Good nutrition doesn’t get any easier.milk carton label

You are in good company.  Most of us have good intentions where nutrition is concerned, yet often don’t get all the nutrition we need.  Consuming three daily servings of milk, cheese or yogurt is an easy way to get a powerful punch on nutrients, which help build stronger bones and healthy bodies. [1]

You probably know that milk and dairy foods are an important part of a healthy diet.  But did you know that you would have to eat 22 cups of raw, chopped broccoli to get the same amount of calcium as you get from three glasses of fat-free milk? [2] And, it takes three small bananas to get the same amount of potassium.

Improve your diet and feel good with great tasting dairy foods from the Pacific Northwest.  Just remember to enjoy milk, cheese and yogurt every day.

Read on to learn how important the nutrients in dairy foods are for your health.  Just one 8 oz. glass of fat free milk provides the following:

NUTRIENT

% DAILY VALUE*

NUTRIENT BENEFIT

Protein

16%

Builds and repairs muscles and organs and supplies energy.

Carbohydrate 

4%

Quick fuel for brain and muscle activity.

Fat

0%

Concentrated energy source that helps body to absorb vitamins.

Calcium

30%

Gives strength to bones and teeth, helps prevent osteoporosis, reduces the risk of high blood pressure and colon cancer. Also aids in helping muscles to relax.

Riboflavin

26%

Keeps skin healthy and promotes strong vision, all while helping to convert food into energy!

Phosphorus

25%

Helps strengthen bones and teeth.

Vitamin D

20% Daily Reference Intake

Vitamin D is sometimes added to milk. If added to milk, it must be indicated on the label. It helps the body to absorb calcium and aids in bone growth.

Niacin

1%

Maintains the normal function of enzymes in the body, forms healthy red blood cells and keeps nervous system in working order.

Vitamin B12

19% Daily Reference Intake

Necessary for growth maintenance of nerve tissues and normal blood formation.

Vitamin A

10% Daily Value

Helps maintain normal vision, aids the body in fighting infection and keeps skin healthy.

Magnesium

7% Daily Reference Intake

Found in bones and teeth, this nutrient maintains normal functioning of muscles and nervous system and helps metabolism of carbohydrates and fat.

Potassium

11% Daily Reference Intake

Regulates the body's fluid balance, helps maintain normal blood pressure and transmits nerve and muscle signals.

Zinc

7% Daily Reference Intake

Helps to keep skin, bones and hair healthy and looking fabulous.

* Daily Values are used in food labeling to give you an estimate of how the nutrient content in a serving compares to the amount you need in a day.  Daily Values are generally based on a 2,000 calorie diet.

* U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, www.ars.usda.gov/ba/bhnrc/ndl

[1] National Institutes of Medicine, Food and Nutrition Board, Dietary Reference Intakes for Calcium and Vitamin D, November, 2010.

[2] Improve Diet Quality with 3 Daily Servings of Dairy, National Dairy Council
www.nationaldairycouncil.org/SiteCollectionDocuments/health_wellness/dairy_nutrients/ImproveDietQualitywithDairyFINAL102209.pdf

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