Dairy Milk, Cheese, Yogurt

Milk, Cheese, Yogurt Variety of choices 9 Essential Nutrients Whole or fat free White or flavored milk, cheese, yogurt 9 Essential Nutrients Reduce risk of disease When talking about dairy we’ll focus on the nutrient dense foods – Milk, Cheese, Yogurt. Other dairy products or foods rich in dairy products include butter, ice cream, soft cheeses, puddings, cream based soups. For many years, milk has been hailed as nature's most perfect food. In addition to tasting great, dairy is incredibly nutritious. Whether it’s whole or fat-free, white or chocolate, milk, cheese, yogurt – dairy is a naturally nutrient-rich food that provides 9 essential nutrients – including calcium, potassium, Vitamins A & D.  A diet that includes three servings of dairy may help reduce the risk of osteoporosis, high blood pressure and colon cancer.

Nutrition Nutrition

Food First “…the preferred source of calcium is through calcium-rich foods such as dairy products.” --NIH Consensus Statement on Optimal Calcium Intakes, 1994 “…use of dairy products may constitute the difference between getting enough calcium in one’s diet or not.” --Healthy People 2010, Focus Area 19-11, p.19-35 “…the inclusion of low-fat dairy products in the diet is the most desirable way to meet calcium goals.” --American Dietetics Association & Dietitians of Canada, JADA 99:738, 1999 National health and nutrition organizations agree that the best way to get enough calcium is through foods naturally containing calcium. Milk and other dairy foods are the richest source of calcium (good or excellent source). Other sources of calcium include broccoli, legumes, some green leafy vegetables and calcium-fortified orange juice; but are not as bio-available as dairy. For example, you would need to eat almost 7 cups of broccoli to equal the calcium in 3 servings of milk. We’ll look at some of the reasons why food is recommended as the first choice of nutrients.

Dairy is a nutrient rich package Dairy is a nutrient rich package. Calcium is often the first nutrient that comes to mind with dairy, but milk, yogurt, cheese has 9 essential nutrients. Lets look at a couple of these nutrients.

Calcium Bones and teeth formation Muscle contractions Blood clotting Cell membrane maintenance Nerve transmission 1st calcium – perhaps the most recognized nutrient. Most common function of calcium in the body is building and repairing bones and teeth. Calcium also serves in muscle contraction, blood clotting, cell membranes, and nerve transmission

Potassium Regulate fluids and mineral balance Needed for muscle contractions Transmit nerve impulses Helps regulate blood pressure "diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke," Next – Potassium What is Potassium’s Function? Potassium is a mineral that helps regulate fluids and mineral balance and is needed for muscle contractions and transmission of nerve impulses1. It also helps regulate blood pressure; an important role considering one in five Americans is living with hypertension1,2. Potassium plays such an important role in blood pressure regulation and stroke prevention that the Food and Drug Administration has approved the use of the health claim "diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke," for foods that are naturally low in sodium, fat, and cholesterol, and provide at least 350 mg of potassium per serving, such as fat free and lowfat milk and some yogurts. Sources: http://www.americanheart.org/presenter.jhtml?identifier=2139) 2. American Heart Association Web site, High Blood Pressure Statistics. Accessed May 12, 2004. 1. Insel P, Turner RE, Ross D, eds. Nutrition, 2002 Update. Jones and Bartlett Publishers. Boston. 2002. 3 Institute of Medicine, Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academy Press. Washington, DC. 2004. 4 Cotton PA, Subar AF, Friday JE, Cook A. Dietary sources of nutrients among US adults, 1994 to 1996. J Am Diet Assoc. 2004 Jun;104(6):921-30. 5 U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 16-1. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp (Milk, lowfat, fluid, 1% milkfat, with added vitamin A NDB No: 01082, Yogurt, fruit, low fat, 11 grams protein per 8 ounce NDB No: 01122, Nuts, almonds NDB No: 1206, Oranges, raw, all commercial varieties NDB No: 09200, Sauce, pasta, spaghetti/marinara, ready-to-serve NDB No: 06931, Bananas, raw NDB No: 09040, Cheese, cottage, lowfat, 2% milkfat NDB No 01015) 6 Dannon Web site http://www.dannon.com/dn/dnstore/cgi-bin/ProdSubEV_Cat_240859_SubCat_262093_NavRoot_200.htm. Accessed July 15, 2004. 7 Yoplait Nouriche Web site http://yoplait.com/products_nouriche.aspx. Accessed July 15, 2004

