HEALTH & DIET CENTERS

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Healthy Dairy Diet

Pictured Recipe: Chicken Cassoulet

Ninety-nine percent of the calcium in your body is stored in your bones and teeth, keeping them strong; the other 1 percent circulates (via your blood) through the body and participates in important functions, including muscle contractions, blood clotting and hormone secretion. These reactions are necessary for life, so if your diet is low in calcium, your body draws the mineral from “banked” stores in your bones, to keep blood calcium levels normal. Over time, all this borrowing makes bones brittle.

Indeed, lots of Americans aren’t getting enough calcium. Research suggests that many women consume less than half of the daily 1,000 to 1,300 mg of calcium recommended to build and maintain healthy bones. Dairy foods are the best sources of calcium. A cup of milk or yogurt supplies about 300 mg of calcium—so eating three (or four) servings of dairy will provide a woman with the recommended daily intake. Some green leafy vegetables, such as kale, are also good sources. Calcium-fortified juices and soymilks supply significant amounts of the mineral too. If you don’t get enough calcium from foods, you may need to take a calcium supplement. Explore our calcium-rich recipes and menus.

The Dietary Guidelines for Americans recommend children and adults enjoy three glasses of low-fat milk each day. Additionally, the U.S. Surgeon General recommends consuming three daily servings of low-fat or nonfat dairy foods, and the National Medical Association and American Academy of Pediatrics recommend consuming three to four daily servings of low-fat or nonfat dairy foods.

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