Q. What are the health benefits of eating 3-Every-Day of Dairy?

A. Enjoying 3-Every-Day of Dairy – three servings of milk, cheese or yogurt is a deliciously easy way to help build stronger bones and healthier bodies because together, these foods provide a powerful package of nine essential nutrients including calcium, potassium, phosphorus, protein, vitamins A and D (if fortified), B12, riboflavin and niacin (niacin equivalents). Studies show dairy foods, when eaten as part of a healthy diet, improve overall diet quality and may help reduce the risk of osteoporosis, high blood pressure, obesity, kidney stones and colon cancer. For more information, see Health Benefits of Dairy Foods: An Update and www.nationaldairycouncil.org.

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Q. How do dairy foods help build stronger bones?

A. Dairy foods provide a unique mix of nutrients including calcium, magnesium, phosphorus, potassium, protein and vitamin D that work together to help protect bones, by maximizing bone density and slowing age-related bone loss. The positive link between calcium in dairy products and bone health has been established for decades through dozens of clinical studies. In fact, a research review of 138 studies exploring the relationship between bone health and calcium intake, including numerous studies that used dairy products as the calcium source, found overwhelming evidence that lifelong calcium intake is one of the most significant factors for determining risk of an osteoporotic fracture. For more information, visit http://www.nationaldairycouncil.org/HealthandWellness/DairysHealthBenefits/Pages/BoneHealth.aspx and http://www.eatright.org/Public/content.aspx?id=5550

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Q. How can dairy foods help lower blood pressure?

A. Milk, yogurt and cheese are among the top contributors of calcium, potassium and magnesium – a trio of minerals that have been shown to play an important role in maintaining blood pressure. In fact, a large-scale government study called DASH (Dietary Approaches to Stop Hypertension) found that a balanced diet rich in fruits, vegetables, and lowfat dairy foods may help reduce blood pressure as effectively as some medications. To learn more, visit www.dashdietoregon.org and http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_Treatments.html

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Q. I am lactose intolerant; can I still enjoy dairy foods?

A. Lactose intolerance doesn’t mean dairy food avoidance. In fact, research shows that many individuals who are lactose intolerant can enjoy the recommended three servings from the Milk Group. A few simple strategies to make dairy easier to digest include: drinking lactose-reduced or lactose-free milk, enjoying yogurt at breakfast (yogurt, with live and active cultures, contains friendly bacteria that help digest lactose), choosing aged cheeses such as Cheddar or Swiss that are naturally low in lactose, or drinking a ½ cup of milk with meals. And remember, dairy foods offer a unique nutrient package of calcium, protein, potassium and more. For information and tips, see Lowdown on Lactose Intolerance.

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Q. How much calcium do I need?

A. The National Academy of Sciences recommends Americans consume 500-1,300 mg of calcium per day, depending on your age. Eating three servings daily of milk, cheese or yogurt can help you meet these recommendations. Teens and those over age 50 have higher calcium needs, thus eating four servings of dairy foods can help them meet these recommendations. To find out how much calcium you need — and how many Americans aren’t getting enough — see Calcium Recommendations Fact Sheet.

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Q. Why can’t I just take a supplement to get the calcium I need?

A. More than just calcium, milk, yogurt and cheese also contain eight other essential nutrients – including potassium, phosphorus, protein, vitamins A and D (if fortified), B12, riboflavin and niacin – needed for health and wellbeing. While a calcium supplement may help you meet your daily calcium needs, you likely miss out on these other important nutrients that dairy foods provide. Good nutrition depends on overall healthful eating and the American Dietetic Association, National Institutes of Health and the American Academy of Pediatrics believe that individuals should attempt to meet their nutrient needs through food first. For more information, see Milk’s Unique Nutrient Package.

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Q. Does lowfat and fat free milk contain the same amount of calcium as whole milk?

A: Yes, lowfat and fat free milk have the same calcium, protein, vitamins and minerals as whole milk – just fewer calories and less fat.

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Q. My kids like to drink chocolate milk. Is this still a good choice for them?

A. Yes, because kids like it, they’ll drink more milk. Ninety percent of skeletal development is completed during childhood and adolescence. Yet more than 77 percent of children ages 9-19 do not meet their daily recommended intake of dairy foods.

