Dairy Facts

The Dairy Facts section includes research-based information on the following dairy-related topics. Links to additional websites, as well as consumer-education handouts, are included for additional reference.

Dairy Foods and Health

Healthy Bones
Maintaining strong, healthy bones can be accomplished by getting the recommended amount of calcium daily, being physically active and maintaining body weight in the normal weight range. Children and teens that are inactive and eat inadequate amounts of calcium have increased risk of fracture. Osteoporosis, a bone disease common in older adults marked by lower than normal bone mineral levels, can lead to fractures. Vitamin D is essential to good health because it helps with dietary absorption of calcium.

Common Barriers to Milk Consumption—Lactose Intolerance and Allergies
Some individuals have difficulty consuming milk and dairy products due to lactose intolerance or milk protein allergies. Lactose intolerance refers to the body’s inability to digest lactose, a sugar naturally found in milk. Milk protein allergy refers to the body’s response to one or more proteins in milk. This page offers suggestions on how people with these health issues can manage their diet.

Cancer Risk and Dairy-Product Consumption
The benefits of consuming adequate calcium, especially from dairy foods, are numerous and include bone health, nerve and muscle function and effectively treating mild hypertension. Current research investigating the link between dairy products, calcium and vitamin D, and cancer prevention are listed.

Dairy and Weight Maintenance
The benefit of consuming dairy foods for weight loss or maintenance is a hot topic for researchers and health-conscious individuals worldwide. To promote good health, the 2005 Dietary Guidelines suggest that adults consume three servings of dairy products each day. In addition to good health, consuming three servings of milk and dairy products daily as part of a reduced-calorie weight-loss plan may play an important role in weight management.

Dairy and Blood Pressure Control

Dietary patterns are related to overall health. Many studies have found that eating a low-fiber, high-fat diet and drinking excess alcohol increase the risk of developing disease. In contrast, eating a diet that is rich in low-fat dairy products, fruit and vegetables can promote health. Studies have shown that a diet with 3 servings of low-fat milk or milk products and high amounts of fruits and vegetables (8 – 9 servings per day) can lower blood pressure as much as some blood-pressure-lowering drugs. It is important to note that in a large clinical trial, a diet with fruits and vegetables alone (without the low-fat dairy foods) lowered blood pressure by half as much as the diet including the dairy foods.

This eating pattern was later coined the DASH (Dietary Approaches to Stop Hypertension) Eating Plan. While originally developed to study the effects of an eating pattern on the prevention and treatment of hypertension, DASH is one example of a balanced eating plan that promotes overall health. The handout DASH Study: Dietary Approaches to Stop Hypertension explains the eating plan in more detail. The website DASH Diet Eating Plan provides more specifics on how to implement the eating plan.

Dietary Requirements for Children and Adults
	Dietary Requirements This page briefly summarizes the nutrient requirements from the 2005 Dietary Guidelines and MyPyramid food guidance system. Recommendations for protein, calcium, vitamin D and potassium are listed. Recommended dietary patterns such as the DASH (Dietary Approaches to Stop Hypertension) eating plan are also described.
All About Dairy Foods
	Types of Milk Learn more about the many different types of milk, such as whole, low-fat, fat-free, organic, rBST-free, lactose-free and raw milk.
	Milk Handling Dairy products are perishable foods and must be stored in the refrigerator. Proper storage and handling of dairy foods will prolong shelf life and ensure food safety. Learn if you can freeze milk, eat cheese with mold on it or drink milk that is past the date on the carton.
	Flavored Milk Learn more about the impact of flavored milk on the health of children. Recent studies have shown that children who consume flavored milk are more likely to reach their daily recommended intake of calcium and less likely to consume low-nutrient beverages such as soda and sugary juice drinks.
	Milk as a Sports Recovery Beverage Recent studies have found milk can repair and replenish muscle tissue after exercise that lasts over one hour by replacing nutrients such as protein, carbohydrates, vitamins, minerals and water. Significant research has found that whey protein, found in milk and whey protein powder, confers additional benefits to physical performance. Whey protein contains amino acids necessary for building and maintaining strong muscles.
Shopping Tips
	Save Money by Eating in: Eating at Home Makes Good Economic Sense Eating meals at home and making smart shopping choices can help save money. With a bit of planning, it is possible to make healthy food choices on a budget, and the health benefits of consuming nutrient-rich foods that are linked to disease prevention could be a wise economic choice in the long run. Tips for making smart, money-saving purchases from all of the food groups are listed.
	Beverages Galore: How to Find the Right Balance Consumption of sweet beverages such as sodas, fruit drinks, and fruit juices has been on the rise in the past several decades, while milk has been on the decline. The decline in milk consumption is a concern because milk is typically replaced with sweetened drinks, which can lead to increased calorie intake and weight gain as well as a greatly reduced intake of important nutrients.