Well Being Essentials

Incorporating Dairy into Your Diet

Dairy Serving Sizes and Nutritional Benefits

Milk

Serving Size: 1 cup (preferably low fat or no fat)

• Nutritional Benefits: Rich in calcium, vitamin D, and protein, milk supports bone health, muscle function, and overall growth. Low-fat or fat-free options help reduce calorie and saturated fat intake.

Yogurt

Serving Size: 6 ounces (preferably low fat or no fat)

• Nutritional Benefits: Yogurt is an excellent source of protein, calcium, and probiotics, which aid in digestion and support a healthy gut. Choosing low-fat or fat-free varieties can help manage weight while still obtaining essential nutrients.

Cheese

Serving Size: 1.5 ounces of natural cheese or 2 ounces of processed cheese

• Nutritional Benefits: Cheese provides calcium, protein, and phosphorus. Opting for lower-fat versions can help reduce saturated fat intake while still enjoying the benefits.

Eggs Serving Sizes and Nutritional Tips

Whole Eggs

Serving Size: 1 whole egg per day

• Nutritional Benefits: Eggs are a powerhouse of nutrients, including high-quality protein, vitamins A, D, E, and B12, and essential minerals like iron and zinc. The yolk contains most of the vitamins and minerals.

Egg Whites

Serving Size: 2 egg whites per day

• Nutritional Benefits: Egg whites are a low-calorie source of high-quality protein and contain no fat or cholesterol, making them an excellent choice for those looking to increase protein intake without the added calories.

Tips for Incorporating Dairy and Eggs into Your Diet

Vary Your Choices

Rotate between different dairy products to ensure you get a variety of nutrients. Each type offers unique benefits, so including a diverse range in your diet can improve overall health. For example:

• Breakfast: Start with a cup of low-fat milk or a yogurt parfait.

• Lunch: Add a serving of cheese to your salad or sandwich.

• Dinner: Incorporate dairy by making a creamy low-fat yogurt-based sauce.

Be Mindful of Portion Sizes

Stick to the recommended serving sizes to maintain a balanced diet. Use measuring cups or a food scale to ensure accuracy and avoid overconsumption.

Pair with Other Foods

Combine dairy products with fruits, vegetables, and whole grains for a well-rounded meal. This not only enhances flavor but also boosts the nutritional profile of your meals. For instance:

• Yogurt: Mix with fresh berries and a sprinkle of granola for a nutritious snack.

• Cheese: Add to whole grain crackers with sliced veggies for a balanced snack.

Choose Low-Fat Options

Opt for low-fat or fat-free versions of milk, yogurt, and cheese to reduce saturated fat intake while still obtaining essential nutrients. This helps in managing weight and maintaining heart health.

Plan Your Meals

Planning your meals in advance can help ensure you incorporate a variety of dairy products into your diet. Create a weekly menu that includes different dairy servings at each meal.

Dr. Bushra Gul’s message:

By following these tips and being mindful of serving sizes, you can enjoy the full range of health benefits that dairy and eggs offer. Whether you’re incorporating them into breakfast, lunch, dinner, or snacks, these foods can be a versatile and delicious part of a healthy diet.