ThaiDairy Foods - More Than Just Milk
Dairy products make up a significant part of the food and nutritional spectrum. However, to many people, the word dairy conjures up just one image - milk. While it is true that milk is one of the most important dairy foods, it is hardly the only one worth noting.
Why Dairy?
Dairy foods are incredibly rich in important nutrients and vitamins, such as potassium, riboflavin, and protein, as well as vitamins A, D, and B12. They are also the main source of calcium in our diets, supplying 75-80% of our calcium intake. What does this mean about their benefits?
Studies have found a long list of benefits associated with the nutrients in things like cheese, yogurt, and milk, including better bone density, improved dental health, lower blood pressure, more effective weight management, and even reduced risk of breast and colon cancers.
People often underestimate the amount of dairy foods they ought to eat each day. Scientists estimate that the typical adult needs the equivalent of approximately 3 cups of dairy products every day just to get the recommended daily dose of calcium, not to mention other important nutrients. For comparison in terms of calcium, three cups of milk is roughly the same as 3 cups yogurt, 5 ounces of cheddar cheese, or 6 ounces of processed cheese.
Adding Dairy to Your Diet
Milk is one of the easiest things to incorporate into your diet. Not only is it easy to drink with cereal, but it is also used in a variety of recipes, such as soups, smoothies, and baked goods. However, like most dairy products, choosing the correct type of milk is important. Many varieties of milk are high in both calories and fat; avoid these if possible, and choose 1% or skim milk instead.
Cheese is another very common dairy product, used in everything from pizza to salads to sandwiches. Fortunately, like milk, cheese is also a great source of essentially nutrients and has also been linked to dental health benefits. On the other hand, cheese enthusiasts should watch out for high amounts of cholesterol and fat and choose low-fat varieties whenever possible. Cooks take note, however - low-fat cheeses react differently to heat than do traditional ones.
The third and final dairy product we will discuss is yogurt. Yogurt is a very unique product. It is produced with the help of cultures of specific types of bacteria (L. bulgaricus and S. thermophilus), which have also been linked to a strengthened immune system, improved digestive system functions, and reduced risk of cancer. When eating yogurt, keep in mind that frozen yogurt is not a good source of these helpful bacteria; pick the normal kind for maximum health benefits.
For recipe ideas, visit http://www.cdkitchen.com/
Joseph Devine
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