Add Dairy to Your Diet the Smart Way

woman holding a glass of milk

If you are working toward healthy eating, one worry might be that you're adding too much dairy to your diet because these products are usually considered high-fat foods. However, if you can add the right kind of dairy to your meals, then it doesn’t have to have a negative impact on those calories you are counting. As a matter of fact, some studies have shown that dairy can actually help contribute to your weight loss and a healthy body because it helps provide the calcium it requires.

portrait of different dairy products

Calcium that is found in dairy products is much better for you than any other source of calcium. You can include dairy products into your diet that are low-fat, and that includes cheese and milk products.  Those individuals who increased their ingestion of low-fat dairy to 3-4 servings each day, as researched by Purdue University, have noticed a twenty-eight percent increase in the amount of fat they burn when they exercise. You can begin by adding foods like cheddar cheese, cottage cheese, low-fat yogurt, and skim milk to your daily meals. When you increase your consumption of these foods it will help your body function much better. While most people associate calcium with strong teeth and bones it does contribute to a decrease in osteoporosis but it has other benefits for you to enjoy, like regulating your heartbeat.

portrait of a guy drinking a glass of milk

When your body doesn’t get enough calcium, it will create a hormone known as calcitriol, which will cause it to pack calcium into your fat cells which will result in weight gain. To start adding dairy and calcium to your diet, rather than have that muffin in the morning, eat cereal with low-fat milk.  Instead of drinking soft drinks during the day, drink more milk and substitute milk for water when a recipe calls for water. If you are preparing a soup try to use a milk base rather than a broth base. Milk can be used to make rice and risotto dishes creamier. Or, you can just make a conscious choice to drink one 8 ounce glass of low-fat milk with each meal of your day.