The latest research shows that children who drink flavored milk do not have higher intakes of added sugars or total fat than children who don’t drink flavored milk. In addition, flavored milk drinkers have higher intakes of many essential nutrients needed for bone health, and overall growth and development. As a result, experts agree that small amounts of sugar added to nutritious foods, such as lowfat or fat-free flavored milks, may make them more appealing to kids and can help improve nutrition without providing excessive calories. Lowfat white milk and lowfat chocolate milk are virtually identical when it comes to key nutrients, vitamins and fat content. Additionally, milk (whether white or chocolate) is the number one source of seven nutrients in the diets of children ages 2-18 years old: calcium, potassium, phosphorus, magnesium, riboflavin, vitamin A and vitamin B12. Strong bones, healthy teeth and a long-term defense against osteoporosis are among the benefits of these nutrient-rich beverages. For more information, see Flavored Milk: Questions and Answers.

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Q. Why is milk pasteurized and what is pasteurization?

A. All milk intended for direct consumption should be pasteurized – it’s a matter of food safety. In fact, most fluid milk in the United States is required to be pasteurized, and if it’s not pasteurized, it’s required to be labeled as “raw milk.”

French doctor and scientist Louis Pasteur invented the process of pasteurization more than a century ago. Since its discovery, pasteurization has safeguarded much of our food supply, including milk and dairy products. By heating raw milk in specially-designed equipment, pasteurization ensures the safety and wholesomeness of the product while not affecting the quality, taste or nutritional value of the milk. Once pasteurized, milk and milk foods are then routinely tested for product quality and safety.

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Q. Are there antibiotics in milk?

A. No. All milk – both regular and organic – is tested to ensure that antibiotics are kept out of the milk supply. Every single shipment of milk that enters the dairy processing plant is tested for a variety of safety and quality factors. Any milk that does not meet these stringent standards is immediately discarded and the farm that is the source of the milk is identified and required to pay for the cost of the entire shipment. According to most recent studies, less than 0.1% of all milk shipments do not meet federal standards.

Sometimes it’s necessary for farmers to treat cows with antibiotics when they are ill, just as humans occasionally need medications when they are sick. Dairy cows are administered antibiotics under the close supervision of a qualified veterinarian to help treat animal illnesses. A cow being treated with antibiotics is taken from the milking herd, treated and not put back until her milk tests free of antibiotics. For more information, visit www.dairyfarmingtoday.org.

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Q. Are there pesticides in milk?

A. Milk has consistently been found to contain either no pesticide residue whatsoever, or levels that rank among the lowest of all agricultural products. Stringent government standards ensure that all milk – whether organic or regular – is safe, wholesome and nutritious.

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Q. What is rbST?

A. Bovine somatotropin (bST) is a hormone that occurs naturally in all cows, and its physiological function is to help direct milk production. Through biotechnology, scientists have created a synthesized copy of bST – called recombinant bovine somatotropin (rbST) – which some dairy farmers choose to use as a milk production management tool to boost their herd’s milk production, and which helps ensure a plentiful milk supply and affordable milk prices. Health authorities such as the Food and Drug Administration (FDA) and the National Institutes of Health (NIH) have determined that milk from cows treated with rbST is both nutritious and safe. For more information, see Milk & Hormones Fact Sheet.

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Q. Are there hormones added to milk?

A. No. Hormones are naturally present in many foods of plant and animal origin, including milk. While some farmers choose to supplement their cows with a hormone that increases milk production, science shows that there is no effect on hormone levels in the milk itself.

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Q. Is organic milk better for me and my family than “regular” milk?

A. Organic and regular milk both offer milk’s complete nutrient package. Both contain the exact same nine essential nutrients that are an important part of a healthy diet, and all milk must meet the government’s stringent quality and safety standards. Organic milk is simply one choice among many in the dairy case that can help you meet the recommended three servings a day of milk and milk foods. For more information see Organic and Regular Milk: What’s the Difference?

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Q. What does the Sell By date mean?

