Why is dairy important?

Dairy foods are an important part in an individual’s diet. Dairy foods including milk, yoghurt and cheese contain calcium, protein and carbohydrate (apart from cheese), all required for good health. Dairy foods are the richest source of calcium in the Australian Diet. It is recommended to consume 3 serves of dairy. Depending on your age, growth and nutritional needs,

One serve of dairy is equal to:

• 1 glass (250ml) of milk
• 1 tub (200g) of yogurt
• 2 slices (40g) of cheese

The Australian Dietary Guidelines recommend reduced-fat varieties should be chosen, where possible. However reduced-fat milks are not suitable for young children under 2 years, because of their high energy needs, but reduced-fat varieties should be encouraged for older children and adolescents particularly when there is a family history of obesity.

Childhood and Adolescents

Calcium which is important for bone development has been shown to be the most poorly consumed nutrient in childhood and adolescence. A National Child Nutrition and Activity survey conducted in 2007 showed although calcium requirements increase with age it has been shown that calcium intake does not keep the same pace. Above the age of 9 years girls were meeting less than 50% calcium requirements. For boys 12 years onwards they were just meeting 50% requirements. Adolescence is the most crucial time for bone development, almost half of the adult bone mass is acquired at this time. Four serves of dairy each day is needed for teens and three serves for childhood. If calcium requirements are not met there is increased risk of osteoporosis later in life.

Older Age

One in two women and one in three men over the age of 60 have osteoporosis in Australia. Post menopause and ageing increase bone mass loss. Three to four serves of dairy is required to reduce this bone mass loss as well as need for regular weight bearing exercise.

Pregnancy

Good nutrition during pregnancy is required to help keep a developing baby and its mother healthy. Three serves of dairy a day for optimum nutrition is required.

Exercise

Dairy is important to build strong bones, it can also be important for pre and post exercise for fuel and hydration as well as recovery. Many people cannot tolerate solid meals pre exercise; it can leave them feeling bloated and uncomfortable. Liquid nutrition such as a Smoothie (try Creative Gourmet Smoothie Cubes™ for a quick and easy Smoothie) can be better tolerated and still provide them with carbohydrates for fuel as well as fluids for hydration. Milk is an ideal post exercise recovery snack as it contains carbohydrate and protein which will refuel muscle for growth and recovery at the same time as fluid for rehydration.

Diabetes

Dairy foods are low glycaemic index (GI). A low GI food is a carbohydrate (eg. yoghurt and milk) that is digested slowly and thus produce a gradual rise in blood sugar levels. Low GI foods can assist in better management of diabetes thus dairy foods are an ideal food choice for people with diabetes.

So why not reap the benefits of dairy and start with a Creative Gourmet Smoothie as one of your daily servings of dairy.