News
Nutrients in Milk & Dairy: What you should know about Weight Management, Fitness & Sport
“People who are trying to lose weight, or maintain their weight, often avoid milk and dairy products because they incorrectly assume that dairy products are fattening,” said Paula Mee, independent dietitian, media commentator on nutrition and former Health Squad presenter, speaking in Tralee on Thursday evening, 6th October 2011. “This is based on a misconception. In fact, milk and dairy should be part of our diet, even when we are trying to control or lose weight.”
“A person ‘watching their weight’ may wish to reduce their energy intake, but the nutritional quality of their diet remains very important. They still need to consume adequate levels of essential vitamins and minerals so the recommended intake of food from the dairy shelf of the ‘Food Pyramid’ is still very important,” said Paula Mee.
Paula Mee also pointed to scientific evidence suggesting that consumption of calcium, particularly calcium from dairy products, may play a positive role in weight management. (Ref 1) In fact, 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. (Ref 2) Paula Mee highlights that the introduction of an array of low-fat dairy products to the market also means increased consumer choice is there for those watching their weight.
Paula Mee was speaking in Tralee at the health & wellbeing evening organised by The National Dairy Council & Lee Strand Milk. The event at Ballyroe Heights Hotel included advice on mental wellbeing from Counsellor & Wellbeing Coach Fiona Hoban; and a culinary demonstration by Creative Chef Mark Doe from Just Cooking, Firies. Deirdre Walsh from Radio Kerry was master of ceremonies and proceeds from the event were donated to Kerry Cancer Support Group.
Milk - Convenient, Accessible, Inexpensive with Potential in Sports Nutrition
Reviewing more recent scientific research about milk and dairy products, Paula Mee said that people of all ages who take part in exercise or sport will be interested in published research that is showing that milk and milk-based products can have a role in sports nutrition, for example in the areas of rehydration and muscle recovery. “In fact results from trials indicate that skimmed milk may be more effective as a rehydration drink after sports than plain water or a commercially available sports drink,” said Paula (Refs 3 & 4)
Paula Mee explained that when we exercise, we generally lose more sweat than the fluids we intake and therefore rehydration after sports is crucial. “The electrolyte content of the drink consumed after exercise plays a key role in rehydration because the amount of fluid we retain relates to the amount of sodium ingested,” said Paula.
“In general, the natural nutritional content of milk – carbohydrate, protein including both casein and whey and electrolytes, potentially makes it a good sports drink,” said Paula Mee.
Your Diet - A choice you should value
“Making informed choices about what we eat and drink can have real benefits for our health – both now and in the longer term future,” according to Paula Mee. “Our diet is something that we have the power to modify which means we can have a real influence on our own health and wellbeing during all of our life stages.”
“Unfortunately we see a trend where women and teenage girls in particular, often cut back on dairy in a perceived effort to maintain their weight,” said Paula Mee. Research shows that 16% of Irish women (18-64 years) have inadequate calcium intakes. (Ref 5)
“Diet and food choices really can have a big impact on how we feel and on our health, so where advice is needed, it is important that it is from a genuinely credible source - from a qualified dietitian, nutritionist or medical professional,” said Paula.
What are the recommended daily allowances for calcium?
The Recommended Dietary Allowance (RDA) for calcium for adults and children is 800mg/d; with a higher level of 1,200mg/day recommended for teenagers (11-17 yrs) and women who are pregnant (second half of pregnancy) or breastfeeding (first six months). To convert that into practical terms the Department of Health’ and Children’s Food Pyramid recommends “three portions of dairy per day” (Refs 6 & 7). In order to meet the increased requirements associated with the teenage years, pregnancy and breastfeeding, people during these life-stages should aim for “five servings of dairy per day”.
According to Paula Mee, this should not be difficult to include in a balanced diet - a serving is 1oz or 28g of hard cheese (about the size of a matchbox); 1/3 of a pint glass of milk; or one carton of yogurt.
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 contain components such as 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.
Fact sheets
The National Dairy Council nutritional team has produced free fact sheets including ‘Understanding Osteoporosis’, ‘A Guide to Healthy Eating’ and ‘A Guide to Weight Loss’ - these are available free of charge by downloading from the Publications section of our website or by calling the NDC on 01-290 2451.
Click HERE or on individual Ref numbers for information sources & references
Click HERE to view Mark Doe's delicious dairy recipes
For further information about The National Dairy Council, return to our Home Page.
Follow us on Twitter @NDC_ie for news and events updates.
Media Enquiries for the NDC to:
Antonina Ni Dhuinn, Progress Communications | 01-276 6117 | nina[at]progresspr[dot]ie | www.progresspr.ie
Media enquiries for Lee Strand Milk to:
Teresa Higgins Walker | 086-3943954 | twalker[at]leestrand[dot].ie