Q: What is the recommended amount of dairy that should be consumed daily?  My daughter drinks lactose-free milk, but I'm concerned with the amount she is drinking. She doesn't drink very much of it.
A: You should try to consume at least 3 servings of dairy each day. Enjoying three cups of low-fat or fat-free milk or milk products every day as part of a healthy diet as recommended by the 2005 Dietary Guidelines for Americans will improve the nutritional quality of your daughter's diet, whether she is dieting or not. And lactose-free milk is a good option if she has trouble digesting lactose in regular milk.

Q: Do you have any recommendations for how to get 3 servings a day of dairy?
A: I will share with you how I get mine! I love having whole grain cereal with fat-free milk for breakfast, a café latte made with low-fat or fat-free milk for a mid-day pick-me-up, and I often add low-fat cheese to my favorite salad (or pizza). Go to here for delicious dairy recipe ideas!

Questions on Milk

Q: How much milk is too much? My niece drinks about 8 12-ounce glasses a day. We use 1 percent and she doesn't have a weight problem. Is this dangerous?
A: 8 12-ounce glasses of milk is a lot of calories from milk. It's great because she is definitely getting a lot of protein and calcium. I don't know how old she is, but I'm guessing she might be in a growth state? If so, excess calories are less of a concern.

Q: I have always drunk whole milk but now that I am a little older I'm wondering if it is less healthy than 2% or skim?
A: 2% has less saturated fat than whole milk, and skim has no fat at all.

Q: Are there any health benefits from drinking 1% or 2% milk but not from fat-free milk, or is it just a matter of taste and diet?
A: You absolutely get the same nutrient package that milk offers, regardless of the fat content. In other words, milk provides 9 essential nutrients including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin. The difference is in the fat content. 1% and fat-free milk have less saturated fat (fat-free has none) and fewer calories than whole milk.

Nutrition and Benefits of Dairy

Q: What percentage fat do you recommend that we give our children?
A: I recommend 25 to 30% of calories from fat. For children, I defer to the US dietary guidelines: Keep total fat intake between 30 to 35% of calories for children 2 to 3 years of age and between 25 to 35% of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Q: Is it really better to eat several small meals than three meals a day? And how do you know when to eat the several small meals if that is better for you?
A: I do recommend several small meals each day! Specifically, six small meals and snacks, spaced every 3 to 4 hours.  I recommend a breakfast that includes dairy, grains, and a fruit, lunch and dinner that include protein, vegetables, and a source of whole grains, and three snacks, such as yogurt, string cheese, a fruit, or a small portion of nuts.

Q: I'm always trying to keep my breakfast healthy. What tips do you have for making sure it stays nutritious?
A: A nutritious breakfast is important! For maximum nutrition, think: 1 source of dairy (low-fat milk, yogurt), 1 source of whole grains (cereal or whole grain toast), and 1 fruit.  Remember, breakfast can help to jumpstart your metabolism, while providing you with energy for the day’s mental and physical tasks. And breakfast is a wonderful opportunity to start your day with nutrient-rich dairy foods.

Q: I would love to know what to do when you don't tolerate most dairy products... and don't care for the ones you do tolerate.
A: Sounds like you might be lactose intolerant. However, lactose intolerance does not mean that you have to avoid dairy. In fact, research has identified simple strategies that make dairy foods easier to digest. Many who experience symptoms of lactose intolerance have found the following tips help them enjoy dairy foods: start with small portions and gradually work up; drink milk with meals or a snack, instead of on an empty stomach, and try lactose-reduced or lactose-free milk.

Q: My boys love smoothies. It doesn't matter what time of the day, it always seems to be a great way to get them to eat fruits and dairy.
A: I like smoothies too!  If I’m on the go, I might have a smoothie for breakfast.  I love the Mango Yogurt Smoothie and Pomegranate Smoothie recipes.  By the way, yogurt in smoothies is a terrific source of calcium and  is especially helpful if you want strong bones, beautiful nails, good posture and a beautiful smile!

Q: My kids are into a lot of sports activities, so I was wondering if consuming dairy products prevents sport injuries?
A: Consuming dairy provides your body with a significant amount of calcium, which is essential for strong bones and for playing in sports! Also, believe it or not, white or chocolate milk is an ideal beverage to drink after a workout because each serving contains the nutrition needed to promote effective recovery after exercise. These nutrients include carbohydrates to refuel muscles; protein to reduce muscle breakdown and stimulate growth; and fluid and electrolytes to replenish what is lost in sweat and to rehydrate the body.

Q: What is the best advice you give your clients that you wish they would follow?
A: Here's what I tell my clients:

First, eat breakfast daily! Breakfast can be considered the most important meal of the day! Beginning each morning with a healthy breakfast that incorporates milk, cheese or yogurt will help you start a day of healthy choices.

Second, watch your calories. An excess of 500 calories each day translates to one pound gained each week. Many foods are hidden sources of sodium and sugars, which contribute calories, so it's important to read labels.

Third, be sure to exercise - ideally a minimum of 30 minutes, 5 days per week! I enjoy jogging, Pilates, and ballroom dancing (it counts)!

Questions on Calcium

Q: Does dairy matter for dental health? I've heard it's important - why is that?
A: Dairy is ABSOULTEY important for dental health! Dairy provides a significant amount of calcium, which is key for strong bones and teeth.  Most people realize that children need calcium to build their adult teeth. From there they assume that by the time adult teeth come in they are "finished." The truth is that adult teeth still need calcium and other trace minerals to make them more resistant to decay. We also need calcium to support the health of the alveolar bone (jawbone). Statistics indicate people with healthy calcium levels have significantly lower rates of periodontal disease, while low calcium intake is associated with higher rates of periodontal disease.

By the way, in my upcoming book, The Beauty Diet, I identify my “Top 10 Beauty Foods”. All of my “Top 10 Beauty Foods” contain at least trace amounts of calcium, but the best source is plain low-fat yogurt, with 448 milligrams in a cup (about half your recommended dietary allowance). Other good sources of calcium include other dairy products, such as low-fat milk and cheese.

Q: How do calcium supplements and sunshine add to the amount of milk needed in a diet? And how about other sources of calcium and vitamin D, such as low-fat cheese, yogurt, etc.?
A: Calcium supplements provide calcium, and sunlight allows your body to synthesize vitamin D. However, dairy foods provide calcium and other nutrients together in one package. Specifically, dairy foods provide nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin.

Also, studies show dairy foods, when consumed as part of a healthy diet, improve overall diet quality and may reduce the risk of osteoporosis, hypertension and other diseases. So, it’s still important to consume milk, yogurt, and cheese – even if you are out in the sun! You won’t necessarily need calcium supplements if you are getting the recommended 3 servings of dairy each day.

By the way - I do NOT recommend the sun for vitamin D synthesis anyway, because you synthesize D best without sunscreen -- something I do not recommend!!

Q: For calcium intake, am I better off with frozen yogurt or ice cream?
A: Frozen yogurt vs. ice cream? Well, the calcium content varies. I have seen frozen yogurts with 150 milligrams of calcium per serving. That's high for a frozen dessert. Also, frozen yogurts like Pinkberry have live active cultures - just like true yogurt. Your best bet is to read the calcium content on labels. If milk (not cream) is listed first, it is probably higher in calicium compared to other frozen desserts.

Q: I have had bone scans and have minimal changes but at 50 years old, I want to keep my bones healthy as long as I can.
A: Your needs for calcium increase to 1200 mg after age 50. So, if you are unable to meet your needs with 3 to 4 servings of dairy foods, then I would supplement with calcium.