Health and Wellbeing

Winter Warming for all the Family
Wrap up warm with the natural goodness of dairy

Now that November is upon us, there is no denying that winter is here. This month the NDC are focusing on the natural nutritional goodness of dairy, ideal for keeping your body warm and cosy during these cold, dark evenings!

Dairy – a source of nutrients

Whether we seek strong bones or simply maintenance of our overall wellbeing, milk and dairy foods have plenty to offer. Dairy - milk, cheese and yogurt are a source of essential nutrients in our diet, including:

Calcium: important for the formation and maintenance of strong, healthy bones and teeth.

Phosphorous: important for bone and dental health. It also plays a key role in ‘metabolic processes’, for example, in the release of energy from food.

Zinc: required for a range of functions in the body including playing a role in metabolic processes such as muscle development.

B Vitamins: comprising of a number of vitamins, including vitamin B2 (riboflavin), folic acid and vitamin B₁₂. B vitamins are involved in a range of functions in the body which are necessary for normal growth, a healthy nervous system and maintaining healthy eyes and skin.

Vitamin A: well known for its role in healthy vision.

Protein: essential for growth, development and repair.

(This is not a exhaustive list of nutrients or functions)

It is clear that dairy, as part of a healthy, balanced diet, can contribute to the intake of a range of essential nutrients. National surveys show that significant proportions of the Irish population, including children and teenagers, have currently insuffi cient intakes of a number of nutrients. Encouragement of consumption of dairy foods may assist, at least to some extent, in avoiding nutritional inadequacies.

Healthy Eating - Simple Tips

•Develop a structured eating plan – breakfast, lunch, dinner and snacks at regular intervals.
• Snacking may be important in order to achieve energy and nutrient requirements, particularly for children and teenagers. The key is to choose the healthy options.
• Keep portion sizes reasonable, avoid the temptation to ‘super size’.
• Use a healthy cooking method- grill, steam or bake foods when possible rather than frying.
• Remember for adults and children over the age of fi ve years use the food pyramid as a guide

 

NutriMyth of the month

Myth: Dairy foods are only important because of their calcium content.

Truth: Dairy foods do provide calcium. However, they also contain a number of other essential vitamins and minerals.

 

Winter Warming Recipes

Tomato Soup with yogurt

• Melt 50g butter in a saucepan, and cook 1 chopped carrot and 1 medium-sized chopped onion for about 5 minutes over a low heat.
• Stir in 25g fl our and cook for a further minute.
• Remove from heat and stir in 500ml chicken stock, 675g skinned, chopped tomatoes, 1 bay leaf, ½ teaspoon basil, ½ teaspoon sugar and salt and black pepper.
• Bring to the boil, cover and simmer for 20 minutes.
• Remove bay leaf, liquidise and return to the saucepan. Stir in yogurt to desired taste, and reheat soup without boiling. Garnish and serve with a delicious bread – try our cheese and onion loaf (below)!

Cheese and Onion Loaf

• Sieve 225g self-raising fl our into a bowl and rub in 75g butter.
• Stir in 75g grated hard cheese, 1 medium-sized fi nely chopped onion, ½ teaspoon oregano and seasoning.
• Whisk 1 egg and 125ml milk together. Mix into the dry ingredients and stir well. Transfer mixture into a greased loaf tin.
• Sprinkle poppy seeds on top if desired. Bake in pre-heated oven 180ºC for 40 minutes approximately until loaf is risen and baked through.
• Cool on a wired tray.

Don't miss our December page, ‘Christmas Cuisine for the Festive Season’ available online from Monday 15 December 2008.