Adults Need Dairy, Too! Milk Make It Easy
Today we will talk about… • Why adults still need dairy foods • The amount of milk adults need daily and how to get it • The difference between low-fat and whole milk • Lactose intolerance
Why drink milk when you’re all grown up? • Diets rich in milk/milk products help build and maintain bone mass throughout life, which may reduce the risk of osteoporosis. • Diets that include milk products tend to have higher overall nutritional quality. Source: http://www.mayoclinic.com
More than healthy bones Did you know calcium is also… • Needed for blood to clot • Used in the transmission of nerve impulses • Used to regulate your heart’s rhythm
Discussion How much milk counts as a serving • 1 cup (8 ounces) milk is 1 serving recommended each day • What other foods or drinks could you find that come in an 8 ounce size? Source: http://www.mypyramid.gov/
Ways to get servings of milk • Make a smoothie • Add milk to your coffee • Add milk to cold or hot cereal • Make soups with milk • Drink milk instead of soda or juice drinks • Make pudding made with milk or drink a glass of chocolate milk mixed with crushed cookies Source: http://www.nationaldairycouncil.org/
Low-fat vs. Whole Milk • Low-fat: same amount of calcium, protein, other minerals & vitamins as whole, but lower amounts of fat & calories • Whole: more fat, saturated fat, calories • What to do if you don’t like reduced fat milk • Gradually move down, mixing if needed
Activity Comparing Puddings • Try the same pudding recipe made with whole milk and low-fat milk • Can you taste the difference? • Would you switch to low-fat milk for recipes similar to this one?
Lactose intolerance defined • Occurs more often in people of color • Failure to produce enough lactase (an enzyme) to digest the lactose (sugar) in milk • Undigested lactose is fermented by bacteria found in the intestine • Symptoms may include nausea, cramping, bloating, pain, intestinal gas, diarrhea • Symptoms may appear 15 minutes to several hours after eating lactose-containing foods and beverages
Eating dairy foods when lactose intolerant • Choose lactose-free milk • Take a lactase pill or drops before eating or drinking milk products • Many with problems digesting lactose can eat or drink: • Up to 1 cup milk with a meal • Yogurt or cheese • Milk on hot or cold cereal • Remember, choose low-fat or fat-free milk, yogurt, cheese Source: http://www.mypyramid.gov/mypyramidmoms/health_needs.html
Review Today we talked about… • Why adults still need dairy foods • How much milk adults need daily • What is a serving of milk • The importance of switching to low-fat milk • Lactose intolerance and how those who are lactose intolerant may be able to eat/drink dairy foods
Goals for the week Choose one or think of a goal on your own! • Switch to a lower fat milk • Measure the amount of milk you usually drink to find out if it is an 8 oz serving
Questions or Comments… “Adults Need Dairy, Too!” Is a joint project of the Cooperative Extension Services in Oklahoma, New Mexico and Texas and is partially funded by Southwest Dairy Farmers.