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The nutritional importance of dairy. Traditional Benefits Sports benefits Blood Pressure benefits. Calcium Requirements. 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!.
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Traditional Benefits • Sports benefits • Blood Pressure • benefits
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!
Other sources of Calcium Dietplan 6
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 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
Bone Development 90% by late teens It’s never too late to maintain healthy bones!
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 Dental Health
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)
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) Milk & Muscle Recovery
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
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 Importance of Vitamin D
Vitamin D intakes in Ireland North/South Food Consumption Survey 2001 www.iuna.net National Children’s Food Survey 2005www.iuna.net
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)
Combination of factors: Fruit & veg intakes Low salt intakes Calcium in milk Milk peptides (1) May help to relax blood vessels What’s the magic ingredient? (1) Xu et al (2008)
Bone Health Vitamin D Helps the body to use calcium Calcium Involved in bone formation Magnesium Phosphorus Helps with bone calcification Protein
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 Osteoporosis
