With so many studies focused on weight gain and loss being released daily, it’s hard to keep track of them all! Real California dairy has a positive role to play in the diet, a fact supported by several recent scientific studies, which suggest that dairy foods (milk, yogurt, and cheese) play a beneficial role in maintaining a healthy weight. A growing body of research illustrates that enjoying three servings of milk, cheese or yogurt each day as part of a nutrient-rich, balanced diet may help maintain a healthy weight. It’s easy to enjoy three-a-day of dairy.

Multiple observational studies show that people who consume more calcium and vitamin D rich foods weigh less and/or have less body fat than those who consume little or no dairy.

Here are some easy tips to help obtain the recommended amounts of dairy calcium and vitamin D a day:

Milk: Choose skim or low-fat. If you’re not used to the taste, gradually work your way down from whole milk to 2 percent, then to 1 percent, and finally to skim.

Yogurt: Try Greek-style yogurt, which has more protein than regular yogurt, and add fresh or frozen berries of your choice for flavor and color.

Cheese: Eat a cheese stick with apples wedges for a snack. Look for “reduced fat” or “made with skim milk” on the label.

Tell us @RealCalifMilk how you work 3 servings of non- or low-fat dairy a day into your diet!

In the end, it is about balance – practicing moderation and engaging in physical activity will lead to successful weight loss.

References:

Zemel MB, Teegarden D, Van Loan M, Schoeller DA, Matkovic V, Lyle RM, Craig BA. Dairy-rich diets augment fat loss on an energy-restricted diet: a multi-center trial. Nutrients. 2009; 1(1): 83-100.

Boon N, Hul GBL, Stagen JHCH, Sluijsmans WEM, Valle C, Langin D, Vigueri N, Saris WHM. An intervention study of the effects of calcium intake on fecal fat excretion, energy metabolism and adipose tissue mRNA expression of lipid-metabolism related proteins. International Journal of Obesity 2007;31:1704-1712.

Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ, Shai I; DIRECT Group.Dairy calcium intake, serum vitamin D, and successful weight loss.Am J Clin Nutr2010 92: 5 1017-1022; First published online September 1, 2010.

Poddar KH, Hosig KW, Nickols-Richardson SM, Anderson ES, Herbert WG, Duncan SE. Low-fat dairy intake and body weight and composition changes in college students. J Am Diet Assoc. 2009; 109(8):1433-8.