Chapter 7. Breaking It Down (continued)
Another source of important nutrients is milk and milk products like fat-free or low-fat yogurt and cheese. Consuming milk products is especially important to bone health during childhood and adolescence—but it is also important
Chapter 7. Breaking It Down (continued)
Another source of important nutrients is milk and milk products like fat-free or low-fat yogurt and cheese. Consuming milk products is especially important to bone health during childhood and adolescence—but it is also important at anytime in our lives. Diets rich in milk and milk products may reduce the risk of weakened bones throughout your lifetime. Adults and children should not avoid milk and milk products because of concerns that these foods lead to weight gain. Many fat-free and low-fat choices without added sugars are available and consistent with an overall healthy eating plan. Milk and milk products provide nutrients that include calcium and vitamin D6 (if this vitamin is added by the food manufacturer), vitamin A, potassium, and magnesium. Most people should aim to consume 3 cups of fat-free or low-fat milk or milk products that provide the equivalent amount of calcium each day.
If you don’t or can’t consume milk, consider ways to supplement your diet with calcium from lactose-free milk products and calcium-fortified foods and beverages. For examples, see appendix B-4.
Look for the % DV for calcium on the Nutrition Facts label so you know how much 1 serving contributes to the total amount of daily calcium you need. Remember, a food or beverage with 20% DV or more contributes a lot of calcium to your daily total, while one with 5% DV or less contributes a little.
Health experts provide advice about calcium in milligrams (mg), but the Nutrition Facts label lists only a % DV for calcium. Most adults should get approximately 1,000 mg or 100% DV daily. However, adolescents and teenagers should consume 1,300 mg (130% DV), and post-menopausal women need 1,200 mg (120% DV).
Look at "My Healthy Eating Plan." How much milk or milk products do you need each day? How does this number sound to you? Do