Did you know that milk products play a key role in health and well being? It’s true! The connection to bone health is pretty well-known, but in actuality, the health benefits of milk products go beyond bone health. Three servings of milk or dairy every day can also help reduce the risk for high blood pressure, heart disease and diabetes.

Milk products, whether flavored or not, have an unparalleled nutrient package. Nine essential nutrients including high-quality protein, calcium, potassium and vitamin D, are in every glass. And at just about 25 cents per cup, it offers a nutritional bargain at an affordable price that you can’t pass up.

Fast Fact: Most Americans fall below the Dietary Guidelines recommendations for dairy foods. We need three servings of milk products, but most people get less than two.

It’s also a known fact that many Americans are missing out on "certain nutrients of concern": calcium, potassium, vitamin D and fiber—this negatively impacts health. Milk is an ideal beverage to help bridge that nutrient gap in a tasty and affordable way. So, as mom said, "drink your milk." You’ll be glad you did!

Know Your Milk

Whole Milk (3.25% fat)

Contains 150 calories and 8 grams (g) of fat per serving (8 fluid oz). Although not required, whole milk may be fortified with vitamin D at a level of 400 International Units (IU) per 1 quart If vitamin D is added, the label must state this fact.

Reduced-Fat Milk (2% fat)

Contains 120 calories and 5 grams (g) of fat per serving (8 fluid oz). Vitamins A and D are removed with the milk fat. For this reason, these vitamins must be added to 2% reduced-fat milk so that it contains at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The addition of these vitamins must be stated on the label.

Low-fat Milk (1% fat)

Contains 100 calories and 2.5 grams (g) of fat per serving (8 fluid oz). Vitamins A and D must be added to a level of at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The label must indicate the addition of these vitamins.

Fat-Free Milk (also called Skim or Non-fat Milk) (0% fat)

Contains 80 calories and 0 grams (g) of fat per serving (8 fluid oz). Vitamins A and D must be added to a level of at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The label must indicate the addition of these vitamins.

Chocolate Milk (fat-free, 1% low-fat, 2% reduced-fat, whole milk)

Is milk to which chocolate or cocoa and a sweetener have been added. This milk is just as nutritious as its unflavored counterpart. Compared to plain milk, chocolate milk contains about 35 more calories per serving (8 fluid oz).

Lactose-free Milk (fat-free, 1% low-fat, 2% reduced-fat, whole)

Is real dairy milk where the natural milk sugar (lactose) has been broken down, allowing for easier digestion for people managing with lactose intolerance. It has the same stellar nutrient profile as lactose-containing milk.

Organic Milk (fat-free, 1% low-fat, 2% reduced-fat, whole)

Is nutritionally the same as conventional milk. The term organic simply refers to on-farm practices. Those using the “USDA Organic” seal must ensure that the milk comes from dairy farms meeting specific criteria for that certification process. All milk produced in the United States, whether organic or conventional, must adhere to the same strict federal standards for quality, purity and sanitation.

Evaporated Milk (6.5% fat)

Is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with vitamin D to a level of 25 IU per 1 fluid ounce, canned and heat sterilized. The addition of vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of vitamin A.

Evaporated Fat-Free Milk (0.5% fat or less)

Is a concentrated, fortified (vitamins A and D) fat-free (skim or non-fat) milk that is canned and sterilized.

Sweetened Condensed Milk (8% fat or less)

Is a canned milk concentrate of whole milk to which sugar has been added. The sweetener used (usually sucrose) prevents spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milk fat.

The dairy case has many options to fit different lifestyles and personal preferences!

You’ve heard that yoga is great for stress management, right? Well, what about yogurt? Yes, that’s right, yogurt. A recent European study done in mice showed that the probiotics (good bacteria) in yogurt that are useful in aiding digestion, also helped alter the brain chemistry, lower certain stress hormones.

While assumptions about stress reduction for humans can’t be made based on animal studies (scientists haven’t quite made that connection just yet), it can be said that the actual positive probiotic effect of yogurt digestion in humans may make life a little less stressful for some people.

