Eating right helps you feel great and stay healthy so you can live well, but sometimes it's hard to know what advice to follow or how to get started. Find your answers to be a "healthier you."
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Research shows that most of us are eating only half of the recommended three servings of dairy each day – that means we need the calcium and other essential nutrients dairy provides to help keep bones strong and bodies fit. Eating 3 Every Day of Dairy – three servings of milk, cheese or yogurt – is a deliciously easy way to help build strong bones and better bodies. In addition to calcium, dairy provides eight essential nutrients, including phosphorus, potassium, protein, vitamins D, A and B12, riboflavin and niacin (niacin equivalents). More…
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No matter your age, the calcium that comes from milk and dairy products is an essential part of achieving good health and plays an important role in healthy bone development and maintenance. The 2005 Dietary Guidelines recommend three servings of low-fat or fat-free milk or milk products daily as part of a healthy diet. The role of dairy foods is more crucial than ever as most Americans today are not getting enough calcium in their daily diets, putting them at increased risk for disease.
It’s never too early, or too late to make bone health a priority. Even though the causes of osteoporosis are complex, the National Dairy Council and Idaho Dairy Council suggest the following BONE Basics so the entire family can be Bone Healthy at Every Age:
- Be Active. Participating in weight-bearing and cardiovascular activities daily or at least several times a week.
- Own Your Diet. Adopt a lifestyle of proper nutrition that reflects the 2005 Dietary Guidelines for Americans and includes three servings a day of low-fat or fat-free milk, cheese or yogurt.
- Nourish your bones. For stronger bones, there’s no better source than dairy foods, which provide essential bone-building nutrients, including calcium, magnesium, phosphorus, potassium, protein and vitamin D.
- Encourage others. Be a role model by setting a good example. Children follow the lead of parents and older siblings.
For more information on the BONE Basics, visit http://www.nationaldairycouncil.org/HealthandWellness/DairysHealthBenefits/
Pages/BoneHealth.aspx and http://www.eatright.org/Public/content.aspx?id=5550
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Concern that most Americans are overweight, yet undernourished, has refocused attention on the long-standing, underutilized concept of nutrient density (a ratio of nutrients to calories) to make healthier food choices. It is evident that advice focusing on calories alone or "nutrients to avoid" (e.g., fat, saturated fat, sodium, sugar) has not worked. More … or visit www.nutrientrichfoods.org
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A trio of minerals – calcium, potassium and magnesium – all found in dairy foods may play an important role in maintaining blood pressure.
Research supported by the National Heart, Lung and Blood Institute has shown that the DASH eating plan (Dietary Approaches to Stop Hypertension) can lower blood pressure and LDL ("bad") cholesterol which can reduce your risk for heart disease. This heart-healthy eating plan also provides nutrients that are in short supply in many Americans' diets. The DASH eating plan incorporates the recommendations of the Dietary Guidelines for Americans. The DASH diet is rich in calcium potassium and magnesium containing about two to three times the amounts most Americans get. A research review concluded that increasing dietary calcium intakes may help reduce high blood pressure. More … or visit www.dashdietoregon.org to learn more.
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Lactose intolerance doesn't mean giving up dairy foods. Studies have identified simple strategies to make dairy easier to digest – such as drinking lactose-reduced or lactose-free milk, eating yogurt, consuming hard cheeses such as Cheddar or Swiss that are naturally low in lactose or drinking small amounts of milk at meals.
In its 2006 report, the American Academy of Pediatrics (AAP) encourages children with lactose intolerance to still consume dairy foods in order to get enough calcium, vitamin D, protein and other nutrients essential for bone health and overall growth. The report cautions that lactose intolerance should not result in total avoidance of dairy foods.
Don’t cut dairy from your diet. Science shows that consuming at least three daily servings of milk, cheese and yogurt not only helps people meet their daily calcium requirements, but may reduce the risk of chronic diseases such as osteoporosis, obesity and heart disease. Get the Lowdown On Lactose Intolerance …
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The calcium that comes from milk and dairy products is an essential part of achieving good health and plays an important role in healthy bone development and maintenance. The role of dairy foods is more crucial than ever as most Americans today are not getting enough calcium in their daily diets, putting them at increased risk for disease.
Milk is an excellent source of calcium. Regardless of its fat content, milk provides about 300 milligrams of calcium per serving (8 fluid oz). Milk and milk products are the top source of calcium in the American diet. (Weinberg LG, Berner LA, Groves JE. Nutrient contributions of dairy foods in the United States, Continuing Survey of Food Intakes by Individuals, 1994-1996, 1998. Journal of the American Dietetic Association. 2004;104:895-902.)
The National Academy of Sciences recommends Americans consume 500-1,300 mg of calcium per day, depending on your age. To find out how much calcium you need click here.
