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Pam Stuppy, Oakhurst's licensed dietitian, has been answering your questions about dairy nutrition. Here are her answers to some of your most frequently asked questions. |
Q: How much milk/calcium do I need each day?
A: It depends on who you are and what stage of life you're in. Here's some general guidelines. Each glass of milk is an 8 oz. equivalent.
Recommended Calcium
| Children up to age 3 |
500mg (2 8 oz. glasses) |
| Children age 4-8 |
800mg (3 8 oz. glasses) |
| Adolescents |
1200-1500mg (3-4 glasses) |
| Adult women until menopause |
1000mg (3 glasses) |
| Pregnant women |
1000-1200mg (3-4 glasses) |
| Women Breastfeeding |
1300-1500mg (4-5 glasses) |
| Postmenopausal women |
1500mg (4-5 glasses) |
| Adult males |
1000mg (3 glasses) |
| Men and women after age 70 |
1500mg (4-5 glasses) |
| Men and women with osteoporosis or With the use of some medications (like prednisone) |
1500mg (4-5 glasses) |
For younger children – up to age 10 – two to three glasses of milk a day should be adequate. For teens, it should be about 4 glasses.
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Q. How do I get enough calcium when I am lactose sensitive?
A. Products like aged cheese or those with active cultures, such as yogurt or Oakhurst Nu-trish milk are usually better tolerated than other dairy products. Nu-trish milk has all the health benefits of regular milk but the addition of active cultures means it may allow for better digestion.
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Q.
Can I give Nu-trish to my lactose-intolerant 1-year-old?
A. Nu-trish milk is sometimes tolerated by persons who have mild lactose intolerance. If your baby is highly lactose intolerant, I would continue with lactose-free milk. If it is only a mild intolerance, try Nu-trish and note any symptoms (gas, bloating, abdominal cramping). He/she should also do well with yogurt, which would be a good source of protein and calcium.
Top Q.
Are milk nutrients affected by microwaving?
A. As far as I know, the nutrients would be stable. If you are using Nu-trish Milk that contains active cultures, the cultures cannot survive at temperatures above 110 degrees F., but all the other nutrients would be similar to other milk products.
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Q. I am trying to lose weight. Can I still eat dairy?
A. Yes. You should consider making dairy a part of your weight loss program. At Oakhurst, many of our most popular milks and other products come in low and no-fat versions. The nutrients in milk are critical to maintaining your health, and recent studies have shown a possible link between the calcium in milk and weight loss.
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Q. If I had a bone density test and my bones look fine, why do I still need calcium?
A. Bone is constantly changing, especially with increasing age. Maximum bone density is established by the end of our adolescent years, levels off, and then starts a decline. During menopause, women can experience a dramatic decline in bone density. In addition to other nutrients in a healthy diet, calcium is a crucial ingredient for maximizing bone density. Bone is also made of protein and for older adults that do not get enough protein, dairy products can be a good source.
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Q. Why do you add Vitamin D to milk?
A. Think of vitamin D as a wagon that carries calcium into and around the body. It helps regulate the calcium that goes into the bone and also the excretion of calcium by the kidneys.
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Q. What is the amount of Vitamin D in Nu-trish?
A. To make Nu-trish milk, we take regular skim or 1.5% milk and add active cultures. For this reason, the nutrients are identical to the regular milks. This means that every 8 oz. of Nu-trish contains 300mg of calcium and 100 IU of vitamin D. You can find the full nutritional analysis under Products on our website.
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Q. Which is better for my bones – taking a calcium supplement or drinking milk?
A. Bones are made up of many nutrients – protein, calcium, and a number of minerals. There are also other nutrients like vitamins C and D that are not a part of bone but that help in its creation. Supplements often contain calcium and possibly magnesium and vitamin D, but they do not contain all the other nutrients required for bone building and maintenance. Milk contains protein, calcium, magnesium, vitamin D, and many other nutrients to help keep you and your bones healthy.
Top Q. What are the benefits of the active cultures like those in Oakhurst's Nu-trish Milk?
A. The cultures we add to our Nu-trish milk are live Lactobacillus acidophilus and Bifidobacterium bifidum - some of the beneficial bacteria found in our own intestinal tracts. They are added to our milk immediately before packaging. For this reason, they provide similar health benefits to the active cultures in yogurt like promoting immune system health (especially important for older adults), intestinal tract health, and making it easier for people who are lactose sensitive to enjoy milk. Products containing active cultures can also help persons who have been on long-term antibiotic therapy to restore beneficial bacteria in the intestinal tract. Please note that heating the milk above 110 degrees will kill the bacteria.
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Q. How many live cultures are in Nu-trish?
A. Nu-trish milk contains active cultures in the billions of organisms per serving similar to a serving of yogurt. For more information on Oakhurst Nu-trish Milk, click here.
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