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Dairy still crucial to healthy dietWith all the talk of fruits, vegetables and whole grains in a healthy diet, dairy can get lost in the shuffle, said VeEtta Simmons, Crittenden County staff chair with the University of Arkansas Division of Agriculture. Milk and other dairy products are an important source of calcium, which is essential for bone growth, development and maintenance. Calcium is also needed for normal functioning nerves and muscles, and helps blood clot to close a wound. It may lower the risk of hypertension, certain cancers, and most notably osteoporosis. "Bone growth is at its highest during the childhood and teenage years, so it is important that we consume dairy products daily, especially during those years," said Simmons. Besides calcium, dairy products are also a source of protein, potassium, riboflavin, niacin, phosphorus, and vitamins D, A and B12. So how much dairy is ideal? Portion sizes will vary according to age group, but a healthy diet should include three portions of low-fat or fat-free dairy products each day, she said. If you're not getting enough dairy, try these helpful and tasty tips: --Make a smoothie with low-fat yogurt, a banana, and other fresh or frozen fruit. --Try low-fat puddings or yogurts. --Spice things up with a low-fat quesadilla: top a whole wheat tortilla with low-fat cheese, and heat in a microwave or skillet. Top with salsa. --Add low-fat or fat-free ricotta cheese to Italian dishes, or use as a spread in place of cream cheese. --Start the day right with a bowl of whole grain cereal and low-fat or fat-free milk. --Pick low-fat or fat-free milk as the beverage of choice for at least one meal a day. --Make foods taste richer without all the guilt: Substitute low-fat or fat-free milk in place of water when making soups, pancakes, hot cereal or hot chocolate. --Add a little low-fat or fat-free cheese to a salad.
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