June is National Dairy Month

With June being dairy month, it is a good time to focus on a key nutrient in the dairy group: Calcium. When it comes to bone health, calcium is one of the most well-known nutrients yet many Americans don’t get the recommended amount. If your daily calcium intake is too low, your body will take calcium from your bones causing them to weaken and even break. Calcium plays other roles in our bodies as well:

1. Bones and teeth: Calcium is the main mineral in bones and teeth which contributes to their strength and structure. About 99% of the body’s calcium is stored in this tissue!

2. Muscle function: Calcium helps muscles to contract and relax which allows for coordination and movement. 

3. Blood clotting: Calcium is key in regulating the formation of blood clots to prevent excessive bleeding.

4. Cardiovascular health: Calcium helps to regulate heart rhythm as well as blood pressure. 

There are many ways to meet your calcium needs, here are a few ideas:

1. Consume 3 servings of dairy or other calcium-rich food daily.

2. When choosing foods that don’t naturally contain calcium look for foods that are fortified with calcium.

3. Make physical activity a daily part of your routine which includes weight-bearing activities to help keep bones strong.

4. Try to consume dairy in small amounts throughout the day as your body can only absorb about 500 mg at a time (about the amount in a cup of milk or ½ cup of fortified orange juice).

5. Consume other sources of calcium other than just dairy, such as leafy green vegetables, canned sardines/salmon with bones, eggs, beans and nuts.

6. When grocery shopping, read labels and choose foods that contain at least 10% of your daily value for calcium. Look for the words “calcium-rich” or “excellent source of calcium”.

Here are some easy ways to help increase your calcium intake:

1. Make a shake with milk or add dry milk to fruit smoothies.

2. Drink an 8-ounce glass of milk with each meal.

3. Make oatmeal with milk instead of water.

4. Have yogurt or cheese for a snack.

Examples of a serving of dairy are as follows:

Milk

• 1 cup milk

• 1 half-pint container milk

• ½ cup evaporated milk

• 1 cup calcium-fortified soy milk

• 1 half-pint container calcium-fortified soy milk

Yogurt

• 1 cup yogurt (dairy or fortified soy)

Cheese

• 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)

• ⅓ cup shredded cheese

• 1 ounce processed cheese (American)

• ½ cup ricotta cheese

• 2 cups cottage cheese