Lynda
Johnson, RD, nutrition and health education
specialist
University of Missouri Extension
Calcium has been known for its important
role in bone health and the prevention of
osteoporosis. Now studies indicate there
is a growing body of evidence that shows
a relationship between calcium intake and
maintaining a healthy body weight.
The dairy-weight loss connection
A recent study in Obesity Research shows
that adults on a reduced-calorie diet who
ate three to four servings of dairy foods
each day lost an average of 24 pounds, significantly
more than those who also cut calories but
consumed few or no dairy foods. The study
also indicated that the three to four servings
of dairy foods help people lose more fat
from the abdominal region, when compared
to those who just cut calories or took calcium
supplements. Key nutrients in dairy foods
including the calcium and protein appear
to improve the body?s ability to burn fat.
Researchers working to identify the mechanism
by which calcium impacts body weight revealed
that, as dietary calcium intake increases,
calcium levels within fat cells decrease.
This leads to a decrease in fat production,
and an increase in fat breakdown at the
cellular level. This shift in fat metabolism
may result in less fat storage and a reduction
in body weight.
Evidence seen in both children and adults
?The fact that three to four servings of
dairy foods may help with weight loss, in
addition to building strong bones, is great
news. People can choose to drink milk, or
eat cheese or yogurt to supply the body
with calcium,? stated Lynda Johnson, RD,
nutrition and health education specialist
with University of Missouri Extension. ?Research
shows that dairy foods signal the body to
burn more fat,? Johnson said. The relationship
between calcium and body weight has been
observed in numerous clinical studies. Here
are some study highlights:
When children and adults consume higher
levels of calcium and dairy foods, they
tend to have less body fat. The most significant
impact can be seen at the highest level
of calcium intake.
The impact of calcium on weight loss is
even greater when it?s supplied through
low-fat dairy foods, rather than from calcium
supplements.
Research suggests that long-term high dairy
calcium intake may increase the rate at
which dietary fat is burned.
A New Zealand study found that children
who regularly avoided drinking milk, and
did not eat calcium rich foods or take calcium
supplements, had lower bone density and
weighed more, two factors which increase
risk for bone fracture.
Make Three-a-Day a habit
According to behavior experts, it only takes
21 days to start building a new health habit.
Since June is National Dairy Month, this
makes the perfect time to encourage your
family to eat three servings of dairy foods
each day. Parents and kids can choose from
of number of different snack options, ranging
from low-fat flavored milks to yogurt to
string cheese. Start your day with a fruit
smoothie, or add a slice of cheese to your
sandwich, enjoy pudding for dessert, or
reach for a glass of cool, refreshing milk
instead of a soft drink. See if you can
enjoy three to four daily servings of dairy
each week.
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