A POWERFUL COMBINATION This educational resource is intended for healthcare professionals. 1
oats dairy= FILLING FOOD GAPS essential NUTRIENTS OATS + DAIRY = BETTER TOGETHER Dairy products and oats contain important nutrients that contribute to health and wellness. The concept of pairing is not new. Whether it s pairing foods to create a balanced meal or pairing wine with a favorite cheese, nutrition experts know that food combinations can enhance the flavor and nutrition of meals, and, ultimately, help meet health and wellness goals. Oats and dairy are an ideal pair. From oatmeal made with milk to a yogurt and granola parfait, paring oats with dairy foods helps: FILL FOOD & NUTRIENT GAPS: People aren t meeting the recommendations for whole grains or dairy foods. 1,2 Eating low-fat and fat-free milk, cheese and yogurt, along with oat-based products, such as oatmeal and oat bars, can help to close these food gaps and provides key nutrients to the diet. BRIDGE THE BREAKFAST BARRIER: Eating breakfast is linked to a healthier body weight, better nutrition and better school performance. 2-8 Yet, many people skip breakfast. A combination of oats and dairy foods in the morning is an easy way to help ensure a nutritious start to the day. MAKE GOOD NUTRITION SIMPLE: Oats and dairy foods have long been meal-time favorites. Enjoying them together creates affordable, delicious and nutritious meal solutions for the whole family. THE FACE OF TODAY S DIET While diets today do not fall short in calories, people are still far from meeting recommendations for key nutrients and foods. 1,2 Falling Short Many Americans* are missing the mark on dairy and whole grains, and the key nutrients that these foods provide - including calcium, vitamin D, potassium and fiber. 1,2 Making Nutrient-Rich Choices Swapping out nutrient-poor choices for nutrient-rich options will help fill the gaps while being mindful of calories. EATING BREAKFAST MAY HELP WITH BETTER COGNITIVE FUNCTION AND SCHOOL PERFORMANCE IN KIDS. 6-8 BREAKFAST: Approximately one out of five Americans skip breakfast. 9 85% DO NOT MEET DAILY DAIRY RECOMMENDATIONS SNACKS: 99% DO NOT MEET DAILY WHOLE GRAINS RECOMMENDATIONS *2 years and older. More than nine out of ten adults snack. 11 Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt and cheese... Consume at least half of all grains as whole grains. Oats with dairy foods can help increase morning protein and are a great snack option. About 1/4 of kids calories come from snacks, contributing several key nutrients including fiber, calcium, vitamin D and 2010 Dietary Guidelines for Americans Getting more protein at breakfast, as part of a diet higher in protein, can help curb hunger it s 2 currently the meal with the least magnesium. 11 amount of protein consumed. 10,11 3
DISCOVER THE goodness of oats dairy iron calcium vitamin D Powerful partners, oats and dairy help fill food and nutrient gaps, may provide important health benefits, and are a simple and delicious option for breakfast and beyond. Nutrition and Health Tremendous nutrition power can come from including oats and low-fat and fat-free dairy foods in a healthy diet. The Dietary Guidelines for Americans state that moderate evidence indicates intake of whole grains may reduce the risk of cardiovascular disease and is associated with lower body weight. 2 It also states that moderate evidence indicates intake of milk and milk products is linked with improved bone health, especially in children and adolescents, and reduced risk of cardiovascular disease and type 2 diabetes. 2 OATS AND DAIRY ARE COMPLEMENTARY OATS Heart Health* Key Nutrients for Health DAIRY Reduced Risk of Cardiovascular Disease Reduced Risk for Type 2 Diabetes Bone Health^ [ ] FIBER for digestive health, IRON for healthy blood cells, CALCIUM and VITAMIN D for strong bones, POTASSIUM for healthy blood pressure Oats + Milk = Protein + Fiber + 9 Key Nutrients potassium phosphorus magnesium vitamin A vitamin B12 riboflavin MORE THAN 1/3 OF KIDS* EAT CEREAL (HOT OR COLD) AND MILK FOR BREAKFAST. THEY ARE MORE LIKELY TO MEET THEIR DAILY GOALS FOR DAIRY AND SEVERAL NUTRIENTS. 9 *2-18 years A serving of oatmeal made with milk is an affordable choice. 12 A Simple and Delicious Way to Help Fill Food and Nutrient Gaps Try these easy ways to enjoy oats and dairy. 12,13 Make it with Milk People may be missing an opportunity to boost the morning meal. Make oatmeal with low-fat or fat-free milk for a delicious and nutritious start to the day. EACH COMBINATION IS LESS THAN 4 (INCLUDING CALCIUM AND VITAMIN D) 5 2.5X 9 1/2 cup dry oats 1 cup low-fat milk 60 g. oatmeal bar 13 1.5 oz. low-fat cheese 1/2 cup granola 1 cup low-fat yogurt VITAMINS & MINERALS = >>>>>> CALCIUM PHOSPHORUS POTASSIUM CALORIES { 13-16 OATMEAL MADE WITH WATER** 20 mg 180 mg 140 mg 5G 150 On average, it s: $0.37 2 NUTRIENT-RICH FOODS GRAMS OF 4-5 GRAMS OF FIBER 330 mg 415 mg 510 mg 13G 250 $2 OATMEAL MADE WITH LOW-FAT MILK** **1/2 cup of dry oats and 1 cup of water or low-fat milk
