Putting it all together with Dairy

The final component of your diet is dairy. Dairy products provide your body with essential calcium which is normally very challenging to get. Most foods usually have very little calcium. In fact, a 2000 calorie diet that is void of dairy products and no fortified calcium foods (like calcium-fortified orange juice) will usually yield you approximately 333mg of calcium. That is about 1/3 of what your body needs in a whole day. However, 1 8oz cup of milk (any type) will give you the exact same amount!

It is recommended to consume at least 3 dairy sources each day to give your body approximately 1000mg of calcium from dairy products. In addition to that, the rest of the foods you eat should give you another 300mg which would put you at 1300mg for the day. If you are consuming at least 1000mg of calcium each day, your body would be more inclined to keep the amount of bone it has in tact. However, if your calcium level drops too low for too long, your body will begin to breakdown it's own bone to make sure your blood contains enough calcium for proper body functions.

Calcium in our body has many uses in addition to building healthy bones and teeth. One of the primary uses for calcium in our body is with muscle contraction. Not having enough calcium will create the need for our body to break down the calcium storage (our bones) so that our bodies can keep moving and stay alive!

Bone depositing actually doesn't occur equally throughout our lifetime. Unfortunately, as we get older, our body is much more inclined to break down bone instead of store it. The teenage years are the most prime time to store bone. During the teenage years, if you are consuming the recommended amount of dairy sources (3-4/day) then your body will potentially store the most amount of bone during that time. As we age, the body will be more inclined to breakdown bone to keep the body functioning. However, by consuming adequate amounts of calcium, the process of bone degeneration can slow.

Also, weight training is one of the best ways to help prevent bone degeneration in addition to consuming the recommended amount of calcium. Building muscle helps to increase the demand for stronger bones in our body, so our bodies would be more inclined to build more bone tissue.

If I take a calcium supplement, is that good enough?
Many studies show that the type of calcium in a supplement is not absorbed to the same degree as through consuming it in your diet.

What if I am lactose intolerant?
Many folks suffer with this condition these days. Fortunately, most soy milks and other soy products are fortified with calcium. Try making sure you get enough calcium (3-4 servings) from calcium-fortified foods.

What are the best types of dairy sources to consume and how much?
1 8oz cup of milk
1 6oz container of yogurt (standard size)
1 oz of cheese (the size of a domino)

Dieting with Dairy
For many people who are looking to lose weight, consuming too much dairy can be something that can get in the way. Yes, we all need to try to get the recommended 3 sources of dairy each day for the calcium, however over-consuming dairy is a good way to give yourself a lot of extra calories that your body may not make good use of. So, try to get the 3 sources in and then stop. Also, try to make sure all of your dairy sources are as low-fat as possible. Skim milk is the best low-calorie milk choice and actually gives you a little more calcium than low-fat or whole milk. Try also to make sure your cheeses are low-fat. Cheese will add on calories fast if it's not low-fat.

Putting it all together
Having 3 sources of dairy works out well with your 3 main meals each day: 1 cup of milk for breakfast, yogurt for lunch, low-fat cheese with dinner and you are all set. Also, using low-fat string cheese is a good way to get a protein source and a dairy source at the same time.

When thinking of meal planning, think about all the dietary components and how to put them all together. Each meal and snack should have a primary protein source, a quality carbohydrate a fruit and/or vegetable. Then for the three main meals, have a dairy source in addition to that. By doing this, you will give your body the necessary nutrients that it needs, keep your energy levels up, reduce the incidence of heart disease and cancer and help you feel great! Also, if you do this and keep your calories in line with what your goals demand (weight loss, weight gain, or stay the same), you can reach your weight goals as well!

"Honest scales and balances are from the LORD; all the weights in the bag are of his making." Proverbs 16:11 (New International Version)