The nutritional importance of dairy. Traditional Benefits Sports benefits Blood Pressure benefits.
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Transcript of The nutritional importance of dairy. Traditional Benefits Sports benefits Blood Pressure benefits.
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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