Mypyramid.gov from the United States Department of Agriculture recommends that individuals include dairy products in their daily diets. Dairy products provide nutrients such as calcium, protein, and potassium. Their health benefits include strengthening bones and regulating blood pressure. Dairy product foods may be more helpful than straight calcium supplements if you are trying to lose weight.
Milk
Cow's milk is popular in the United States for benefiting bones because of its calcium and vitamin D, but it may also help in weight loss. The National Dairy Council summarizes numerous research studies investigating the effects of milk on weight control. It appears that cow's milk may have more of an effect on weight loss compared to calcium supplements or nondairy soy milk. A Mypyramid.gov serving of milk is a cup. Each serving of fat free milk has about 90 calories, and 30 percent of the daily value for calcium. It is important to remember that a healthy diet is an important factor in weight loss, and that drinking milk is not enough, on its own, to make you lose weight.
Cheese
Certain cheeses can be helpful for losing weight. Low-fat cottage cheese is high in protein, low in calories and filling. It is versatile, and you can serve it with a salad or meat for a low-calorie main course, or with fruit for a light dessert. Fat-free ricotta cheese is another dairy product that can help you lose weight if you substitute it in recipes for higher fat options. You can use it instead of full-fat ricotta and mozzarella in lasagna, or instead of cream cheese in cheesecake. Other reduced-fat cheeses can help you satisfy your cheese cravings; for example, you can use an ounce of low-fat mozzarella as an 80-calorie topping for your salad.
Yogurt
Yogurt has plenty of health benefits, including being good for weight loss. It can have live bacterial cultures such as Lactobacillus or Streptoccocus, and these probiotics are good for the immune and digestive systems. Yogurt is good for weight loss because it is low in calories but high in water and protein, making it filling. The exact number of calories in yogurt varies depending on its exact recipe, but fat-free, no-sugar-added yogurt has approximately 145 calories per cup. In addition to its nutritional benefits for weight loss, yogurt can indirectly help you lose weight because it is so convenient. For example, if you are hungry and need to exercise, but are running short on time, you can carry yogurt with you for a quick snack before your workout instead of skipping your workout to go eat fast food.
References
- National Dairy Council: Research Summary: Dairy and Healthy Weight
- Food and Diet: Calories: Dairy
- Mypyramid.gov: Inside the Pyramid: How Much Food From the Milk Group is Needed Daily?
- Mypyramid.gov: Inside the Pyramid: Milk: Health Benefits and Nutrients
- Mypyramid.gov: Inside the Pyramid: What Foods are Included in the Milk, Yogurt, and Cheese (Milk) Group?
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