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Supplements can't replace what food offers naturally. Foods containing calcium, in particular foods from the Milk Group, are the preferred source of calcium. As stated by the U.S. Department of Health and Human Services' Healthy People 2010, "with current food selection practices, use of dairy foods may constitute the difference between getting enough calcium in one's diet or not." Choosing supplements over food may negatively impact health. A clinical study found that women who consumed fat free milk significantly improved their intake of calcium and other key nutrients including protein, magnesium, thiamin, riboflavin and zinc. Supplement users only increased their intake of calcium and sodium.
The health professional community overwhelmingly agrees that food – especially food that naturally contains calcium – is the first priority in meeting calcium needs. According to the American Academy of Pediatrics, foods naturally containing calcium should be first priority in meeting calcium needs. (aappolicy.aappublications.org/cgi/content/abstract/pediatrics;117/2/578)
When looking for a calcium-rich beverage, milk is the most reliable choice. (Heaney, RP et al. Not all calcium fortified beverages are equal. Nutrition Today. 2005; 40(1): 39-44.) Find out more about the dairy advantage …
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Good news! Lowfat and fat free milk have the same calcium, protein, vitamins and minerals as whole milk – just fewer calories and less fat. So, drink up! Here's to your health! More …
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Flavored milk is a terrific way for kids, teens and adults to enjoy milk and get the nine essential nutrients found in milk. Research indicates that children who drink flavored milk drink more milk and get more calcium and other critical nutrients; do not have higher total intakes of added sugars or total fat; and drink fewer nutrient-poor sodas and fruit drinks compared to children who do not drink flavored milk. More …
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American dairy products are among the safest in the world. Dairy farms and plants must meet stringent federal and local regulations, including those developed by the U.S. Department of Agriculture (USDA), the U.S. Food and Drug Administration (FDA) and state regulatory agencies. Milk and dairy foods go through extensive and rigorous safety and quality protocols before they reach the grocery store.
Since its introduction over a century ago, pasteurization has been recognized around the world as an essential tool for ensuring that milk and dairy products are safe. The Pasteurized Milk Ordinance continues to be one of the most effective ways to protect the quality of the American milk supply. It sets the requirements for milk product hauling, pasteurization and product safety, equipment sanitation and labeling through the FDA for help ensure food safety.
Pasteurization is the heating of raw milk (145 degrees F for 30 minutes or 161 degrees F for 15 seconds) followed by rapid cooling (to 40 degrees F) which destroys bacteria, yeasts and molds. It also inactivates most enzymes that might cause spoilage and it increases the shelf life of milk to 10-14 days. Pasteurization does not significantly change the nutrient value of milk.
Dairy products have been a safe, healthy and important part of the American diet for generations. For more information click here.
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The dairy industry takes food safety very seriously. Throughout the years, dairy farmers and processors have worked closely with the food and Drug Administration (FDA) and state regulatory officials to establish safety regulations and practices including the Pasteurized Milk Ordinance and the Hazard Analysis and Critical Control Point system.
All milk is strictly tested for antibiotics on the farm and processing plant. Any milk that tests positive is disposed of immediately and does not get into the food supply. The U.S. dairy industry conducts more than 3.3 million tests each year on all milk entering dairy plants to ensure that antibiotics are kept out of the milk supply. According to the most recent U.S. Food and Drug Administration (FDA) data, less than one tanker in 3,000 tests positive for any animal drug residues, including antibiotics. In those rare cases, any milk that tests positive is disposed of immediately and does not get into the food supply.
Sometimes it’s necessary for farmers to treat cows with antibiotics when they are ill, just as humans sometimes need medication when they are sick.
A cow that is being treated with antibiotics is separated from the milking herd and placed in a separate area. She is not put back into the herd until the antibiotics have cleared her system.
Milk has consistently been found to contain either no pesticide residue whatsoever, or levels that rank among the lowest of all agricultural products. Stringent government standards ensure that all milk – whether organic or regular – is safe, wholesome and nutritious. More … or visit:
FDA National Milk Drug Residue Database: www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/Compliance
Enforcement/ucm071542.htm
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The role of dairy foods in a healthy diet has long been established by the nutrition and science community. In light of theories related to hormones in milk, it’s important to remember that hormones are naturally present in many foods of either plant or animal origin.
Bovine somatotropin (bST) is a hormone that is naturally produced by cows; it directs how energy and nutrients are used for growth and milk production. rbST is a synthesized copy of this naturally occurring hormone.
Considerable testing was done before rbST was commercially released, and the FDA has determined that there is no difference between milk from cows treated with rbST and those not given rbST. Milk from rbST-supplemented cows is safe for human consumption. This has been affirmed and reaffirmed since the use of rbST was approved in the early 1990s.