A. Every carton of milk sold in the United States is clearly labeled with a “sell by,” “pull,” “use by” or “best if used by” date. Each of these dates mean something different. The “sell by” and “pull” dates refer to how long a grocery store can keep the product in the dairy case. The product must be sold by the date labeled on the package. This date takes into account time for the food to be used at home, so you should buy the product before the “sell by” or “pull” date, but you don’t have to use it by then. If properly refrigerated, milk will stay fresh for 2 to 3 days after this date; perhaps longer.

The “use by” date is similar to the “best if used by” date; both refer to the last date that the product is likely to be at peak flavor and quality. These dates tell us how long the product will stay fresh at home. If kept cold and stored properly, you may have fresh, wholesome milk and dairy products for more than a week past the “use by” or “best if used by” date. When in doubt, let your nose be the guide – milk that has gone bad has a sour scent – if it doesn’t smell right, toss it out.

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Q. What are probiotics?

A. According to the United Nations Food Agriculture Organization (FAO) and the World Health Organization (WHO), probiotics are “live microorganisms, which when administered in adequate amounts, confer a health benefit on the host.” Traditionally, these “friendly bacteria” were found in fermented foods such as yogurt and cultured milk, but can now be found as an added ingredient in milk and cheese as well. Some strains of probiotics have been associated with digestive health, while others may benefit the immune system. For more information visit http://www.usprobiotics.org.

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Q. What is whey protein?

A. Whey protein is a high-quality protein derived from cow’s milk. Compared to many other proteins, on a gram-to-gram basis, whey protein delivers more essential amino acids to the body and is absorbed quickly and efficiently. Click here for more information.

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Q. Can I freeze dairy foods?

A. Yes and no.

Milk: Milk can be frozen, but it is not recommended. Freezing changes the texture and appearance of milk. Milk is perishable, so to preserve its safety and quality, the following tips are recommended:

  • Refrigerate milk at 40°F or less as soon as possible after purchase and store in the original container.
  • Return milk to the refrigerator immediately after pouring the amount needed. Never return unused milk to the original container.
  • Keep milk containers closed to prevent the absorption of other flavors. An absorbed flavor changes the taste, but the milk is still safe.
  • Protect milk from exposure to strong light since light can reduce its riboflavin content and cause off-flavors.
  • Look for the “sell by” or “pull” dates on milk cartons. If properly cared for, milk generally stays fresh for 2 to 3 days after this date.

Cheese: Cheese can be frozen, but it may become mealy and crumbly when thawed. Thawed cheese is best used crumbled or shredded in salads, as toppings or in cooked dishes. Some cheeses are better frozen than others. Because blue cheese varieties like Roquefort and Gorgonzola are generally used crumbled, further change in their texture is of little consequence. Because other cheeses like Parmesan and Romano can be stored in the refrigerator for prolonged periods, freezing is unnecessary. For best results: Freeze quickly and store at 0º F or lower. Thaw in the refrigerator and use as soon as possible after thawing. If storing cheese in the refrigerator, keep the temperature at or below 40º F and store in the original wrapper or container, transparent wrap, aluminum foil or plastic wrap. Generally, harder (low moisture) cheeses keep longer in the refrigerator than softer (higher moisture) cheeses.

Yogurt and Buttermilk: Freezing is not recommended for any of these cultured dairy foods.

Yogurt and buttermilk should be stored in closed containers in the refrigerator at 40º F to maintain their quality. Yogurt will keep for about a week and buttermilk will keep for about 2 weeks in the refrigerator.

Butter: Butter can be frozen in its original wrapper for several months. Unsalted butter is best kept frozen until ready to use. For longer freezer storage, wrap in foil or plastic. Unsalted butter can be kept frozen for about 5 months at 0º F. Salted butter can be frozen for about 6 to 9 months. To preserve butter’s flavor and freshness, refrigerate opened butter in a covered dish in the butter compartment. Unopened, wrapped salted butter may be stored in the refrigerator for up to 2 months.

Cream: Freezing is not recommended for unwhipped cream, but once whipped, cream may be frozen. Place dollops of whipped cream on waxed paper and freeze. When frozen, wrap individually for use as needed. To store cream, keep it refrigerated in its closed container at 40º F or lower. It should be used within one week. Ultrapasteurized cream keeps several weeks longer, but once opened, it should be handled like pasteurized cream.

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