ONE POWERFUL combination TWO NUTRIENT POWERHOUSES THE POWER OF THE OAT Whole Grain Oats BRAN: contains the greatest amount of ß-glucan (soluble fiber) and is a rich source of B vitamins. ENDOSPERM: largest section and middle layer serves as the main energy source in the form of carbohydrate and protein. GERM: heart of the grain and the smallest part of the kernel loaded with nutrients like B vitamins, vitamin E, trace minerals and phytonutrients. DAIRY GOOD NUTRITION Dairy foods provide important nutrients adults and kids are falling short on. In fact, it s hard to meet nutrient goals without the recommended servings of dairy. 15-17 THE DIETARY GUIDELINES FOR AMERICANS RECOMMEND DAIRY PRODUCTS EACH DAY 2,18 CHILDREN 2-3 YRS 2 CUPS CHILDREN 4-8 YRS 2.5 CUPS ADULTS, CHILDREN 9+ YRS 3 CUPS What s a Serving? Milk, 1 cup Yogurt, 1 cup 15% OF 10% OF FOR 150 CALORIES, ONE-HALF CUP OF OATMEAL PROVIDES: 13 THE DV OF FIBER (INCLUDING 2 GRAMS OF SOLUBLE FIBER) THE DV OF IRON [DV=Daily Value], based on a 2,000 calorie diet The different size and shape of the oats only affects cooking time and texture! STEEL CUT OATS Cut, and not rolled, for a full and hearty texture. OLD FASHIONED OATS Traditional rolled oats. QUICK OATS Cooks in one minute. A 40 GRAM SERVING OF OATMEAL HELPS KEEP YOU FULL FOR UP TO 4 HOURS* *when consumed with one cup of fat-free milk. 14 INSTANT OATS Cut finer to cook faster. 39 grams whole grain AVERAGE ~ 2.4 Cups Choose low-fat or fat-free dairy foods first. 2 STARTING AT AGE 4, PEOPLE ARE ALREADY MISSING OUT ON DAIRY RECOMMENDATIONS. 18 MILK IS THE TOP FOOD SOURCE OF 9 ESSENTIAL NUTRIENTS IN KIDS DIETS. 19 Protein Power AVERAGE ~ 2.0 Cups A Breakfast Benefit Most dairy products are a good source of high-quality protein. Research indicates that consuming a higher protein diet can help people meet their health and wellness goals, including managing their weight, feeling fuller longer, and supporting muscle for 10, 20-22 exercise recovery and healthy aging. Lactose Intolerant? AVERAGE ~ 1.6 Cups Breakfasts with more milk are associated with higher daily intakes of calcium, vitamin D and potassium for adults and kids but not higher daily intakes of calories, fat or added sugar. 9 People can still enjoy their favorite dairy products. To learn more, visit NationalDairyCouncil.org. Cheese, 1.5 oz. natural, 2 oz. processed ONE CUP OF MILK PROVIDES: 13 30% DV of calcium 30% DV of vitamin D 25% DV of phosphorus 25% DV of riboflavin 20% DV of vitamin B12 16% DV of protein 10% DV of potassium 10% DV of vitamin A Values shown are for low-fat milk fortified with vitamins A and D [DV = Daily Value], based on a 2,000 calorie diet 6 7
2014 National Dairy Council For more information, resources and additional references, please visit: NATIONAL DAIRY COUNCIL: www.nationaldairycouncil.org QUAKER OATS CENTER OF EXCELLENCE: www.quakeroatscenterofexcellence.com /nationaldairycouncil /Quaker @NtlDairyCouncil @Quaker REFERENCES 1) Krebs-Smith SM, et al. J. Nutr. 2010;140: 1832-1838. 2) U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, January 2011. 3) Haines J, et al. Obesity. 2007;15:2748-2760. 4) Timlin MT, et al. Nutr. Rev. 2007;65:268-281. 5) Barton BA, et al. J. Am. Diet. Assoc. 2005;105:1383-1389. 6) Rampersaud GC. Am. J. Life. Med. 2009; 3: 86-103. 7) Murphy JM, et al. Arch. Pediatr. Adolesc. Med. 1998;152:899-907. 8) Wesnes KA, et al. Appetite. 2003;41:329-331. 9) Auestad N, Quann EE, Fulgoni VL 3rd. What s for Breakfast? How Dairy Fits Into Breakfast Patterns of Children and Adults. Dairy Research Institute Data Brief No. 1301. Rosemont, IL: Dairy Research Institute; May 2013. Available at http://www.usdairy.com/~/media/usd/public/ breakfastpatternsdatabrieffinalaug2013.pdf.ashx. 10) Bendtsen LQ, et al. Adv. Nutr. 2013;4:418-438. 11) What We Eat in America, NHANES 2009-2010. 12) Sales data from IRI, total U.S., multi-outlet, calendar year 2013. 13) U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. 14) Rebello CJ, et al. FASEB J. April 2013; 27:126.4 15) Heaney RP. Adv. Nutr. 2013; 4: 151-156. 16) Fulgoni VL, et al. Nutr. Res. 2011;31:759765. 17) The Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. 18) Dairy Research Institute. NHANES 2007-2008. Available at www.usdairy.com. 19) Keast DR, et al. Nutrients. 2013;5:283-301. 20) Beelen M, et al. J. Phys. Act. Health. 2010;20:515532. 21) Wolfe RR. Brit. J. Nutr. 2012;108:S88-93. 22) Clifton P. Brit. J. Nutr. 2012;108:S122-129. *Soluble fiber from foods such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Moderate evidence indicates that intake of milk and milk products is associated with a reduced risk of cardiovascular disease and type 2 diabetes. 2010 Dietary Guidelines for Americans ^Moderate evidence indicates that intake of milk and milk products is linked with improved bone health, especially in children and adolescents. 2010 Dietary Guidelines for Americans 8