Feature Articles Food, Fitness, and Weight Control
Dairy foods have powerful impact on weight management for children
and adults
By Lynda Johnson, R.D., Nutrition & Health Education
Specialist,
University of Missouri Extension
Calcium has been known for its important role in bone health
and the prevention of osteoporosis. Now studies indicate
there is a growing body of evidence that shows a
relationship between calcium intake and maintaining a
healthy body weight.
The dairy-weight loss connection
A recent study in Obesity Research shows that adults on a
reduced-calorie diet who ate three to four servings of dairy
foods each day lost an average of 24 pounds, significantly
more than those who also cut calories but consumed few or no
dairy foods. The study also indicated that the three to four
servings of dairy foods help people lose more fat from the
abdominal region, when compared to those who just cut
calories or took calcium supplements. Key nutrients in dairy
foods including the calcium and protein appear to improve
the body’s ability to burn fat.
Researchers working to identify the mechanism by which
calcium impacts body weight revealed that, as dietary
calcium intake increases, calcium levels within fat cells
decrease. This leads to a decrease in fat production, and an
increase in fat breakdown at the cellular level. This shift
in fat metabolism may result in less fat storage and a
reduction in body weight.
Evidence seen in both children and adults
“The fact that three to four servings of dairy foods may help with weight loss, in addition to building strong bones, is great news. People can choose to drink milk, or eat cheese or yogurt to supply the body with calcium,” stated Lynda Johnson, RD, nutrition and health education specialist with University of Missouri Extension. “Research shows that dairy foods signal the body to burn more fat,” Johnson said. The relationship between calcium and body weight has been observed in numerous clinical studies.
Here are some study highlights:
- When children and adults consume higher levels of calcium
and dairy foods, they tend to have less body fat. The most
significant impact can be seen at the highest level of calcium
intake.
- The impact of calcium on weight loss is even greater when
it’s supplied through low-fat dairy foods, rather than from
calcium supplements.
- Research suggests that long-term high dairy calcium intake
may increase the rate at which dietary fat is burned.
- A New Zealand study found that children who regularly
avoided drinking milk, and did not eat calcium rich foods or
take calcium supplements, had lower bone density and weighed
more, two factors which increase risk for bone fracture.
Make Three-a-Day a habit
According to behavior experts, it only takes 21 days to
start building a new health habit. Since June is National
Dairy Month, this makes the perfect time to encourage your
family to eat three servings of dairy foods each day.
Parents and kids can choose from of number of different
snack options, ranging from low-fat flavored milks to yogurt
to string cheese. Start your day with a fruit smoothie, or
add a slice of cheese to your sandwich, enjoy pudding for
dessert, or reach for a glass of cool, refreshing milk
instead of a soft drink. See if you can enjoy three to four
daily servings of dairy each week.
For more information on nutrition and health, contact Lynda Johnson, R.D., with University of Missouri Extension at 14 E. 19th Street in Higginsville, phone 660-584-3658, or email: johnsonl@missouri.edu
Here are fun ways from the National Dairy Council to
enjoy more dairy in your diet:
Choco Nana Milk Mixer
Makes 4 servings Prep time: 5 minutes
3 ½ cups 1% lowfat milk*
1 package (4-serving size) Chocolate Flavor Instant Pudding
& Pie Filling*
1 tablespoon creamy peanut butter
1 medium banana peeled, cut into chunks
Pour 2 cups milk, pudding mix, peanut butter and banana into
container with tight-fitting lid and shake until well
blended, or put into blender container and blend on medium
speed 1 minute or until smooth. Pour into large pitcher. Add
remaining 1 ½ cups milk; stir until blended.
Serve at once or refrigerate and stir before serving.
Mixture thickens as it stands. Thin with additional milk, if
desired.
Nutritional Facts Per Serving for individual food recipe:
Calories: 230
Fat: 5g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 480mg
Calcium: 25% Daily Value
Protein: 9g
Carbohydrates: 40g
* To decrease calories, substitute skim milk; and sugar-free
instant chocolate flavored pudding mix.
Cucumber-Yogurt Dip
Makes 3 servings Prep time: 5 minutes
1 cup lowfat plain yogurt
4 oz. lowfat cream cheese
1/2 cup diced, seeded cucumber
1 clove garlic, minced
1 tablespoon chopped fresh dill
1 teaspoon lemon juice
1/2 teaspoon black pepper
1 teaspoon lemon zest
Optional garnish: Cucumber, sliced thin julienne mint leaves
Stir yogurt and cream cheese until smooth. Add remaining
ingredients; stir to blend.
Serve with raw or blanched vegetables, such as carrots,
celery, tomatoes or zucchini.
Nutritional Facts Per Serving for individual food recipe:
Calories: 150
Total Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 25 mg
Sodium: 170 mg
Calcium: 20% Daily Value
Protein: 9 g
Carbohydrates: 10 g
Dietary Fiber: 1 g
Last update: Monday, August 07, 2006
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