Dairy foods are one of the food groups recommended by the Dietary Guidelines for Americans. They provide important vitamins and minerals, and milk is fortified with vitamin D and A to help people meet their nutritional needs. Consumption of dairy is encouraged to help prevent bone loss, help maintain weight, and play a role in blood pressure maintenance.
Bone Health
The Dietary Guidelines for Americans shows that milk provides calcium, vitamin A and vitamin D, which work together to help build and maintain bone density. It states that children who drink milk often had healthier diets and improved nutrient intakes. The National Dairy Council shows that milk can help reduce the risk of developing osteoporosis, or brittle bones, later in life. One cup of milk provides 30 percent of your daily needs of calcium, 10 percent of your vitamin A, and 25 percent of your vitamin D needs for the day. One slice of Kraft Singles Cheddar Cheese provides 20 percent of your calcium needs and 6 percent of your vitamin A.
Protein
Adequate protein is important to maintain your muscles, balance fluids, and build and maintain tissues. The National Dairy Council shows that it is important to have a balance between protein and calcium intake, because a high protein diet can cause calcium loss. The website adds that a diet that provides adequate calcium intake offsets the potential calcium loss. One cup of whole milk provides 7.69 g protein, and one cup of low-fat milk contains 8.05 g protein, according to the U.S. Dept. of Agriculture National Nutrient Database for Standard Reference.One one-ounce slice of Tillamook cheddar cheese provides 7 g protein, and one 8-ounce cup of milk provides 8 g protein, making it a good source of protein.
Fat
The Weight-Control Information Network shows that it is a myth that dairy foods are fatty and unhealthy. However, it recommends consuming low-fat and reduced-fat dairy products to get the benefits while still limiting your fat intake. The Dietary Guidelines for Americans also recommends low-fat milk, and reduced-fat cheese as good choices to meet your dairy needs without overdoing the fat content. One cup of fat-free milk provides 0.2 g fat, but one cup of whole milk has 7.93 g fat. Reduced-fat Tillamook cheddar cheese saves 3 g of fat per one-ounce slice, providing 6 g fat and 4 g saturated fat. The reduced fat dairy foods provide the pleasure without excessive fat.
Sodium
While the sodium content in milk is relatively low, the sodium content of cheese can be significant and vary among products. Kraft Singles American Cheese slices provide 250 mg sodium per slice. One ounce of Tillamook reduced-fat cheddar cheese provides 170 mg sodium. One cup of whole milk provides 105 mg sodium; low-fat milk provides 115 mg. The Dietary Guidelines for Americans recommends restricting sodium to no more than 2,300 mg sodium, so one slice of cheese could be equal to one-tenth of your total sodium intake.
Sugar
Milk products can also have added sugars, and these added sugars should be monitored. Whole and low-fat milk contain 12 g carbohydrates, most of which come from lactose sugar. The Dietary Guidelines for Americans recommends limiting added sugar intake to 8 teaspoons per day. Some dairy foods, such as flavored milk, can be very high in sugar. The National Dairy Council reports that although the exact amount of sugar in flavored milk varies, the typical flavored milk provides 4 teaspoons of added sugar per eight-ounce serving, or about 25 g sugar. The National Dairy Council shows that flavored milk provides the same nutrient value that unflavored milk does, and children are more inclined to drink the sweeter milk. In order to control sugar, you should limit your intake of flavored milk or dilute it slightly with unflavored, fat-free milk.
References
- National Dairy Council: Nutrition and Product Information: Dairy Foods and Bone Health The Connection...: Table "Nutrient Comparison of Cow's Milk..."
- National Dairy Council: Child Nutrition Tools and Resources: Flavored Milk in Perspective
- Dietary Guidelines for Americans: Ch. 2 Adequate Nutrients Within Calorie Needs
- Weight-control Information Network: Weight-loss and Nutrition Myths - How much do you really know?: Food Myths: "Myth: Dairy products..."
- Tillamook: Our Products: Reduced Fat Medium Cheddar
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