Dairy & Diet

The 2005 Dietary Guidelines for Americans recommends three servings of dairy products per day for children and adults. In addition to milk, dairy products include yogurt, butter, cheese, cream, dried milk and the milk protein whey. The World Health Organization recommends not feeding dairy products to infants under six months of age to prevent iron deficiency, ensure proper nutrient balance and reduce gastrointestinal infections.

Source of Nutrients

Dairy products provide necessary nutrients for growth and development as well as many biochemical reactions needed for health. Milk products provide protein, calcium, riboflavin and phosphorous. In addition to needed nutrients, dairy products contain fat and cholesterol. Choose low-fat versions to limit calorie intake as well as reduce fat and cholesterol intake.

Preventing Bone Loss

Milk is fortified with vitamin D, a nutrient necessary for absorption and metabolism of calcium. Insufficient calcium intake leads to bone thinning, osteoporosis and increased risk of bone fractures. The National Institute of Health, Office of Dietary Supplements, recommends 1,000 to 1,200 milligrams of calcium per day to prevent osteoporosis.

Healthy Weight

A study reported in the International Journal of Obesity determined increased calcium in the diet had no effect on energy expenditure, fat oxidation, increased physical activity or thyroid hormone concentration. This research follows up on a study by Zemel and associates to determine the mechanism of action associated with dairy products and weight loss. Zemel's research showed dairy product consumption at a higher calcium intake of 1,200-1,300 milligrams per day produced a greater weight and fat loss than a low-calcium diet of 400-500 milligrams per day.

Lactose Intolerance

Lactose intolerance results in cramping, abdominal gas, bloating and possibly diarrhea each time dairy products are consumed, though fermented foods and aged cheeses with lower lactose levels may be tolerated. Lack of the enzyme lactase in the small intestine causes an inability to break down the milk sugar lactose into the simple sugars glucose and galactose. According to National Digestive Diseases Information Clearinghouse, lactose intolerance may result from a genetic inability to produce enough lactase, or may result from reduced production of lactase associated with aging or from damage caused by inflammatory bowel disease or Crohn's disease.

Fermented Milk Benefits

Yogurt and kefir have a lower pH level and this acidity improves iron absorption when taken with meals to prevent anemia. Yogurt contains probiotics with live cultures to restore balance to the bacteria in the intestinal tract necessary for digestion. The fermentation process also breaks down some of the lactose to glucose and galactose.