Potassium Until recently no official recommendation for potassium intake existed, although many health professionals recommended 2 grams a day. But in February of 2004, after an extensive review of scientific literature, the Institute of Medicine set the Adequate Intake of potassium for adults at 4.7 grams a day - more than double previous estimates. However, more than 90% of American children and adults are not meeting these recommendations.

Potassium What are the Effects of Potassium Deficiency? Potassium deficiency can result in high blood pressure, stroke, congestive heart failure, cardiac arrhythmias, weakness, depression and glucose intolerance, as well as increased risk of kidney stones, and increased bone turnover3. What Foods Provide Potassium? Milk provides most of the potassium in the American Diet4. An 8 oz serving of milk provides about 350-400 mg of potassium. Three to four servings of milk a day provides 1050-1600 mg of potassium, up to a third of the potassium recommendation5.

Vitamin D Strong bones Emerging science is identifying a much broader and deeper impact of vitamin D in the body. Formally it has been most often associated with strong bones. Science is now associating it with the prevention of cancer The lack of which caused rickets.

Milk’s Nutrient Package 8oz Serving Excellent Source 30 25 24 Good Source 20 16 13 11 10 10 Milk is a good or excellent source of nine essential nutrients including calcium, vitamin D, phosphorus, riboflavin, vitamins A and B12, niacin, potassium and protein. Cheese and yogurt also provide a similar package of nutrients. In fact, many yogurt manufacturers now are choosing to fortify with vitamin D. Excellent food source provides 20% or more of the nutrient in a single serving Good food source provides between 10% to 20% of the nutrient in a single serving

Milk vs. Fortified Products %DV Some calcium-fortified foods on the market have the same amount of calcium as milk. This slide demonstrates that for calcium these foods may be similar, but fortified non-dairy foods are not nutritionally equivalent to dairy. There is no substitute for the natural nutrient package found in milk. Virtually no other beverage provides more nutrients per calorie. It should be noted that soy beverages have no standards and the amount of calcium or other nutrients added is left up to the manufacturer. Fortification can vary from 80mg-500 mg per serving. This chart uses the example of a soy beverage fortified only with calcium, but some soy beverages are variously fortified with other nutrients as well. Both soy beverages and cow’s milk can fit in the diet but should not be substituted for each other as they are nutritionally different. The amount of calcium absorbed from soy beverages was, on average, 25% less than that absorbed from cow’s milk (Heaney, Am J Clin Nutr, 2000). Not only does milk have greater bioavailability of calcium, it also has more protein and more phosphorus than soy beverages. If needed, mention %DV as follows: Calcium milk – 30 OJ – 30 soy bev – 30 Vitamin D milk – 25 OJ – 0 soy bev – 0 Riboflavin milk – 24 OJ – 2.6 soy bev – 13 Phosphorus milk – 20 OJ – 4 soy bev – 10 Protein milk – 16 OJ – 3 soy bev -- 12 Vitamin B-12 milk – 13 OJ – 0 soy bev – 0 Potassium milk – 11 OJ – 13.5 soy bev – 17 Niacin milk – 10 OJ – 2.5 soy bev – 2 Vitamin A milk – 14 OJ – 3.9 soy bev -- 2

