FOOD : Dairy: Milk, Cheese, Yogurt, Butter

Dairy: A Source of Nutrients for Strong Bones and Overall Health
Dairy products are rich in essential nutrients, particularly calcium, which is vital for maintaining bone health. Dairy foods also provide protein, vitamins, and healthy fats. In this section, we’ll focus on four common dairy products: milk, cheese, yogurt, and butter.

1. Milk
Milk is a foundational dairy product that comes from cows, goats, or other mammals and is rich in essential nutrients. It’s widely consumed in its liquid form or used in cooking and baking.

Types of Milk:

Whole Milk: Contains about 3.25% fat, offering a rich and creamy taste.
Low-Fat Milk: 1% or 2% fat, offering a balance between creaminess and fewer calories.
Skim Milk: Nearly all fat is removed, making it a lower-calorie option.
Plant-Based Milks: Almond, soy, oat, and coconut milks are alternatives for those avoiding animal products.
Nutritional Benefits:

Calcium: Essential for bone and teeth health. A single cup of milk provides around 28% of the recommended daily intake of calcium.
Protein: Contains casein and whey proteins, supporting muscle repair and growth.
Vitamins: A good source of vitamins D and B12, which support bone and nerve health.
Healthy Fats: Whole milk contains healthy fats that help absorb fat-soluble vitamins like A, D, E, and K.
Common Uses:

Consumed as a beverage or added to coffee, tea, and smoothies.
Used in baking, sauces, soups, and other dishes.
A base for other dairy products like yogurt and cheese.

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