The nutritional importance of dairy

• Traditional Benefits

• Sports benefits

• Blood Pressure

benefits

Calcium Requirements

RDA (mg/d)

Children (1-10 yrs) 800 (or 3 servings/day)

Teenagers (11-17 yrs) 1200(or 5 servings/day)

Adults 18+ 800(or 3 servings/day)

Pregnancy & lactation 1200(or 5 servings/day)

What is a serving?

• 1 glass of milk (⅓ pint milk)

• 1 matchbox-sized piece of cheese (1oz/28g)

• 1 pot of yogurt (125g)

• Make them low fat!

Inadequate Calcium Intakes in Ireland

Inadequate

Girls 37%

Boys 28%

Teenage Girls 42%

Teenage Boys 23%

Women 23%

Men 11%

Dairy sources of calcium

Food (serving size) Calcium content per serving

Emmental cheese (30g) 291 mg

Cheddar, reduced fat (30g) 252 mg

Edam (30g) 239 mg

Brie (30g) 162 mg

Semi-skimmed milk (200ml) 240 mg

Skimmed milk (200ml) 244 mg

Whole milk (200ml) 236 mg

Low fat yoghurt (125g) 175g

Low fat custard (200g) 280g

Other sources of Calcium

Food (per serving) Calcium content

Seaweed (per 100g) 900 mg

Sardines in tomato sauce (100g) 430 mg

White flour (100g) 350 mg

Salmon, tinned (100g) 300 mg

Rice Krispies (30g) 136 mg

Spinach boiled in unsalted water (80g) 128 mg

Sesame seeds (per 15g) 101 mg

Brown bread (1 slice) 56 mg

Broccoli boiled in unsalted water (80g) 32 mg

Dietplan 6

Per serving

Calories

kcal

Carbs

(g)

Sugar

(g)

Fat

(g)

Sat fat

(g)

Calcium

(mg)

Low-Fat Milk (200ml)

92 9.4 9.4 3.4 2.1 240

Vie Shot 75 16 8 0.5 0 0

Water 0 0 0 0 0 0

Capri-Sun 88 21 21 0 0 0

Tropicana Go!

80 20 15 0 0 0

Dairy and body weight

“Those who meet the recommendations for milk, cheese & yogurt are less likely to be obese” (NOTF 2005)

Fat content of Milk

Milk Fat (%)

Skimmed (slimmers) 0.5%

Semi-skimmed (low fat) 1.5%

Fortified (usually low fat) 1.5%

Whole milk (full fat milk!) 3.5%

1 200ml glass of whole milk = 7g fat 1 200ml glass of low fat fortified milk = 3g

Total fat in a day – GDA woman = 70g

Which milk at what Age?

Age in Years Milk Type

Babies under 1 breast / formula

Toddlers 1 to 2 whole milk

Children 2 to 5,

Older children,

Teenagers,

Adults.

low fat

fortified

milk

Adults Slimming skimmed milk

Older people low fat fortified milk

Bone Development

90% by late teens

It’s never too late to maintain healthy bones!

Dental Health

• Calcium and phosphate in milk help to protect tooth enamel

• Casein (milk protein) is also protective

• Forms a thin protective film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids

Dairy & Sports

vs

Physical activity helps to strengthen bones

School milk programme – boost calcium intakes

Milk & Rehydration

• Water, sugar (lactose) and electrolytes (sodium & potassium) in skimmed milk make it a good recovery solution after exercise.

• Skimmed milk more effective than water & sports drinks at rehydrating

the body after exercise (1, 2)

• Milk contains good quality protein and has been shown in studies to be effective in inducing protein synthesis and in reducing exercise induced muscle damage

(1) Shireffs et al (2007); (2) Watson et al (2008)

Milk & Muscle Recovery

• Carbohydrates and proteins in milk may help to prevent exercise-induced muscle damage

• Semi-skimmed milk or milkshake (for athletes) - effective

• Milk contains good quality protein and has been shown in studies to be effective in inducing protein synthesis and in reducing exercise induced muscle damage post exercise.

Cockburn et al (2008)

The Sunshine Vitamin D

“In the absence of vitamin D we cannot absorb more than 15% of the calcium we consume”. Prof R. Heaney, Prof of Medicine, Creighton Uni, Nebraska.

Low levels of Vitamin D linked to :

•Rickets in children•Osteomalacia•Osteoporosis •Diabetes•Colon / breast cancer•High blood pressure•Peridontal disease•Chronic pain

Importance of Vitamin D

• Low blood levels of vitamin D had twice the risk of a cardiovascular event in the following five years compared to those with higher levels of vitamin D

Ref: Vitamin D deficiency and risk of cardiovascular disease. Circulation.

2008 Jan 29;117(4):503-11

Vitamin D Sources• Sunlight• Fortified Dairy

products• Fortified breakfast

cereal• Oily fish• Eggs

Vitamin D intakes in Ireland

North/South Food Consumption Survey 2001 www.iuna.net

National Children’s Food Survey 2005 www.iuna.net

Adult RDA Actual Adult Intakes

Actual Child Intakes

10 ug / day

75% have an intake of less than ½ the recommended levels.

88% primary schoolchildren

don’t meet recommended

levels.

Dairy & Blood Pressure

Dairy & Blood Pressure

The DASH diet• Reduced blood pressure within 2

weeks on a diet containing:

• fruit and vegetables (8-10 servings / day)

• low-fat dairy products (2-3 servings / day)

• reduced sodium intake (3g / day)

Appel LJ et al (1997, 2006).

Blood Pressure & Adolescents

• DASH-type diet also shown to lower blood pressure in adolescents with high blood pressure

• Study encouraged adolescents to consume fruit, veg & low fat dairy (no specific calorie recommendation made)

• Participants educated in reducing sodium intakes

• 50% of participants achieved normal BP levels

Couch et al (2008)

What’s the magic ingredient?

Combination of factors:

• Fruit & veg intakes

• Low salt intakes

• Calcium in milk

• Milk peptides (1)

• May help to relax blood vessels

(1) Xu et al (2008)

Bone Health

Calcium

Involved in bone formation

Vitamin D

Helps the body to use calcium

Phosphorus

Helps with bone calcification

Magnesium

Protein

Osteoporosis

• Bones = scaffolding for our body

• Skeleton allows us to move & provides a protective cage for our internal organs

• Known as a silent disease because, until a fracture occurs, symptoms can be absent

Risk Factors for Osteoporosis

Modifiable Lifestyle Factors Difficult to Modify Factors

Excessive intake of caffeine Advanced age

Excessive intake of salt Endocrine disorders e.g. diabetes

Excessive intake of vitamin A Bowel disorders e.g. IBS

Alcoholism / high intake (>3 drinks/day) Blood disorders e.g. leukaemia

Calcium deficiency Prior fracture

Vitamin D deficiency Family history of osteoporosis

Low activity levels Genetic disorders e.g. cystic fibrosis

Low weight High risk medication use e.g. corticosteroids

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