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

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Presentation on theme: "The nutritional importance of dairy. Traditional Benefits Sports benefits Blood Pressure benefits."— Presentation transcript:

1 The nutritional importance of dairy

2 Traditional Benefits Sports benefits Blood Pressure benefits

3 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 & lactation1200 (or 5 servings/day)

4 What is a serving? 1 glass of milk ( pint milk) 1 matchbox-sized piece of cheese (1oz/28g) 1 pot of yogurt (125g) Make them low fat!

5 Inadequate Calcium Intakes in Ireland Inadequate Girls37% Boys28% Teenage Girls42% Teenage Boys23% Women23% Men11%

6 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

7 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

8 Per serving Calories kcal Carbs (g) Sugar (g) Fat (g) Sat fat (g) Calcium (mg) Low-Fat Milk (200ml) 929.4 3.42.1240 Vie Shot 751680.500 Water 000000 Capri-Sun 8821 000 Tropicana Go! 802015000

9 Dairy and body weight Those who meet the recommendations for milk, cheese & yogurt are less likely to be obese (NOTF 2005)

10 Fat content of Milk MilkFat (%) 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

11 Which milk at what Age? Age in YearsMilk Type Babies under 1breast / formula Toddlers 1 to 2whole milk Children 2 to 5, Older children, Teenagers, Adults. low fat fortified milk Adults Slimmingskimmed milk Older peoplelow fat fortified milk

12 Bone Development 90% by late teens Its never too late to maintain healthy bones!

13 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

14 Dairy & Sports vs Physical activity helps to strengthen bones School milk programme – boost calcium intakes

15 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)

16 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)

17 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

18 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

19 Vitamin D intakes in Ireland North/South Food Consumption Survey 2001 National Childrens Food Survey 2005 Adult RDAActual Adult Intakes Actual Child Intakes 10 ug / day 75% have an intake of less than ½ the recommended levels. 88% primary schoolchildren dont meet recommended levels.

20 Dairy & Blood Pressure

21 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).

22 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)

23 Whats 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)

24 Bone Health Calcium Involved in bone formation Vitamin D Helps the body to use calcium Phosphorus Helps with bone calcification Magnesium Protein

25 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

26 Risk Factors for Osteoporosis Modifiable Lifestyle FactorsDifficult to Modify Factors Excessive intake of caffeineAdvanced age Excessive intake of saltEndocrine disorders e.g. diabetes Excessive intake of vitamin ABowel disorders e.g. IBS Alcoholism / high intake (>3 drinks/day)Blood disorders e.g. leukaemia Calcium deficiencyPrior fracture Vitamin D deficiencyFamily history of osteoporosis Low activity levelsGenetic disorders e.g. cystic fibrosis Low weightHigh risk medication use e.g. corticosteroids


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