By Becky Blackburn, Staff Assistant for Penn State Extension
June is Dairy Month is a reason to celebrate the safe, healthy, high quality and most importantly, delicious dairy foods we are blessed to have abundant access to here in the United States. This is all thanks to the day-in and day-out hard work and commitment of our nation’s dairy farmers.
Consumers should know that milk production is highly regulated and inspected to ensure the safety and quality of the milk we drink as well as that which is used to make other dairy products. Testing and safeguards are in place throughout the process from farm to store to guarantee that only safe, healthy milk and dairy products reach the consumer. Dairy farms undergo regular on-farm inspections. Farmers must be very conscientious of sanitary conditions during milking on the farm. Cows’ udders are thoroughly cleaned before each milking. All milking equipment and facilities must be kept sanitary as well. After cows are milked, the milk is immediately transferred into a cooling tank on the farm where it is chilled to 37 degrees F within two hours of milking. The milk is stored at this temperature on the farm until it is transported by refrigerated tanker truck to a milk processing plant. To ensure freshness, milk is picked up at large dairy farms each day, and smaller farms usually every other day.
When the milk arrives at the processing plant, each truckload is tested for antibiotics and bacteria. Any truckload of milk that does not pass this stringent testing is rejected and not allowed to enter the plant. Once at the processing plant, milk is usually processed within 24 hours, either for bottling as fluid milk or sent on to be further processed into other dairy products. Processing consists of standardization (the process of differentiating whole milk, 2%, 1% and skim milk) , pasteurization (heating the milk and then immediately cooling to ensure any harmful bacteria are destroyed), and homogenization (blending the milk under high pressure to evenly distribute the fat particles).
Cow’s milk truly is one of the most wholesome foods there is. Dairy products supply our bodies with these 9 essential vitamins and minerals, as well as many others:
- Calcium – helps build and maintain healthy bones and teeth
- Potassium – helps maintain the heart, brain, kidneys, and muscle tissues
- Phosphorus – helps strengthen bones and generates energy in the body’s cells
- Protein – builds and repairs muscle tissue and serves as a source of energy
- Vitamin A – helps maintain normal vision and skin and is important for bone growth
- Vitamin D – helps promote absorption of calcium and maintaining bone strength
- Vitamin B12 – helps maintain healthy red blood cells and nerve cells
- Riboflavin – helps convert food into energy and is important for eyesight and skin
- Magnesium – helps maintain muscles and nerves, supports the immune system, and keeps bones strong
Dairy products play an important role in a healthy diet for people of all ages. However, many Americans, especially women, fail to consume the recommended amount of dairy in their diets. But, there is growing research evidence that dairy products may help reduce the risk of many of the most serious health issues facing women today including: osteoporosis, hypertension, cardiovascular disease, and obesity, as well as other chronic health problems related to these conditions.
From the time you were a child you were probably told to drink your milk in order to have strong bones. And if you are a mother, you probably have repeated those exact same words to your own children. And it is true: Dairy products are an excellent source of calcium which fortifies bone structure, and nearly half of all bone is formed during the child and teen years. But – Moms, are you taking your own advice? Are you getting enough calcium in your own diet? Up to about age 30, women need calcium to build a “bone bank”. After about age 30, continuing to consume dairy foods high in calcium will help you maintain that strong bone structure. In addition to the bone health benefits, calcium also plays a crucial role in metabolism, muscle contraction, nerve transmission, and blood clotting. It is easier for the body to digest and put to use the calcium found in natural dairy products compared to calcium supplements.
The benefits of milk for strong bones go beyond calcium. Nearly all cow’s milk sold in the United States is fortified with Vitamin D. In the body, Vitamin D regulates blood calcium levels. Vitamin D deficiencies are linked to poor bone health and osteoporosis. Low levels of Vitamin D may also increase the risk of certain cancers, hypertension, metabolic syndrome (insulin resistance syndrome), and autoimmune disorders. Research shows that consuming more than the recommended daily Vitamin D intake can reduce the risk of these diseases. Besides calcium and Vitamin D, other nutrients found in milk that support bone health include: protein, phosphorus, magnesium, potassium, zinc, and Vitamins A, C, and K.
Dairy products can also help in the fight against heart disease. Increasing numbers of women are being diagnosed with heart disease. Uncontrolled high blood pressure can put women at risk for heart disease. Research shows that calcium, potassium, and magnesium, all found in milk and dairy products, play an important role in managing a healthy blood pressure. DASH (Dietary Approaches to Stop Hypertension) is an eating plan for the entire family that may help manage blood pressure and dairy foods are an important part of it. The DASH eating plan includes 2-3 servings of low-fat or fat-free dairy products and 8-10 servings of fruits and vegetables each day. The American Heart Association guidelines for cardiovascular disease prevention in women also encourages consumption of low-fat and fat-free dairy products.