There are several reason why bST, which is naturally present in cow's milk, does not have any physiological effect on humans consumer the milk. bST is species-specific, which means that it is biologically inactive in humans. Also, pasteurization destroys 90 percent of bST in milk. The remaining, trace amounts of bST in milk are broken down into inactive fragments 9I.E., constitute amino acids) by enzymes in the human gastrointestinal tract, just like any other protein.
Some dairy producers supplement their cows with a synthetic version of this protein to increase milk production. According to a 1990 NIH expert panel statement, the concentration of BST in the milk of cows treated with usual doses of rbST is no higher than the concentration in untreated cows.1 Furthermore, bST differs in structure from human pituitary growth hormone and is biologically inactive in humans.2
For more information or technical reference materials, visit www.nationaldairycouncil.org or www.dairyfarmingtoday.org.
1National Institute of Health (NIH).NIH Technology Assessment Conference statement on bovine somatotropin. Journal of the American Medical Association. 1991 265:1423-1425. URL: http://consensus.nih.gov/1990/1990BovineSomatotropinta007html.htm
2Juskevich JC and CG Guyer (1990). Bovine growth hormone: human food safety evaluation (1990). Science 249: 879-884.
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Hormones are naturally present in many foods of plant and animal origin, including milk. Although miniscule amounts of hormones occur naturally in both organically and conventionally produced milk and milk products, there is no evidence that these levels are harmful to health. While some farmers choose to supplement their cows with a hormone that increases milk production, science shows that there is no effect on hormone levels in the milk itself.
While some milk and milk products are labeled as being "from cows not treated with rbST," there is no basis for claims or perceptions that this milk is safer or more healthful than milk from rbST-treated cows.
For more information, click here …
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There is no difference between organic and regular milk. Both contain the same unique package of nutrients that makes dairy products an important part of a healthy diet. An 8-ounce serving of organic milk offers the same amount of nine essential nutrients, including calcium, vitamin D and potassium.
The type of milk you prefer is a matter of personal preference as all milk is nutritious and wholesome. So what are you waiting for? Reach for milk and reap the benefits of 9 essential nutrients including calcium, potassium and magnesium! More on organic milk …
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Probiotics – living microorganisms that when consumed in sufficient amounts provide health benefits beyond basic nutrition – are emerging as important dietary ingredients in functional foods. The majority of probiotics are lactic acid bacteria, especially lactobacilli, and bifidobacteria. In the U.S., food products containing these "friendly" probiotic bacteria are almost exclusively dairy products, such as yogurt and cultured dairy drinks. More …
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Whey protein is a high-quality protein naturally found in dairy. It is a complete protein containing all of the essential amino acids ("building blocks") your body needs and is easy to digest. Whey protein is also one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis.
Many people can benefit from adding whey protein to their diet. Healthy, active adults who partake in resistance exercise may find that whey protein helps to improve body composition by helping to increase the rate at which the body makes lean muscle. Whey protein may also help those trying to manage body weight because it is a natural and convenient way of adding protein to the diet. In addition, starting at about the age of forty, muscle mass begins to decline, but including whey protein at each meal can be an easy and healthy way to help minimize this loss.
Whey protein can be found in powders, drink mixes, energy bars, yogurt, and other foods. Products with whey protein as a major source of protein will list “whey protein isolate,” “whey protein concentrate,” or “hydrolyzed whey protein” near the beginning of the ingredients list. Whey protein powder is very convenient and can be added to smoothies, oatmeal, mashed potatoes, soup or other common foods. More…
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Cancer is the second most common cause of death in the U.S. Both genetic and environmental factors influence cancer risk. Awareness of relationships between diet, specific foods including dairy products, and cancer has been heightened by the recent release of the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR)'s Second Expert Report, Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. More …
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Milk is perishable. To preserve its safety and quality the following tips are recommended:
- Refrigerate milk at 40 degrees or less
- Return milk to the refrigerator immediately after pouring out the amount needed
- Keep milk containers closed to prevent absorption of other flavors
- Protect milk from exposure to strong light because light can reduce its riboflavin content
- Look for the "Sell by" or Pull" date – milk generally stays fresh for 2-3 days after this date.
- Freezing is not recommended.
Cheese should be refrigerated at 40 degrees F or below in the original wrapper or container, transparent wrap, alumni foil or plastic wrap.
Cheese can be frozen, but it may become crumbly when thawed.
Yogurt should be stored in closed containers in the refrigerator at 40 degrees F to maintain its quality. Freezing is not recommend for any cultured dairy foods.
Salted butter may be stored in the refrigerator for up to 2 months if it is unopened and wrapped. Opened butter should be refrigerated in a covered dish to preserve its flavor and freshness. Salted butter can be frozen for about 6-9 months.
Cream should be kept refrigerated at 40 degrees F or lower. It should be used within one week. Freezing is not recommended for unwhipped cream, but one whipped, cream may be frozen.
Ice cream should be stored tightly covered n the freezer at 0 degrees F to avoid crystallization.
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