopausal women and the elderly. Live “bio” yogurt is associated with improved digestion, improved immune system and helps prevent urinary tract infections. For people with lactase deficiency who cannot digest lactose in milk, non-dairy soy foods offer a range of nutritional health benefits.
Can Be High Fat, inc. Saturated Fat
Dairy products have traditionally been Americans’ main source of calcium. But there are other healthy ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick with no-fat or low-fat products. If you don’t like dairy products, calcium supplements offer an easy and inexpensive way to get your daily calcium.
How Much Dairy Food To Eat in a 1600 Calorie Weight Loss Diet
The latest Dietary Guidelines (2005) recommend 3 cups of milk (or dairy equivalent) per day. According to the suggested diet plans, one cup of milk is equivalent to:
– 1 cup milk or yogurt
Fortified cereals (1 oz): 236-1043 mg calcium
Note: The bio-availability of non-dairy calcium may vary.