How Much Dairy Food You Need For Your Better Health You Must Know?

Milk and Yogurt 

Do you hate drinking milk in your adult age? You may be but it is the main food item since your childhood. Milk, yogurt, butter etc dairy foods are the integral part of our diet. Fat free or low fat dairy food items have positive impact on your overall health.

There are 5 food groups recommended by the ADG (Australian dietary guidelines) we eat everyday.

These 5 food groups are:-

1. Vegetables and legumes/beans.
2. Fruits.
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties.
4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
5. Milk, yogurt cheese and/or alternatives, mostly reduced fat.

Dairy foods like milk is rich in calcium which is crucial for our bone health. Yogurt, cheese and other dairy products have numerous health benefits like prevention of heart disease and high blood pressure.

BENEFITS OF EATING DAIRY PRODUCTS

Researches indicates that during childhood, intake of milk and dairy products was associated with reduced risk of obesity.

Dairy products are full of nutritions and contains calcium, potassium, phosphorous, magnesium, protein, vitamins etc. All these nutrients are important for your health and developing a healthy immune system.

Consumption of dairy products is linked to improved bone health and may reduce the risk of osteoporosis.

Dairy products are rich in potassium. Potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.

Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Low fat or fat free dairy products provide almost no fat to your body.

Intake of milk and dairy products was associated with a neutral or reduced risk of type 2 diabetes and a reduced risk of cardiovascular disease.

Dairy products helps in weight loss. Dairy products contains protein and it is a good source of essential amino acids for muscle protein synthesis and thus helps to maintain the metabolically active muscle mass during weight loss.

Studies and evidences suggests that a high intake of milk and dairy products regularly (200 to 300 ml per day), does not increase the risk of cardiovascular disease.

Latest studies also indicates that consumption of milk and dairy products probably protects against colorectal cancer, bladder cancer, gastric cancer, and breast cancer.

DAIRY FOOD RECOMMENDATION

ADG recommends higher intakes of dairy products for every age group. Following is the recommended dairy food intake:-

dairy food recommendation | source legendairy

WHY ARE YOU NOT HAVING ENOUGH ?

Most of the people are away from the health benefits of dairy food items because they don't include it in their diet. People think that cheese or other dairy products increase their weight. But actually consumption of three to four daily serves of dairy foods, such as milk, yogurt and cheese, as part of a balanced diet is not linked to weight gain.

If you include 3 to 4 daily serves of dairy foods in your balanced diet. It will help in weight loss and waistline.

Avoid eating junk foods like pizza, burger, fried potatoes, cakes, alcohol, biscuits, ice creams etc and replace them with milk, yogurt and cheese to get a healthy body.

INCREASE YOUR DAIRY FOOD INTAKE

Dairy foods are good and easily available near you. Cow's milk considered to be healthiest. Drink a glass of milk daily to get a good health.

Following are the way you can increase your dairy food intake daily easily:- 

• Have a bowl of fruit and yogurt for breakfast or after a workout. 
• Include cheese in a salad or sandwich. 
• Dollop natural yogurt on a jacket potato. 
• Blend together some fruit, yogurt and milk. 
• Grate or shave Parmesan or mozzarella cheese on pasta dishes. 
• Have a warm glass of milk in the evening.