Tuesday, March 25, 2014

Delicious dairy and perfect protein

Did you know that after the age of 2 years old, children no longer need whole milk dairy products? They still receive the protein, calcium and vitamin D that whole fat milk provides, just with fewer calories and fat, when choosing skim milk and low fat milk. Children should consume 2-3 servings of dairy a day. A serving includes: 1 cup milk, 1 cup yogurt, 1 ½ ounces cheese. 

Protein is one of the most important food groups to include in the diet. Without protein a person will not feel full and miss out on many of the essential amino acids that can only be found in protein containing foods. Protein can be found in beef, chicken, fish, pork, eggs, beans, seeds, soy, dairy, nut and to a lesser degree green leafy vegetables and whole grain products. Roughly a 1/4 of kids meals should consist of a protein containing food. Protein should be chosen from lean meats, low-fat or skim dairy products and should be baked or broiled as much as possible. Frying foods adds unnecessary calories and fats to foods. For healthy and fun ways to include protein in your families diet check out the My Plate Recipes Pinterest board for great recipes!

Even though National Nutrition Month is almost over, dairy and protein 
should be included in a healthy diet throughout the year. 

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  1. Adult humans do not need cow's milk any more than they need goat's milk, wolf's milk, camel's milk, giraffe's milk. Unweaned infants do remarkably better on their own mother's breast milk which is what our species was intended to consume. There's absolutely nothing beneficial to the human diet in cow's milk that can't be gotten through plant based sources.

    Female cows are forcibly artificially inseminated to become pregnant and continue lactating. After 9 months, the dairy industry steals these baby calves shortly after they are born. The "worthless" males who can't make milk are either killed immediately or kept in isolation for a few months to become veal. The unfortunate females calves follow their mother's sad lot all the way to the last moments on the kill floor when they are no longer "productive".

    Thankfully there's abundant plant based alternatives that are just as nutritional, just as satisfying and just as versatile in cooking. Some even have twice the amount of calcium and vitamin D as cow's milk does.

    Dairy is also destructive to the environment and a tragic waste of resources. Perhaps it is time for "unweaned" adults to look beyond what deceptiveness and hype the dairy industry is pitching at you in order to keep their profits and their cruel practices in check.

  2. Also there's a plethora of plant based foods that contain more than adequate supplies of protein without all the negative side effects of "meat" dairy and eggs.

  3. Hi Bea- Thank you for your passionate comment. I believe that your comment is valid and having practiced as a Registered Dietitian for over 13 years I agree with most of what you have said. I nursed my children for a combined total if over 4 years and strongly believe in the benefits if breast milk. We raised our children on vegetarian and vegan diets and have seen positive and negative outcomes. Although I may agree with some of your comment dairy products do still benefit a portion of the at risk community. Thanks again for your feedback. Brandi