Calcium Bioavailability Food Calcium Content Fractional Absorption Servings to Equal Milk Milk 300 mg 32.1% 1.0 Broccoli 35 mg 61.3% 4.5 Cheddar Cheese 303 mg Kale 61 mg 49.3 % 3.2 Pinto Beans 44.7mg 26.7 % 8.1 Spinach 115 mg 5.1% 16.3 Yogurt Calcium bioavailability is the amount of calcium available for use by the body. It is based on the amount of total calcium in the food as well as the presence of other elements that either enhance or inhibit its absorption. The elements that inhibit include phytic and oxalic acids which can be present in many plant foods. The information in this slide is work that Dr. Connie Weaver and colleagues did using calcium absorption data, and the amount of calcium contained in a typical food serving. They translated this data into the number of servings an individual would need to consume to equal the amount of calcium absorbed from 1 cup of milk. The serving size for the beans and vegetables is ½ cup.   Source: Weaver CM, Proulx WR, and Heaney R, Am J Clin Nutr, 1999

Total Nutrient Package Percent Contributed to U.S. food supply (1999) Not only do Milk, Cheese and Yogurt Group foods supply the calcium and vitamin D we need for healthy bones, but they also contribute a whole package of other nutrients necessary for children’s growth and development. According to USDA national food consumption surveys, milk, cheese and yogurt provide 72% of the calcium, 32% of the phosphorus, 26% of the riboflavin, 22% of the vitamin B-12, 19% of the protein, 20% of potassium, 15% of the vitamin A, in addition to appreciable amounts of vitamin D and niacin equivalents available in the U.S. food supply. (Source: USDA Food Supply Database. Nutrient Content of the U.S. Food Supply, 1999. http://147.208.9.134/) In addition, fortified milk is one of the major dietary sources of vitamin D in the US. 98% of milk produced in the US is voluntarily fortified to the level of 400 IU/quart. (Handbook of Dairy Foods and Nutrition, p.269)

Great taste, same nutrient package Flavored milk is nutritionally equivalent to regular milk

Flavored Milk Study April 2008 release 7,557 US children Ages 2-18 Higher Vit A, Calcium Phosphorus, Magnesium, Potassium BMI comparable or lower than non-milk drinkers Chocolate milk is the most frequent consumed flavored milk. Flavored milk not only tastes great, but it also adds a nutritional boost to kids' diets, according to a new study released April 2008 in the Journal of the American Dietetic Association. Kids and teens who drank flavored milk consumed more nutrients, without consuming greater amounts of added sugar, and had lower or comparable BMIs (body mass index – a measure of body fatness) compared to kids who didn’t drink milk, according to the study.   Researchers compared nutrient intakes and BMIs among 7,557 U.S. children and adolescents ages 2-18 years drinking flavored milk (with or without white milk), exclusively plain milk and no milk. Results showed milk drinkers (flavored and white milk) had significantly higher intakes of vitamin A, calcium, phosphorus, magnesium and potassium than non-milk drinkers. In addition, BMI measures of milk drinkers were comparable to or lower than measures of non-milk drinkers. Intake of added sugars did not differ between flavored milk drinkers and non-milk drinkers. Among females 12-18 years of age, average calcium intakes by flavored milk drinkers and exclusively plain milk drinkers were nearly double the calcium intakes of non-milk drinkers. Experts recommend at least three servings of lowfat or fat free milk or milk products for kids and teens and two servings for kids younger than age nine. According to the 2005 Dietary Guidelines for Americans, small amounts of sugars added to nutrient-rich foods, such as lowfat and fat free milk products, may increase a person’s intake of such foods by enhancing the taste of these products, thus improving nutrient intake without contributing excessive calories. Source: Murphy MM, Douglass JS, Johnson RK, Spence LA. Drinking flavored or plain milk is positively associated with nutrient intake and is not associated with adverse effects on weight status in U.S. children and adolescents. Journal of the American Dietetic Association. In Press.

Milk in School Lunch: An Economical Source of Nutrients Highest amount of calcium and protein per 100 calories Highest amount of calcium per penny Shanklin CW and Wies, JADA, Nov 2001 Another study examined the nutrient contributions per 100 kcal and per penny for the 5 meal components in school lunch menus planned using the Nutrient Standard Menu Planning (NuMenus) guidelines. “Milk was an economical source of calcium in both planned and served menus”, proving the highest amount of calcium per penny compared to other meal components – and providing the highest amount of calcium and protein per 100 calories. (Source: Shanklin CW and Wies, J Amer Diet Assoc, 101(11):1358, 2001)