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Dairy Nutrients in your Balanced Diet can have Real Benefits

Independent Expert Highlights Importance of Natural Nutrients in Milk & Dairy

26th March, 2010 Letterkenny, Co Donegal was the location for The National Dairy Council & Donegal Creameries Health & Wellbeing event on Thursday 25th March.

In a lively presentation entitled “Celebrating the Nutrient Richness of Dairy”, one of the country’s leading independent nutritional experts and TV personality, Paula Mee, looked at newer research findings to explore the full package of nutrients in milk and the growing awareness of the potential health benefits of the nutrients in dairy as part of a balanced diet.

Evidence of Inadequate Calcium Intakes in Ireland

A nationally representative survey showed that 42% of Irish teenage girls and 23% of Irish teenage boys have insufficient calcium intakes. In adulthood, research shows that 23% of Irish women also have inadequate calcium intakes, compared with 11% of Irish men. (Refs 1 & 2)

“There are wide reaching implications for these dietary trends and insufficiencies, but also there is much more to dairy than calcium” said Paula Mee.

Generally adults and children should be consuming a Recommended Daily Allowance (RDA) of 800mg/d of calcium; with teenagers (11-17 yrs) and women who are pregnant (second half of pregnancy) or breastfeeding (first six months) needing a higher level of 1200 mg/d. To convert that into practical terms the Department of Health’s Food Pyramid recommends “3 portions of dairy per day”. In order to meet the increased requirements associated with the teenage years, pregnancy and breastfeeding, people during these life-stages should aim for “5 servings of dairy per day”. (Refs 3 & 4)

According to Paula Mee, this should not be difficult to include in a balanced diet - a serving is 1 oz or 28 g of hard cheese (about the size of a matchbox); a 1/3 of a pint glass of milk; or one carton of yoghurt.

Calcium is available in other non-dairy food sources, but consumers have to know how to assess these both in terms of calcium content and ‘bioavailability,’ which means whether it is in a format that can be easily absorbed by the body. Some plant sources may have calcium - but they also have levels of oxalates and phytates which inhibit the absorption of calcium. This can make it very difficult to meet daily calcium requirements exclusively from these plant foods alone.

“Every meal and snack is an opportunity to boost the nutrient quality of our diet. Balance, variety and moderation are key,” said Ms Mee.

Emerging Evidence Supports Benefits of Dairy in a Balanced Diet

“There is a misconception that consumption of milk and dairy products can make you fat – but in fact, milk and dairy should be part of our diet, even when we are trying to control or lose weight,” said Paula Mee.

Speaking in Letterkenny, Ms Mee explained that a number of studies have shown that calcium - and in particular calcium from dairy products - may actually contribute to weight management. Indeed The Report of the National Taskforce on Obesity refers to the fact that people who meet the food pyramid recommendations from the Milk Cheese and Yogurt shelf are less likely to be obese. (Refs 5 & 6)

Although whole milk is advised for toddlers from 1-2 years of age – and whole milk only contains 3.5% fat – older children (from the age of two years and as long as they are consuming a mixed, varied diet and are thriving) and adults can also switch to low fat or low fat fortified milk options. “The introduction of an array of low-fat dairy products to the market means increased consumer choice especially for those watching their weight,” said Ms Mee.

Paula Mee described how emerging research is pointing to the potential beneficial role of milk’s components in the management of blood pressure. Studies looking at The Dietary Approaches to Stop Hypertension (DASH) diet shows that this dietary pattern, which in summary emphasises a high intake of fruit and vegetables, the intake of low-fat dairy products and an overall reduced salt and fat intake, is effective in lowering blood pressure. This dietary pattern has been extensively studied in the US and additionally what is thought to be the first study looking at the DASH dietary pattern in a UK population, published just earlier this year, demonstrates both acceptability and effectiveness. (Ref 7)

“There is no reason why people with high blood pressure should avoid milk and emerging evidence from scientific studies suggests that dairy may play a role in blood pressure management,” said Paula Mee.

Another novel area of research is suggesting that skimmed Milk may have a role to play for athletes in tackling dehydration caused by exercise, training and competition, with research from the UK showing that skimmed milk may be more effective for retaining fluid than plain water or a commercially available sports drink. Milk has a natural package of electrolytes, proteins and carbohydrates which are all important for sports rehydration and muscle recovery. (Refs 8 & 9)

Proceeds for Donegal Action for Cancer Care

The Health and Wellbeing evening was organised jointly by Donegal Creameries and the National Dairy Council, so that all proceeds from the evening were donated to Donegal Action for Cancer Care.

Other speakers at the event included counsellor and communications consultant Fiona Hoban and there were facial and make up demonstrations by Carmel Sheerin and Sylvia Sylvia from the Mount Errigal Hotel Beauty Salon, who all offered updates and guidance on how to improve the balance of a healthy diet and wellbeing, in the face of increasingly busy lifestyles.

Fact Sheets

The National Dairy Council nutritional team has produced fact sheets A Guide to Healthy Eating and A Guide to Weight Loss These are available free of charge by calling the NDC on 01-616 9726 or by clicking on the links above.

A Guide to Osteoporosis is also available free of charge. To download a copy click on the link or call the NDC on 01-616 9726 for a printed copy.

 

Full set of scientific references available on request. Sources of information include:

1. www.iuna.ie National Teen’s Food Survey –National Teen’s Food Survey completed by IUNA at UCC and UCD – year-long study of 450 teens aged 13-17
2. www.iuna.ie The North/South Ireland Food Consumption Survey (NSIFCS), Irish Universities Nutrition Alliance (IUNA)
3. RDA data FSAI 1999 http://www.fsai.ie/assets/0/86/204/fb3f2891-2896-4bf9-903f-938f3c2ad01f.pdf
4. Food Pyramid recommendations - Health Promotion Unit, Dept of Health and Children (pdf http://www.healthpromotion.ie/fs/doc/hpu_publications/HPM00463) & Food Safety Authority of Ireland
5. The Report of the National Taskforce on Obesity, Published 2005, Department of Health and Children http://www.dohc.ie/publications/report_taskforce_on_obesity.html
6. Nutritional Reviews, 2008, incl Zemel, Michael http://nutrition.utk.edu/faculty/Zemel.html
7. Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet. New England Journal of Medicine January 4, 2001 Volume 344.
8. Milk as an Effective Rehydration Drink. - Shirreffs SM et al. - Br J Nutr. 2007; 98: 173-180
9. A Comparison of the effects of milk and a carbohydrate-electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment – Phillip Watson, Thomas Love, Ronald J. Maughan, Susan M Shirreffs, European Journal of Applied Physiology 2008; 104: 633-642
   

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