Is Dairy friend or foe!?

 

     You can find all kinds of opinions on Dairy, it can be so confusing you might want to throw your hands in the air,… butttttt, the most important being your own opinion.  If you are all in then enjoy my short video on how I add 1/4-1/3 cup Cottage Cheese to my morning Protein Shake, and it makes it wonderfully thick, rich and delicious.  I don’t have too much Dairy in my diet, but when I do it makes a difference, and is purposeful.  So click on my link and see one option to add a little Vitamin D to your tummy….and your bones! 👉🏻 Is Dairy friend or foe!? 👈🏻

     When it comes to dairy, the research is about as clear as …well, … a glass of milk.  #seewhatididthere  You can find data to support any theory.  As well as people with all kinds of strong personal opinions.  As for me, dairy does not bother my system, but I also do not consume that much.  I am all about Yogurt, Cottage Cheese and some powdered proteins that have Whey and Casein.  Plus, Yogurt and Cottage Cheese are a great sub for things like Sour Cream, Cream Cheese, and great as a thickener in recipes.

“Dairy isn’t necessary in the diet for optimal health, but for many people, it is the easiest way to get the calcium, vitamin D, and protein they need to keep their heart, muscles, and bones healthy and functioning properly,” says Vasanti Malik, nutrition research scientist with the Harvard T.H. Chan School of Public Health.

Dairy products like milk, yogurt, cheese, and cottage cheese, are good sources of calcium, which helps maintain bone density and reduces the risk of fractures. Adults up to age 50 need 1,000 milligrams (mg) of calcium per day. Women older than 50 and men older than 70 need 1,200 mg. (For comparison, a cup of milk has 250 mg to 350 mg of calcium, depending on the brand and whether it’s whole, low-fat, or nonfat. A typical serving of yogurt has about 187 mg of calcium.) Milk is also fortified with vitamin D, which bones need to maintain bone mass.

When it comes to overall health benefits, it seems that dairy is neither a hero nor a villain. Adding some dairy to your daily diet — a 1/3 cup Cottage Cheese in your protein shake, or a slice of cheese on a salad — can help you get some of the vital nutrients you need. “But keep in mind that eating a well-balanced diet that includes plenty of green leafy vegetables and nuts can better help you get the calcium and protein you need rather than relying too much on dairy,” says Malik.

Where do you stand on Dairy!?  Friend or Foe!?