National Dairy Month is a great way to start the summer with nutrient-rich dairy foods.
With calcium, potassium and vitamin D, dairy products such as milk contain nine essential nutrients which may help better manage weight, reduce risk for high blood pressure, osteoporosis and certain cancers. Whether it’s vitamin A to help maintain healthy skin or protein to help build and repair muscle tissue for active bodies, dairy products are a natural nutrient powerhouse.
So, let’s talk about the protein that dairy foods provide.
Dairy foods such a low-fat and fat-free milk, cheese, yogurt (especially Greek yogurt) and whey powder are convenient and cost-effective ways to “power up” with protein.
An 8-ounce glass of milk, 1-ounce of most types of cheese or an 8-ounce container of yogurt have as much protein as one egg (6 grams). As little as 10 grams of protein may stimulate muscle growth following exercise. Having 8-ounces of fat-free chocolate milk or an 8-ounce carton of low-fat yogurt can help with this muscle growth.
What about whey protein? Whey protein can help to slow muscle loss as we age. Consuming whey protein as part of a low calorie, healthy eating plan for weight management may help with the loss of more fat and/or maintain more lean muscle.
Whey protein also can help to repair and build muscle tissue after strenuous workouts. Combine a serving of whey protein powder with Greek-style yogurt and top with fresh or dried fruit.
Stir plain whey protein powder into milk used to prepare mashed potatoes or cream soups for additional protein. Or try mixing one serving of whey protein powder into cooked breakfast cereal such as oatmeal, to create an easy high protein breakfast. If you are lactose-intolerant, whey protein can still fit into your diet.
Most whey protein products contain very little lactose. Read the label carefully just to be sure.
How much protein do we need? Experts are now suggesting approximately 20-30 grams of high quality protein at each meal. Dairy products can play an important role in helping to achieve these recommended amounts. Check with your doctor or registered dietitian nutritionist before making changes to your diet and/or exercise routine.
The 2010 Dietary Guidelines recommend three servings of low-fat or fat-free milk every day. National Dairy Month (June) should not be the only time we “celebrate” dairy foods. Milk and other dairy products are healthy choices all year long.