Drink up the Dairy 

 So why is a dairy vital for a balanced diet? Dairy is rich in calcium and potassium, and often fortified with vitamins D and A. Calcium consumption promotes strong bones and teeth, reducing the risk of osteoporosis and dental issues. Additionally, dairy products provide high-quality proteins necessary for muscle growth and repair. The probiotics found in some dairy items, such as yogurt, promote a healthy gut microbiome, aiding digestion and boosting immune function. Furthermore, research suggests that dairy consumption may help lower blood pressure and reduce the risk of cardiovascular disease. Incorporating dairy into one's diet in moderation can contribute significantly to overall well-being and longevity.

Ways to Incorporate Dairy into Your Diet 

·   Prepare oatmeal, soups, and other dishes with milk or fortified soy beverage instead of water 

·   Make your own veggie dips and salad dressings with plain or Greek yogurt 

·   Add low-fat or fat-free milk instead of creamer to your coffee or tea (remember, dairy has saturated fats and these are fats we want to try and limit, so purchasing low-fat or fat-free dairy produce helps to reduce the intake of that)  

·   Use plain yogurt instead of sour cream to top soups and tacos 

·   Add reduced-fat cheeses to sandwiches and snacks 

·       Make a healthy shake with frozen fruit and low-fat yogurt

While many people can enjoy dairy foods without a problem, lactose intolerance and milk allergies are a concern for some people. How can one get the benefits from the dairy food group if they cannot digest dairy? Many dairy milk alternatives can lack the protein and other nutrients that dairy foods have and may not contain a significant amount of calcium. Dairy alternatives such as vanilla soymilk, compared to plain soymilk, can include added sugars. The best way to choose comparable dairy alternatives is to always read the nutrition facts label. Fortified soy milk is the most comparable non-dairy product to low-fat dairy milk in terms of calcium and protein.