Obesity and its chronic effects (heart disease, high blood pressure, diabetes, joint problems, and depression) is an alarming problem in the United States. Interestingly enough, people can be “overweight”, yet actually “undernourished” because they choose to fill up on so called “junk” food which is high in calories and fat, instead of nutritionally rich food, such as dairy products. Women, in general, are concerned about weight, not only because of health issues, but because of appearance. A growing amount of research shows that eating three servings of dairy a day can actually help you maintain a healthy weight. Many observational studies show that people who consume more calcium and dairy foods weigh less and have less body fat than people who consume little or no dairy. Research trials have also shown that consuming adequate amounts of calcium, vitamin D, and dairy products may help prevent type II diabetes.
The USDA Dietary Guidelines recommends that all Americans age nine and older include just three servings of low-fat or fat-free dairy foods in their diet each day. Milk, cheese, and yogurt are popular and easy choices that really require no extra preparation in their simplest forms. For more nutritious meals, use real, low-fat dairy products when making your family’s favorite recipes. Check labels, and buy products that list milk as an ingredient as opposed to substitute dairy products made with water, palm oil, and imported milk derivatives. Remember, in general, the fewer the ingredients listed, the healthier the food.
Besides the health benefits, you don’t need to stress about breaking the bank at the grocery store checkout by buying real dairy products. Although you will often hear people complain about the price of a gallon of milk, the fact is that dairy products are some of the most economical sources of nutrition in the grocery store. When you stop and do the math, you will see: Milk costs only about 25 cents a glass! And it’s one of the healthiest foods you can buy. The savings on the nutritional value expand to other dairy products as well. A cheese stick which provides about 20 percent of your recommended daily calcium and about 15% of your daily recommended protein costs about $0.33. A serving of yogurt costs about $0.61 and provides more protein than a protein bar that will cost at least twice as much.
Ladies, here are some simple and delicious suggestions from the National Dairy Council to help you make sure you include “3 Every Day of Dairy” in your diet:
- Drink milk as your beverage with at least one meal a day.
- Pour low-fat milk on your breakfast cereal.
- Curb that chocolate craving with an ice-cold glass of low-fat or fat-free chocolate milk.
- Make a quick smoothie from low-fat or fat-free yogurt, frozen fruit, a splash of fruit juice, and a few ice cubes.
- Substitute low-fat or fat-free milk for water in soup, oatmeal, sauces, mashed potatoes, pancakes, and scrambled eggs.
- Liven up your veggies, salads, pizzas, and tacos by adding shredded, reduced-fat cheese.
- Top a baked potato with low-fat plain yogurt, reduced fat shredded cheese, and fresh herbs.
- Make your own morning mocha by mixing a cup of low-fat chocolate milk with a teaspoon of instant coffee.
- Create your own breakfast parfait with yogurt, granola, and your favorite fruits.
- Stock up on cheese sticks and yogurt cups for grab-and-go calcium-rich snacks.
- Create fruit-and-cheese kabobs by pairing up cheese and fruit cubes on a wooden skewer.
- For a sweet treat, make yogurt-sicles by freezing low-fat yogurt in paper cups with a wooden stick.
So, in honor of June is Dairy Month, stock up on delicious, nutritious dairy products and start enjoying them as a regular part of your diet. And if you know a local dairy farmer, please thank them for what they do. We don’t often stop to think of all of the work that goes into producing that gallon of milk that we pick up as we rush through the grocery store. There is no “day-off” on the dairy farm. Dairy cows must be milked, fed, and taken care of every day of the year. But, dairy farming involves so much more than milking cows. You will often see a dairy farmer wearing a hat while working; in reality, the “hats” a dairy farmer wears each day are many. On any given day, a dairy farmer is a veterinarian, mid-wife, animal nutritionist, field worker, chemist, mechanic, engineer, electrician, plumber, business manager, and so much more. Each year, it gets more and more difficult for family-owned dairy farms to operate in the current economic situation. But dairy farming is a way of life, and these men and women are dedicated and determined. They put their hearts and souls into producing quality milk for all of our benefits. So hats off to you, dairy farmers.
The Women’s Health Task Force is a small group volunteering their time to educate women and families on important health issues. If you have an interest in health, work in a caring profession, or just want to volunteer with other sincere women, consider attending our monthly planning meetings.
The meetings are held the first Thursday of each month beginning at 12 p.m. The next meeting will be held June 6at the ClearfieldCountyCareer & TechnologyCenter. All interested persons are encouraged to attend. Additional information on the Women’s Health Task Force is available by calling Penn State Extension at 814-765-7878.