Milk products and healthy weight: What's the connection?

Many of us know that the keys to weight control are to have a balanced diet and be physically active. Did you know that calcium may also play an important role in weight management? It's true! In conjunction with a healthy diet and an active lifestyle, research has shown that diets that contain adequate amounts of calcium and milk products may help prevent obesity. So, if you thought you needed to avoid milk products while dieting, it's time to learn something new! Read on to discover how consuming enough milk products may help you achieve and maintain a healthy body weight.



The weight-calcium connection

Milk products are the best food source of calcium, however this essential food group is under consumed by about two-thirds of Canadians. Studies show that people who don't eat enough milk products are at greater risk of being overweight. Researchers have found that over time, adults who consume a diet that is low in calcium and milk products tend to gain more weight and more body fat than those with higher intakes.



You're probably wondering then – what is the right amount of milk products in a healthy, balanced diet? Canada's Food Guide recommends two daily servings of Milk and Alternatives for people aged 19 to 50, and three daily servings for people 51 and older. One serving is equal to:



• 250 mL (1 cup) milk

• 175 mL (3/4 cup) yogurt

• 50 g (1.5 oz) cheese



If you're not getting enough, an easy way to get more servings of Milk and Alternatives is to prepare delicious recipes that are rich in milk products, such as Easy Pita Pizzas, Caprese Salad, Stuffed Portobello Mushrooms and French Onion Soup.



To know if you are getting enough, visit getenough.ca.



Start with breakfast

Another great tip for maintaining a healthy weight is to eat breakfast daily. Milk products are rich in protein, which helps you feel full so you'll consume fewer calories. Start your day with fibre-filled whole grain toast and pair it with a Raspberry Rhubarb Yogurt Parfait  or a Morning Mango Smoothie, or opt for whole grain cereal and milk. Choosing breakfast foods that are high in both protein and fibre will help you stay full longer. When you're not hungry mid-morning, you won't crave that jumbo 500-calorie muffin during your coffee break, and can opt for a sensible snack instead, such as fruit or a nice latte.



Keep in mind

Almost 60 per cent of Canadian adults are overweight or obese. It is important to stay realistic: obesity is a problem with many factors. Calcium is not a magic solution, but consuming adequate quantities of milk products may provide an added benefit in weight management.



Enjoying milk products is a tasty way to meet your daily calcium needs, but what about calcium supplements? Are they equally effective for weight control? One study looked at this question and found that while both milk products and calcium supplements may aid in weight loss, people having milk products lose more weight than people taking calcium supplements. Milk contains 16 essential nutrients including protein, and calcium supplements just can't offer the same winning combination.



The best advice for achieving a healthy weight? Follow Canada's Food Guide, get 2-3 servings of Milk and Alternatives each day according to your age group and be physically active as often as possible. And, watch out for those jumbo muffins - they are cake in disguise!



To learn more about the serving sizes of milk products, visit getenough.ca.





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