high-quality dairy in my diet ever since that

       yogurt/cheese experiment.

      When I began this book, I dedicated time to

       learning the science behind the health benefits of

       dairy, but I also wanted to dispel some common

       myths about the “downsides” of dairy—most

       importantly, the misconception that the saturated

       fat in all dairy products is harmful. As researcher

       Charles Benbrook noted in an article in PLOS One:

      Dairy products contribute significantly to dietary intakes

       of saturated fat in the United States and Europe, which

       has led to widely endorsed recommendations to limit

       consumption of whole milk and other high-fat dairy

       products, in favor of low- and non-fat dairy products.

       However . . . they give little or no consideration to the

       cardiovascular disease-risk reducing components in milk

       fat, especially omega-3 fatty acids, conjugated linoleic

       acid . . . protective minerals, and a beneficial effect on

       serum HDL (“good”) cholesterol.¹

      We must consider that milk fat with a high omega-3

       fatty acid content, which is found in pasture-raised

       dairy, may actually help combat cardiovascular

       disease. Here are a few research excerpts that

       describe possible benefits of grass-fed dairy:

       Milk from cows consuming significant amounts of grass and legume-based forages contains higher concentrations of omega-3 fatty acids (FAs) and conjugated linoleic acid than milk from cows lacking routine access to pasture and fed substantial quantities of grains, especially corn.²

       Daily consumption of grass-fed dairy products could potentially improve U.S. health trends. In addition to the well-established metabolic and cardiovascular benefits of omega-3 fatty acids and conjugated linoleic acid, there are additional benefits for pregnant and lactating women, infants, and children. Various forms of omega-3

      fatty acids play critical roles in the development of

       eyes, the brain, and the nervous system. Adequate

       omega-3 intakes can also slow the loss of cognitive

       function among the elderly.³

       Our dietary modeling scenarios show that replacing recommended daily servings of conventional dairy products with grassmilk products and avoiding some foods high in linoleic acid (LA) could substantially decrease historically high dietary [omega 6: omega 3 ratios]. . . . Such decreases have several potential health benefits.⁴

      While I consider plain, full-fat dairy from 100

       percent pasture-raised cows to be ideal, I know that

       it is not accessible for everyone. That said, organic

       dairy is increasingly available in most grocery stores,

       as well as Target and Walmart. What “organic” means

      THREE TIERS OF DAIRY QUALITY

      1. “Grassmilk” cows receive an essentially 100

       percent organic grass and legume forage-

       based diet, via pasture and stored feeds like

       hay and silage. . . . [G]rassmilk provides by far

       the highest level of omega-3s.

      2. “Organic” cows receive, on average, about

       80 percent of their daily Dry Matter Intake

       (DMI) from forage-based feeds and 20

       percent from grain and concentrates.

      3. “Conventional” cows are fed rations in

       which forage-based feeds account for an

       estimated 53 percent of daily DMI, with the

       other 47 percent coming from grains and

       concentrates. Conventional management

       accounts for over 90 percent