Consume only fat-free or low-fat dairy products.
Did you ever wonder why dietitians are always talking about the importance of drinking milk? Calcium is the answer.
You need calcium to keep your bones in shape. Your bones need to last a lifetime, and it takes a lifelong commitment to keep them strong. Without a steady supply of calcium in your diet, your body will steal it from the only source it has - your bones. Over time, frequent calcium withdrawals can make bones weak and fragile. This can lead to the crippling disease called osteoporosis which literally means "porous" bones, a major public health threat for 28 million Americans.
Osteoporosis is a silent disease that can begin early in life. It progresses slowly over the years. . .often with no symptoms. Then one day, a fragile bone fractures, sometimes for no obvious reason. Just the force of a sneeze can cause a spinal fracture. With osteoporosis, all bones may become fragile. But hip, spine and wrist fractures are the most common of all.
Osteoporosis is preventable, yet one in two women is at risk of developing fractures caused by osteoporosis (and one in 5 males!).
Whether you are 6, 16, or 60, you never outgrow your need for calcium. Bones are living tissue so you need to feed them throughout your lifetime. Nearly half of all bone is formed during the teen years. During your 20s and until about age 35, you are still in the prime time bone-building years. You are not growing but your bones can still get stronger and denser. After age 45 it's "keeping what you've got" by focusing on protecting your bones.
Calcium is a key ingredient needed to build bone and maintain strong bones. Yet 9 out of 10 teenage girls and 7 out of 10 teenage boys don't meet their calcium needs. Nine out of 10 women and 7 out of 10 men, ages 20 and up, in the country, fail to meet calcium recommendations. About 75 percent of the calcium in our food supply comes from milk and foods made from milk.
- Eat 3-a-day of dairy - three servings of milk, cheese and yogurt to build stronger bones throughout your lifetime.
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You need Vitamin D Daily. Your body makes Vitamin D when sunlight reaches your skin and from drinking milk, which is fortified with Vitamin D.
- Exercise - get moving and let your feet hit the ground (weight bearing activity stimulates bone formation) - walking, jogging and dancing.
- Keep a healthy weight - eat enough calories to maintain a healthy weight.
- Avoid smoking - it is bad for your bones as well as your heart and lungs.
- Go easy on alcoholic drinks - your bones may not get all of the calcium they need. Alcohol interferes with absorption and intake of calcium.
If you are lactose intolerant, it doesn't necessary mean that you are dairy intolerant. Check with your doctor first to be sure that your symptoms are truly those of someone who has trouble digesting the sugar in milk. Some people who are lactose intolerant can still keep dairy in their diet by trying hard cheeses (Swiss, cheddar and Colby) which are naturally low in lactose; yogurt, which contains live culture to help with digestion; and smaller amounts of milk with meals.
(Source: Karen Bakies, RD, LD, American Dairy Association & Dairy Council Mid East)
Tips to Incorporate Dairy Foods PDF
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