Northeast Times

Aging matters: Milk does the body good

Got milk?

It is re­com­men­ded that any­one 9 years or older should con­sume three servings of dairy a day to get the prop­er nu­tri­ents dairy provides.

Not only does dairy con­tain cal­ci­um, it con­tains oth­er im­port­ant nu­tri­ents like vit­am­in A, vit­am­in B12, po­tassi­um, mag­nesi­um, pro­tein and many more.

These all not only help to pre­vent os­teo­poros­is, they help to re­duce hy­per­ten­sion, and can help man­age weight.

Lactose in­tol­er­ant or ve­gan? There are plenty of oth­er ways to get these nu­tri­ents.

Some great ways to add dairy to the diet in­clude:

• Pre­pare in­stant soup with fat-free milk in­stead of wa­ter.

• Mix gran­ola or whole grain cer­eal with fat-free milk or yogurt.

• Dip fresh fruit in frozen, non­fat yogurt.

• Sub­sti­tute low-fat or fat-free plain yogurt for may­on­naise in tuna, egg or potato salad.

• For a sweet, de­li­cious and healthy treat, place chocol­ate milk in an ice cube tray and then put it in the freez­er. Then, add the cubes to cold cof­fee or fat-free milk.

If you do not eat dairy for any reas­on, check out these ways to make sure you are get­ting all the nu­tri­ents you miss from dairy:

• Soy products (milk, juice, tofu, soy­beans, etc.).

• Fresh fruits and ve­get­ables (broc­coli, bok choy, okra, kiwi, man­goes, avo­cadoes, etc.).

• Nuts and seeds (pea­nut but­ter, al­monds, sun­flower seeds, etc.).

• Oth­er (quinoa, len­tils, beans, etc.). ••

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