June is National Dairy Month, a time to recognize the important role dairy foods can play in a healthy eating pattern. Dairy products provide a variety of essential nutrients that support growth, bone health, muscle function, and overall wellness.

What Is Dairy?

Dairy foods and beverages come primarily from cows, goats, and sheep. Common dairy products include:

• Milk
• Cheese
• Yogurt
• Butter

According to the Dietary Guidelines for Americans, most individuals can benefit from consuming approximately three servings of dairy each day as part of a balanced 2,000-calorie eating plan. Individual needs may vary based on age, activity level, and calorie requirements.

Nutritional Benefits of Dairy

Dairy products contain several important nutrients that support overall health, including:

• Calcium – supports strong bones and teeth
• Phosphorus – helps build and maintain bones
• Protein – supports muscle growth and repair
• Vitamin A – supports vision and immune function
• Vitamin B12 – helps maintain healthy nerve and blood cells
• Vitamin D – aids calcium absorption and bone health
• Zinc – supports immune health
• Selenium – helps protect cells from damage

These nutrients work together to help individuals of all ages meet daily nutritional needs.

Including Dairy Throughout the Day

Dairy foods can be incorporated into meals and snacks in many simple ways:

Breakfast

• A glass of low-fat milk with whole-grain cereal
• Yogurt topped with fresh fruit and granola
• A smoothie made with milk and fruit

Lunch

• Cheese slices on a sandwich or wrap
• A cup of yogurt paired with a salad or soup

Snack Time

• String cheese and fresh fruit
• Greek yogurt with berries
• Cottage cheese with sliced peaches

Dinner

• Milk served alongside a balanced meal
• Cheese added to vegetables, soups, or casseroles

Understanding Lactose

Lactose is a naturally occurring sugar found in milk and many dairy products. Some people have difficulty digesting lactose, a condition known as lactose intolerance.

Individuals with lactose intolerance may still be able to enjoy dairy by:

• Choosing lactose-free milk products
• Eating yogurt with live cultures
• Consuming aged cheeses, which generally contain less lactose
• Enjoying smaller portions of dairy throughout the day

Dairy Facts and Tips

• Dairy foods provide high-quality protein and essential nutrients.
• Low-fat and fat-free dairy options offer the same key nutrients as full-fat varieties.
• Read food labels to compare nutrient content and serving sizes.
• Refrigerate dairy products promptly to maintain freshness and food safety.
• Pair dairy foods with fruits, vegetables, and whole grains for balanced meals.

Conclusion

National Dairy Month is a great opportunity to learn more about the nutritional benefits of dairy and how it can fit into a healthy lifestyle. Whether enjoyed in a glass of milk, a serving of yogurt, or a slice of cheese, dairy foods can help provide the nutrients needed to support wellness throughout every stage of life.

Sources

• National Dairy Council: https://www.usdairy.com
• Dietary Guidelines for Americans: https://www.dietaryguidelines.gov
• Dairy Council of Florida: https://www.usdairy.com/about-us/national-dairy-council/local/florida

Photo: Adobe Stock

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