We also know that yogurt contains many essential nutrients such as calcium, protein and potassium—important for maintaining strong bones and healthy bodies. Being in good health can relieve stress as well.

So, whether for bone health or maintaining a strong, healthy body, why not add yogurt to your daily routine? Who knows, it might just reduce your stress, too!

A Delicious Way to Add ‘Culture’ to Your Life!

Walk down the dairy aisle of any grocery store today and you’re bound to see the yogurt section exploding with new varieties and flavors! That’s great news because as a consumer, you want choices and you want to feel good about what you eat. Yogurt fits that bill—it’s a nutrient-packed dairy food, offering many health benefits!

Yogurt is actually a "cultured" dairy product, meaning that a mixture of milk and cream has been fermented by a culture of “good” bacteria (probiotics), to break down the natural lactose (or milk sugar), creating a creamy texture. Flavorings and sweeteners can be added, and the fermentation time and temperature can vary, allowing for a wide variety of yogurt options for consumers—including those managing with lactose intolerance. The probiotic benefits of yogurt have been associated with supporting both healthy digestion and immune function. Be sure to look for the words "live and active cultures" on product labels.

A hallmark health benefit of yogurt and other dairy products would have to be bone health. Yogurt offers protein and bone-building nutrients such as calcium and phosphorus; however, check labels for vitamin D, also necessary for bone health, because even though all milks are fortified with it, not all yogurts are.

That said, it’s worth noting that dairy foods, including yogurt, are good for more than just strong bones. Federal dietary guidelines recommend three servings of low-fat or fat-free dairy every day to help lower the risk of high blood pressure, heart disease and diabetes.*

So feel confident – and cultured – when looking at all the delicious yogurt options available, knowing they’re not only good-tasting, but good for you, too!

*U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition. December 2015 Available at http://health.gov/dietaryguidelines/2015/guidelines/.

Be sure to try some of these dairy delicious recipes made with yogurt:

• Berry Banana Smoothie
• Chocolate Frosting
• Cold Noodles with Chobani Sesame Sauce
• 3-Layer Mexican Dip
• Vanilla Cupcakes
• Peanut Butter Smoothie
• Pear and Whipped Chobani Gorgonzaola Crostini
• Mozarella Ricotta Flatbread
• Deconstructed Lamb Gyro
• Mac 'n' Cheese
• Strawberry Cheesecake Bars
• Chobani Parfait
• CHOatmeal
• Chobani Salmon Salad
• Grilled Asparagus with Chobani Hollandaise

Did you know that cheese can help you meet general daily nutrition recommendations and help close the gap on a nutrient that many people are missing in their diets? It’s true! Most cheeses are a good or excellent source of calcium – a “nutrient of concern” for most Americans. Adding reduced-fat cheese to meals will not only increase the amount of calcium but other essential nutrients as well, such as phosphorus, vitamin A and high-quality protein!

It’s important to note that cheese can fit into most eating plans, and with over 300 varieties to choose from, there is surely something to satisfy everyone’s taste! Even those who manage with lactose intolerance can enjoy the benefits of dairy in the form of cheese, by choosing natural, harder cheeses like Cheddar, Colby, Swiss and Monterey Jack.

There’s no doubt, the flavor of your favorite meals, along with your health, can be enhanced with the addition of low-fat or reduced fat cheese. So, go ahead – enjoy!

Check out these fascinating facts about cheese:

• It takes 10 pounds of milk to make 1 pound of cheese
• Cheese is the No. 2 source of dietary calcium for Americans
• Natural cheese is made from just four basic ingredients: milk, salt, starter culture ("good bacteria") and an enzyme called rennet
• Cheese can help children eat more fruits, vegetables and whole grains

Click here to learn more about cheese and healthy eating.

To learn more about cow’s milk cheeses, find cheese types from A to Z and learn what your cheese personality is, visit ilovecheese.com.