The three-a-day dairy diet consists of a reduced-calorie meal plan that includes three servings of dairy foods each day. This diet plan offers several advantages, but you should choose your dairy foods carefully to avoid potential problems. Always consult with your health care provider prior to starting any new diet.
History
In 2003, several dairy organizations -- including the National Dairy Promotion and Research Board and the United Dairy Industry Association -- launched the "3-A-Day of Dairy for Stronger Bones" promotion. The goals of the program included educating the public about dairy products as a preferred source of dietary calcium and increasing the general population's dairy consumption. In 2004, the American Dietetic Association granted its President's Circle Nutrition Education Award to the "3-A-Day of Dairy for Stronger Bones" campaign.
Rationale
Besides being rich in bone-strengthening calcium, the three-a-day dairy diet might help with weight loss. Registered dietitian Lynda Johnson of the University of Missouri Extension explains that adults who consumed three servings of dairy products as part of a reduced-calorie diet lost significantly more weight than those who reduced calories but ate few dairy foods. Both calcium and protein in dairy might signal the body not only to metabolize and burn greater amounts of fat, but also to decrease unhealthy fat stores in your abdominal region.
Sources
Dairy products include milk and foods prepared or processed from milk that retain most of milk's calcium. Fluid milk, yogurt and most cheeses belong in the three-a-day dairy program, while high-fat, calcium-depleted dairy foods such as cream, cream cheese and butter, do not. One cup of milk, 1 cup of yogurt or two slices of hard cheese each count as a single serving of calcium-rich dairy. The U.S. Department of Agriculture also recommends cottage cheese, milk-based puddings and frozen yogurt as healthy choices for the three-a-day dairy diet.
Advantages
In addition to promoting weight loss, the three-a-day dairy diet supplies your body with calcium, vitamin D and high-quality protein. Calcium functions in muscle contraction and nerve health, and it also maintains strong teeth and bones. Vitamin D helps your body absorb dietary calcium and phosphorus. While your body is able to synthesize this vitamin in the presence of sunlight, dietary vitamin D is especially important if your exposure to sunlight is limited. Protein is a macronutrient essential for growth, repair of muscles and tissues, and manufacture of enzymes, hormones and immune-system molecules.
Disadvantages
Much of the fat in dairy foods consists of unhealthy saturated fats and cholesterol. Unless you select low-fat or fat-free dairy products, you might be adding unwanted and unhealthy calories to your diet. If you are lactose-intolerant, the lactose, or milk sugar, in dairy products can upset your digestion. Lactose-reduced or lactose-free foods might help you work around this dietary limitation.
References
- U.S. Department of Agriculture: Report to Congress
- University of Missouri Extension: Dairy Foods Have Powerful Impact on Weight Management for Children and Adults
- MyPyramid: What Foods are Included in the Milk, Yogurt, and Cheese (Milk) Group?
- University of Illinois McKinley Health Center: Vitamins and Minerals
- University of Illinois McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
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