By STEPHANIE FAROH MA, RD, CD
Extension Educator-Health and Human Sciences

June is National Dairy Month. Though my favorite dairy food is ice cream, I try to get three servings of dairy (other than ice cream) every day. The 2010 dietary guidelines encourages three daily servings of low-fat or fat-free milk and milk products for adults and children nine years and older. How many servings of dairy have you had so far today? Children ages 4 to 8 are recommended to consume 2.5 servings, and children ages 2 to 3 are recommended to get two servings daily. The average American gets only 2 servings per day.

Dairy is a nutrient powerhouse. Dairy foods have nine essential nutrients that help build strong bones and healthy muscles. Dairy also helps control blood pressure, maintain a healthy weight, and reduces the risk of heart disease. At about 25 cents per 8-ounce serving, milk is a bargain that helps you get a lot of nutritious bang for your buck.

I get many questions from friends and family about lactose intolerance. How can we fit dairy in our diet if it makes us uncomfortable? Most adults do not have the ability to digest large amounts of milk. Between ages 3 and 5, many people begin producing less lactase, which is the enzyme in the body that helps digest lactose, the sugar naturally found in milk. The inability to fully digest lactose is known as lactose maldigestion and can cause symptoms of lactose intolerance. However, a quarter of the world’s population, typically those from northern Europe, the Middle East, or central Africa, continues producing high levels of lactase. These populations typically are able to comfortably enjoy milk their entire adult lives.

The good news is that everyone can digest some lactose. For those who are lactose intolerant, the most important factor to consider when drinking milk is the dose: how much milk at a time and how you drink it. If you drink milk with a meal — such as over a bowl of cereal or with dinner — it will be better tolerated than on an empty stomach.

Research indicates the amount of lactose you can tolerate can be changed. In other words, you can train your body to tolerate lactose. For some people, one cup might be too much to tolerate when introducing milk back into the diet.

Start with a small amount, such as a quarter cup at meals. After a few days, increase to a half cup and after a week or two, increase to a cup, but don’t go beyond that. By doing this, you will train your intestinal bacteria to aid the digestion of lactose, and this will help eliminate symptoms of lactose intolerance. Drink a small amount of milk once or twice a day, and you will further enhance your body’s ability to digest milk.

Spice up your dairy by trying a salsa roll-up. Roll cheese in a whole wheat tortilla and dip in salsa. Or blend up a tropical smoothie with orange slices, strawberry yogurt, and ice. However you enjoy your dairy, aim for three a day. Enjoy National Dairy Month!

Here’s to a healthier you!

For more information please call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].