Dairy should be a part of your daily diet, as it is the main source of calcium. An insufficient intake of this essential mineral can lead to growth and development issues in children, serious illnesses, and a higher risk of bone fractures in adults and the elderly.
The best times to consume dairy:
Milk is typically consumed at breakfast or before bedtime. Thanks to their variety, yogurts can be enjoyed at any time during the day — either as part of main meals or as snacks in between.
For a light and quick meal — whether it’s breakfast, a workplace snack, or a low-calorie dinner — fresh (unaged) cheeses are highly recommended.
Cheese is one of the best sources of calcium, especially important for children and teenagers to help strengthen bones. It’s also beneficial for seniors in preventing osteoporosis. Calcium from cheese is absorbed more efficiently than from milk. For example, 100g of fresh cow cheese contains about 90mg of calcium.
Milk also plays an important role in combating obesity. Consuming 400 ml of dairy daily may reduce obesity risk by up to 70%. A calcium-rich diet also helps speed up fat metabolism and supports weight maintenance. Additionally, low-fat milk is an ideal snack for those following low-calorie diets or looking to lose a few pounds, as it can be consumed between meals without guilt.
To prevent osteoporosis, consistent dairy consumption should be combined with a balanced diet rich in calcium and vitamin D, regular physical activity, quitting smoking, and limiting alcohol intake. Naturally, annual checkups should include bone density tests — especially after menopause.
If you’d like to learn more about the benefits of dairy or how it can help support a varied diet, consult with a nutritionist.
