Dairy, for strong bones and muscles

Dairy products play an important role in maintaining a balanced diet as they are the main source of calcium in our diets, as well as contribute various other nutrients. Local and international dietary guidelines recommend limiting the intake of saturated fat (found in full fat dairy) in order to reduce the risk of heart disease. Low fat or fat free unsweetened dairy products are preferable.

Dairy products are good for you

Dairy products are the main source of calcium in our diets as these are rich in bioavailable calcium. We need calcium for building healthy bones and teeth – bone develops from birth until early adulthood, but the crucial age for bone development is adolescence when 50% of bone density is acquired.

Apart from calcium, dairy products provide a number of vitamins (particularly vitamin A and the B vitamins) and minerals (phosphorus, magnesium, potassium, and trace minerals such as zinc), and are a good source of high-quality protein. South African milk is generally not fortified with Vitamin D.

Consuming dairy products is also associated with a reduced risk of heart disease, type 2 diabetes, and high blood pressure in adults.

How much dairy should I have?

2 cup-equivalents per day for children aged 2 to 3 years
2 ½ cup-equivalents per day for children aged 4 to 8 years
3 cup-equivalents per day for children and adolescents aged 9 to18 years and adults

One cup-equivalent of dairy is equal to 1 cup (200 ml) of plain, unsweetened fat free or low fat milk; 2 small tubs (200 ml) of plain, unsweetened yoghurt; 1 cup (200 ml) of plain, unsweetened calcium-fortified soymilk; or 1/3 cup shredded (40 g) of low fat cheese, such as cottage cheese.

What if I don’t consume dairy?

Other sources of calcium include canned fish (pilchards, sardines, and salmon with bones), soybeans and other soy products (such as tofu), some other beans, some green leafy vegetables (broccoli, kale), and calcium-fortified foods. If you still consume inadequate levels of calcium, speak to a doctor or registered dietitian about taking a calcium supplement.

What is the difference between being allergic vs. intolerant to milk?

A cow’s milk allergy is an immune response to milk proteins, however true milk allergies are rare (it’s estimated that only 2 to 6% of infants and 0.1 to 0.5% of adults are truly allergic to milk). Lactose intolerance, on the other hand, is having difficulty digesting lactose (milk sugar) but milk can still be tolerated by consuming moderate quantities (around 120 ml) at a time or by choosing lactose-free milk.

How can I include more dairy in my diet?

Make an on-the-go breakfast smoothie by blending fruit and plain yoghurt or milk together.
Cook oats in milk instead of water.
Replace fruit juice or sugary drinks with plain milk.
Plain yoghurt mixed with cut fresh fruit, nuts, and seeds make quick calcium-rich snacks.
Add milk to mashed potatoes or other mashed vegetables, or to pureed soups for extra creaminess.
Make a healthy milkshake by blending plain milk, fresh banana, and a little cocoa powder together.

It’s clear that including dairy in your diet can do wonders in maintaining a healthy skeletal system. So remember to get your daily servings to keep your bones strong!

References

Milk South Africa. http://www.rediscoverdairy.co.za/ Date of access: 4 May 2017.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

United States Department of Agriculture (USDA). 2016. All about the Dairy Group. https://www.choosemyplate.gov/dairy Date of access: 2 May 2017.

Vorster, H.H., Wright, H.H., Wentzel-Viljoen, E., Venter, C.S. & Vermaak, M. 2013. “Have milk, maas or yoghurt every day”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3)(Supplement):S57-S65.