PAID ADVERTISEMENT COMMUNITY HEALTH GUIDE The health benefits of dairy leafy greens and legumes, ensures people get enough calcium to affect bone im- provements. A healthy diet is comprised in older adults. Dairy, when of a mix of nutrient-rich consumed with calcium-rich foods and beverages. The United States Department of Agriculture includes dairy as part of its MyPlate pro- gram, which recommends foods and serving sizes of those foods from different food groups. For the purpos- es of the USDA guidelines, dairy includes milk, cheese, yogurt, lactose-free milk, and fortified soy milk and yogurt. However, dairy also may in- clude cream cheese, sour cream, cream, and butter. Recommendations regard- ing dairy consumption de- pend on age, gender, height, weight, and physical activity. Around two to three cups per day may be advised. Howev- er, the USDA says about 90 percent of Americans are not getting enough dairy. Dairy plays an important role in personal health. Here's a look at why dairy is a key component of a healthy diet. Dairy supports bone health. Calcium comprises the main mineral in the bones of the body. Healthline advises that dairy is often the best source of calcium in the hu- man diet. Evidence indicates that dairy can help improve bone density, reduce the risk of developing osteoporo- sis, and lower fracture risk tract to foster a healthier microbiota, according to U.S. Dairy. Cheeses, yogurt and kefir are fermented foods. These foods may improve digestion and gut barrier function. Dairy improves vitamin D levels. About one billion peo-Boost the immune system. ple across the globe have Dairy contains protein, vita- vitamin D deficiency, while min A, zinc, and selenium, 50 percent of the population which work together to has vitamin D insufficiency, strengthen the body's im- reports the Cleveland Clinic. mune system. Dairy contains Vitamin D is produced in the all nine of the essential ami- body through exposure to no acids that are responsible the sun and also comes from for supporting the immune dietary sources. Vitamin D is system and building and a nutrient the body needs, repairing tissue, says Dairy along with calcium, to build Farmers of America. strong bones and keep them healthy. Dairy products are often fortified with vitamin D to work in conjunction with calcium for good health. Dairy helps to sustain en- ergy levels. Dairy provides a source of high-quality pro- tein and essential amino ac- ids. Protein can curb hunger and help a person feel sati- ated longer. Dairy can help a person maintain fitness performance and may also be used for weight manage- ment. Dairy promotes gut health. Fermented dairy and foods in the dairy group that contain live cultures can add benefi- cial bacteria to the digestive Those who want to incor- porate more dairy into their diets are urged to choose low- and non-fat versions, which do not contain as much saturated fat as full- fat dairy. Saturated fat can contribute to elevated "bad" cholesterol (LDL) numbers and increase the risk of heart disease. Harvard Health sug- gests no more than 20 grams of saturated fat per day for the average 2,000-calorie diet, making low-fat dairy options a smarter choice. Dairy is an important food group for good health that helps to strengthen bones and the immune system. TF256937 adno=384110 PAID ADVERTISEMENT COMMUNITY HEALTH GUIDE The health benefits of dairy leafy greens and legumes , ensures people get enough calcium to affect bone im- provements . A healthy diet is comprised in older adults . Dairy , when of a mix of nutrient - rich consumed with calcium - rich foods and beverages . The United States Department of Agriculture includes dairy as part of its MyPlate pro- gram , which recommends foods and serving sizes of those foods from different food groups . For the purpos- es of the USDA guidelines , dairy includes milk , cheese , yogurt , lactose - free milk , and fortified soy milk and yogurt . However , dairy also may in- clude cream cheese , sour cream , cream , and butter . Recommendations regard- ing dairy consumption de- pend on age , gender , height , weight , and physical activity . Around two to three cups per day may be advised . Howev- er , the USDA says about 90 percent of Americans are not getting enough dairy . Dairy plays an important role in personal health . Here's a look at why dairy is a key component of a healthy diet . Dairy supports bone health . Calcium comprises the main mineral in the bones of the body . Healthline advises that dairy is often the best source of calcium in the hu- man diet . Evidence indicates that dairy can help improve bone density , reduce the risk of developing osteoporo- sis , and lower fracture risk tract to foster a healthier microbiota , according to U.S. Dairy . Cheeses , yogurt and kefir are fermented foods . These foods may improve digestion and gut barrier function . Dairy improves vitamin D levels . About one billion peo - Boost the immune system . ple across the globe have Dairy contains protein , vita- vitamin D deficiency , while min A , zinc , and selenium , 50 percent of the population which work together to has vitamin D insufficiency , strengthen the body's im- reports the Cleveland Clinic . mune system . Dairy contains Vitamin D is produced in the all nine of the essential ami- body through exposure to no acids that are responsible the sun and also comes from for supporting the immune dietary sources . Vitamin D is system and building and a nutrient the body needs , repairing tissue , says Dairy along with calcium , to build Farmers of America . strong bones and keep them healthy . Dairy products are often fortified with vitamin D to work in conjunction with calcium for good health . Dairy helps to sustain en- ergy levels . Dairy provides a source of high - quality pro- tein and essential amino ac- ids . Protein can curb hunger and help a person feel sati- ated longer . Dairy can help a person maintain fitness performance and may also be used for weight manage- ment . Dairy promotes gut health . Fermented dairy and foods in the dairy group that contain live cultures can add benefi- cial bacteria to the digestive Those who want to incor- porate more dairy into their diets are urged to choose low- and non - fat versions , which do not contain as much saturated fat as full- fat dairy . Saturated fat can contribute to elevated " bad " cholesterol ( LDL ) numbers and increase the risk of heart disease . Harvard Health sug- gests no more than 20 grams of saturated fat per day for the average 2,000 - calorie diet , making low - fat dairy options a smarter choice . Dairy is an important food group for good health that helps to strengthen bones and the immune system . TF256937 adno = 384110