Download Dairy: The Calcium Connection

College of Agriculture
Department 3354
1000 E. University Avenue
Laramie, Wyoming 82071
(307) 766-5124 • fax (307) 766-3998 • ces.uwyo.edu
June 6, 2012
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Dairy: The Calcium Connection
Got dairy today? Eating three servings a day of dairy foods, in addition
to regular physical activity, is an important way for you and your family to build
healthy bones and maintain a healthy weight. Dairy products are also healthy for
your teeth and gums because they reduce your risk for gum disease. We use the calcium that we
get from dairy products to build our bones, to help our blood clot, to make sure our nerves work
well and to help build strong muscles. Dairy products include milk, yogurt and cheese.
Dairy products are packed with nutrition: calcium, vitamin D, protein, potassium, vitamin
A, vitamin B12, riboflavin, niacin and phosphorus. But just what are these nutrients good for?

Calcium helps build and maintain strong bones and teeth. This mineral also plays an
important role in nerve function, muscle contraction and blood clotting.

Vitamin D helps promote calcium absorption and enhances bone mineralization. Milk
is one of the few dietary sources of this important nutrient.

The protein in milk is high quality, containing all of the essential amino acids or
“building blocks” of protein. Protein builds and repairs muscle tissue, and
serves as a source of energy during high-powered endurance exercise.

Potassium regulates the body’s fluid balance and helps maintain normal blood
pressure. It’s also needed for muscle activity and contraction.

Vitamin A helps maintain healthy normal vision and skin. It helps regulate cell
growth and maintains the integrity of the immune system.

Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working
muscles.

Riboflavin helps convert food into energy, a process crucial for exercising muscles.

Niacin is important for the normal function of many enzymes in the body, and is
involved in the metabolism of sugars and fatty acids
The University of Wyoming and the United States Department of Agriculture cooperate.
The University is an equal opportunity/affirmative action institution.

Phosphorus helps strengthen bones and generate energy in your body’s cells
Many people do not get enough calcium in their diets. The Dietary Guidelines for
Americans recommend that anyone over the age of nine, males and females, consume a
minimum of three cups a day of dairy in order to meet the calcium requirements. Within the
dairy group, it is best to choose fat-free or low-fat milk and milk products; they provide the same
nutrients as full-fat milk, with less saturated fat and calories. Calcium can easily be added to any
diet:

Serve fat-free or low-fat milk as the beverage at all meals;

Enjoy fat-free or low-fat yogurt as a snack;

Make dip for fruits or vegetables from yogurt;

Top baked potato with fat-free or low-fat yogurt;

Top casseroles, soup, stews or vegetables with shredded low-fat cheese;

Add fat-free or low-fat milk instead of water to oatmeal or hot cereals; and

Use milk as a liquid in preparing gravies, main dishes and baked products
What can people do who cannot drink milk because of lactose intolerance? They can still
have yogurt and cheese; they need to get enough calcium from other sources such as fruits and
vegetables, nuts and dried beans. Green leafy vegetables such as spinach, turnip greens and
broccoli are excellent sources of calcium. Also, there are many lactose-free products available
now in your grocer’s dairy case. The good news is this produce contains all the key nutrients
found in milk. Try the recipe below, from the University of Wyoming Extension Cent$ible
Nutrition Program cookbook, to celebrate National Dairy Month:
Peach Smoothie
1 peach, peeled and chopped
¾ cup low-fat milk
¼ cup low-fat vanilla yogurt
¾ teaspoon vanilla
4 ice cubes
Place ingredients in a blender. Mix, pour and enjoy.
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Make a Great Smoothie
Select ingredients from the each list below and place in a blender with ice. Mix, pour and
enjoy. If a blender is not available, use a resealable plastic bag and crushed ice.
Fruit:
Fresh, frozen or canned
(about 1 cup)
Milk and Yogurt:
Select nonfat or low-fat
options (about 1 cup)
Extras:
Add small amounts to thicken
and add flavor
Bananas
Milk
Ice cubes
Pineapples
Chocolate milk
Honey
Mangoes
Plain yogurt
Fruit nectar
Strawberries
Flavored yogurt
Maple syrup
Kiwi
Buttermilk
Fruit juice
Cantaloupe
Evaporated skim milk
Vanilla
Blueberries
Nonfat dry milk
Frozen yogurt
Nectarines
Soy milk (non-dairy option)
Instant pudding mix
Tangerines
Tofu
Applesauce
Nuts
Peaches
Peanut butter
Raspberries
Nutmeg
Cherries
Cinnamon
Oranges
Apples
Papayas
Apricots
Honeydew melon
Fruit cocktail
Did you know that June is National Dairy Month? It started as National Milk Month, in
1937, a way to promote drinking milk. Created initially to stabilize dairy demand when
production was at a surplus, it has become an annual tradition. After the National Dairy Council
stepped in to promote the cause, the name changed. National Dairy Month is a great way to start
the summer with “3-A-Day” of nutrient-rich dairy foods. Whether it is protein to help build and
repair muscle tissue of active bodies or vitamin A to help maintain healthy skin, dairy products
are a natural nutrient powerhouse. Those are just a few reasons we celebrate dairy, not just in
June, but all year long.
For more information on “Living Well in Wyoming”, contact your University of
Wyoming Extension Nutrition and Food Safety Educator!
Sources:
Karla Case, RD, Nutrition & Food Safety Educator, UW Extension;
International Dairy Foods Association, www.idfa.org;
National Dairy Council: www.nationaldairycouncil.org;
University of Wyoming Extension Cent$ible Nutrition Program.
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