Body Weight

Why dairy matters

• Dairy foods are among the most important contributors to dietary calcium in the Irish diet .
• A weight-loss diet should result in a sufficient reduction in energy to induce weight loss without comprising the nutritional quality of the diet.
• Rising obesity levels are due to a number of factors. Factors which influence both energy intake and energy expenditure should be considered.

Our society puts a great deal of emphasis on body weight. And indeed from a medical perspective, there are understandable concerns around the serious health implications for those who are overweight, obese and even underweight. In a world where food is abundant, physical exercise is decreasing and ‘body consciousness' is largely influenced by unrealistic images from the fashion industry, our food and dietary choices frequently come under the microscope - though not always with informed experts performing the analysis.

In a bid to control body weight, many people cut back or remove dairy products entirely from their diets, mistakenly believing they are fattening. In the short-term, removing an entire food group from the diet may seem like an easy way to cut calories but this can result in severe consequences with the nutritional value of the diet and subsequently the health of the individual being compromised.

Weight loss that lasts

Avoid the crash

Many people trying to lose weight opt for so-called 'crash diets'. Although they promise great losses in the shortest period of time, as the name suggests, they can have a serious impact on your health and wellbeing. Removing staple foods or entire food groups from the diet can limit intakes of important nutrients, and severe food restrictions may also interfere with the body's metabolism. Therefore it is unlikely that any weight loss is sustained.

Sustainable slimming

The only effective approach to losing excess weight is to adopt a healthier lifestyle, one that involves a healthy balanced diet and regular physical activity. National guidelines on physical activity for Ireland, published by the Department of Health & Children and the Health Service Executive in June 2009, recommend that adults (18-64 years) engage in at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week). At least 60 minutes of moderate to vigorous activity every day is recommended for children and young people - and should include muscle-strengthening, flexibility and bone-strengthening exercises three times a week. Such requirements should be altered if trying to lose weight or maintain weight loss.

The three-a-day plan (three portions of dairy foods per day), as recommended by The Department of Health and Children, should be part of any sensible weight loss plan. A portion is one glass of milk (189 ml), a matchbox sized piece of cheese (28 g) or a pot of yogurt (125 ml).

Slimmers should choose a diet that not only contributes to weight loss but also provides an array of nutrients. It may be more beneficial to choose low-fat or reduced fat dairy where possible when trying to follow a calorie-controlled diet. Remember low-fat milk is just as nutrient rich as the full-fat variety!

Obesity in Ireland

Obesity

The incidence of overweight and obesity is increasing at an alarming rate in the Irish population. Below are the most recent statistics showing the prevalence among Irish children, teenagers and adults.

	Children* 5-12 years	Teens** 13-17 years	Adults*** 18-64 years
Normal weight	78%	82%	42%
Overweight	11%	11%	39%
Obesity	11%	8%	18%

• *National Children's Food Survey 2005
• ** National Teens Food Survey 2008
• ***The North-South Ireland Food Consumption Survey 2001

Did you know?

Irish whole milk is typically standardised at 3.5% fat, while low-fat milk must contain 1.5 - 1.8% and skimmed milk no more than 0.5% fat.