For most people, a trip down the dairy aisle at the grocery store is a must. Milk, yogurt, cheese, ice cream: These common foods fill up our carts and find their way into our diet. But you don't have to leave these foods on the shelf when you're trying to lose weight. In fact, a diet that includes high-calcium dairy foods can boost your metabolism and aid in weight loss, according to a study published in the "Journal of the American College of Nutrition." The key is making healthy choices. Consult your doctor before beginning any new weight-loss program.
The Dairy Food Group
The dairy food group in the U.S. Department of Agriculture's food guide pyramid includes all fluid milk products and foods made from milk that retain their calcium in the manufacturing process. That means cheese, yogurt, ice cream and frozen yogurt all constitute dairy foods, while cream, butter and cream cheese do not because they contain no calcium, the USDA explains.
Why You Need Dairy
You need to eat dairy each day because it's a good natural source of protein and calcium, the Weight-Control Information Network website reports. Calcium-rich dairy foods promote bone health and bone strength, while the protein in milk helps promote the growth of muscle tissue and aids in proper organ function. Most milk and many dairy products, including yogurt and some cheeses, also are fortified with vitamins D and A to increase your intake of these essential vitamins.
Dairy Intake Recommendations
The USDA's MyPyramid website recommends that people eat enough dairy foods each day to constitute 2 cups. A 1-cup serving of milk would meet half this total, while other dairy foods have different serving sizes. A 1-cup serving of yogurt also amounts to a 1-cup serving, while 1.5 ounces of natural cheese and 2 ounces of processed cheese constitutes a 1-cup serving. Desserts such as ice cream, pudding and frozen yogurt can be counted the same as milk: a 1-cup serving amounts to 1 of the 2 cups in the intake recommendations.
Good Dairy Choices
The Weight-Control Information Network explains that low-fat and no-fat dairy products provide you with the same amount of calcium and protein as their full-fat counterparts but with the benefit of less fat and fewer calories. Because of this, low-fat dairy products are your best bet if you are trying to lose weight or maintain a healthy weight. In fact, the site recommends following an eating plan that incorporates plenty of fresh fruits and vegetables and low-fat dairy products as well as lean meats and proteins. When shopping in the diary aisle, look for skim or low-fat milk instead of whole milk or 2-percent, and choose low-fat yogurts and cheeses instead of the full-fat varieties. And remember that foods such as cream cheese and butter are not considered dairy foods and should be counted in your daily discretionary calories.
References
- "Journal of the American College of Nutrition"; The Role of Dairy Foods in Weight Management; Michael B. Zemel; 2005
- U.S. Department of Agriculture: MyPyramid: Inside the Pyramid: Milk
- Weight-Control Information Network: Weight-Loss and Nutrition Myths
- Weight-Control Information Network: Weight Loss for Life
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