Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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 Contact: Name, Title, Contact Information 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. Extension Calcium Connection - Page 2 of 3 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. Extension Calcium Connection - Page 3 of 3