Calcium in Dairy Products

DAIRY GROUP

Calcium is found in milk and other dairy products. It is useful for the growth and development of strong bones and teeth. In order to get the needed amount of calcium, adolescents should take in foods that contain the calcium equivalent of 4 to 5 glasses of milk each day. Since some people are lactose intolerant, care must be exercised by these individuals in ingesting dairy products.

Milk is also a good source of protein. The protein found in milk is complete, meaning it contains all the essential amino acids in the right proportion.

Vitamins A and D can be found in any fortified fluid milk since these vitamins are added to insure the milk's health value. Vitamin A occurs naturally in fat, and is found in dairy products, such as butter, cream, and cheese. However, high-fat foods, such as ice cream, cheese, butter, and cream, should be kept to a minimum. Saturated fats, although a good source of Vitamin A, may be harmful to the circulatory system. Servings of the dairy group should come from products, such as fortified low-fat milk, yogurt, and cottage cheese.PROTEINS

Proteins such as meat and beans make up the body's best source of protein. Meat is a rich source of Vitamin B12 and B-complex vitamins, iron, and other minerals. Meat includes foods, such as beef, pork, poultry, fish, liver, and heart. Organ meats are particularly good sources of iron.

Beans also provide the body with protein, B-complex vitamins, and iron. However, the protein found in beans is incomplete. Beans must be eaten with a food source that provides the missing amino acids. For example, beans eaten with the right portion of rice will create a complete protein. Along with beans, seeds and nuts are also included in the meat and bean group. Peanuts and sunflower seeds are good sources of incomplete proteins.

Servings of meat