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Feature Articles Food, Fitness and Weight Control

 

Dairy foods have powerful impact on weight management for children and adults

 

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, 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.
 

Here are fun ways to enjoy more dairy in your diet, from the National Dairy Council:
 

Choco Nana Milk Mixer
Makes 4 servings
Prep time: 5 minutes

 

Ingredients:

  • 3 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

 

*To decrease calories, substitute skim milk and sugar-free instant chocolate flavored pudding mix.

 

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 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.
 

Nutrition Facts (per serving):
Calories: 230
Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Sodium: 480 mg
Calcium: 25% Daily Value
Protein: 9 g
Carbohydrates: 40 g

 


 

Cucumber-Yogurt Dip
Makes 3 servings
Prep time: 5 minutes

 

Ingredients

  • 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 or mint leaves, julienned
 

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.
 

Nutrition Facts (per serving):

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

 

For more information on nutrition and health, contact Lynda Johnson, R.D., University of Missouri Extension at 660-584-3658 or johnsonl@missouri.edu

 


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Last update: Thursday, June 06, 2013