8 Reasons to Include More Dairy in your Diet
Dairy forms an integral part of a healthy and balanced diet. In fact, dairy is not only high in vitamins and minerals, but it also has an array of health benefits.
Food scientists have proven that by eating at least two slices of cheese a day, the onset of type 2 diabetes can be reduced by up to twelve percent. It is no wonder milk is referred to as ‘nature’s most nearly perfect food’!
In celebration of National Dairy Month, and a healthy diet, here are eight reasons why you should be including more dairy in your diet.
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Dairy Helps with Insomnia
Many people suffer from sleeplessness and do not want to become reliant on medication for it. The good news is that there is a healthy and natural alternative: milk.
Drinking a glass of milk before bed has proven to help you get to sleep and feel fresh and alert in the morning. If you prefer, the milk can be heated up to a lukewarm temperature for a more soothing bedtime drink.
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Healthy Bones and Teeth
It is no secret that the calcium in milk and dairy products is excellent for promoting healthy, strong bones and teeth. It has been proven that people who drink milk have higher bone density!
If osteoporosis runs in the family, then consider increasing your calcium intake. One serving of milk will provide a third of the total recommended daily calcium intake.
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Promotes Weight Loss
It is a common misconception that dairy is associated with weight gain. In fact, dairy has proven to have the opposite effect. The secret lies in choosing the correct dairy products for your diet.
As much as we all love it, ice cream and high-fat dairy products will contribute to weight gain. But Greek yoghurt, skimmed milk or low-fat cheeses are perfectly healthy and encouraged for a well-balanced diet.
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Excellent Source of Probiotics
Dairy products, particularly yoghurt, contains healthy probiotics that your body uses. They have a series of health benefits including the increase of good bacteria in the gut, improved heart health and lower cholesterol.
A regular intake of probiotics will boost the immune system and promote regularity. Dairy is also an easier and cheaper way of gaining these probiotics when compared to probiotic pills.
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Lower Blood Pressure
Research has shown that dairy products contain a unique combination of calcium, magnesium and potassium. This combination of vitamins and minerals work together to lower blood pressure in the body.
Dairy, in combination with a high fruit and vegetable diet, can drastically reduce high blood pressure and alleviate the symptoms of high blood pressure.
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High in Protein
Dairy products are not only an excellent source of calcium but of protein too. If you are not a meat-lover, then the perfect way to meet your daily protein intake would be to supplement meat with dairy.
As long as the dairy products are low-fat, a serving of dairy can account for approximately 10-20 grams of protein. This means that regular dairy intake can equate for the daily required protein intake.
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Great Satiety
If you find yourself hungry after eating a meal, this is the first sign that you are not eating the correct food-types. Because of the protein that dairy contains, it helps you to stay full for longer.
Slow-releasing proteins take longer for the body to break down making dairy an ideal snack when hungry. This also aids with weight loss as the less you eat, the less likely you are to put on weight.
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The Perfect Workout Drink
Milk, particularly low-fat chocolate milk, has proven to be the ideal after-workout drink. Chocolate milk is high in electrolytes like sodium, potassium, calcium, and magnesium which all work to replenish the minerals lost during perspiration.
Make sure to have low-fat chocolate milk in the fridge to drink after your workout – otherwise, a glass of plain milk will do the trick too!
How to Incorporate More Dairy in Your Diet
A busy lifestyle leaves little time to plan a proper well-balanced and healthy diet. With takeaways and ready-made meals around every corner, it can be very tempting to just grab some fast food instead of buckling down to cook for yourself.
But, the good news is, that there are quick and easy ways to include more dairy in your diet that do not require hours of preparation in the kitchen!
Here are some ways to incorporate more dairy in your diet:
- Have cereal in the morning or, if you do not have the time, just drink a glass of milk.
- Use milk to make a smoothie for lunch. You can even make it at home to take with to work.
- Instead of grabbing a carbonated drink, have a glass of milk with your dinner.
- When cooking vegetables, sprinkle some grated cheese over the top.
- Snack on some yoghurt or some cheese and crackers when you are feeling peckish.
- Sprinkle parmesan cheese on your pasta or baked potato.
- Instead of eating ice cream for dessert, dish a bowl of yoghurt and fruit pieces.
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What are some of the ways that you include dairy in your diet? Share them in the comments on the Kerrygold Facebook, Twitter or Instagram pages.
