Dairy: A Matter Of Balance
Milk and dairy products are an important part of a nutritious diet. Two to five servings daily from the Milk, Yoghurt, and Cheese Group are recommended.
Food Focus
Made with wholesome milk, dairy products are primary food sources of calcium that are easily absorbed and used by the body. Along with calcium, dairy products provide many important nutrients to the body – protein, Vitamin A, Vitamin D, riboflavin, phosphorus and more. By selecting from the many lower fat and fat free varieties of cheese, yoghurt, pudding and other milk products, you can limit dietary fat and kilojoules without missing out on calcium. Nutrition Focus
Calcium is a mineral our bodies need through every stage of life, not just during the growing years. Calcium is well known as a building block of bones and teeth, but it is also needed for regulation of blood pressure, normal blood clotting, nerve transmission and muscle movement.Health Connection
Adequate amounts of both dietary calcium and exercise are important to people of all ages for bone health, and can help maintain normal blood pressure. Diets that are consistently low in calcium over a long period of time may increase the risk of osteoporosis, a condition in which bones weaken, become brittle and are prone to fracture.Balancing Food Choices
Choosing a diet with adequate amounts of dairy products is important for everyone, regardless of age.
- Make dairy foods part of each breakfast – it’s a great way to start your day.
- Cheese, macaroni and cheese, and pizza are all foods that rate as family pleasers. Stock them in your kitchen for ready use at meals or snacks.
- Add dairy products to snacks. Have a slice or two of cheese with an apple.
- Use cheese to top your favourite casserole, soup, baked potato, salad or grilled chicken breast. Shredded and grated cheeses are especially convenient.
- Choose low fat or skimmed milk as a beverage and use it in food preparation.
For individuals who experience symptoms of discomfort (due to "lactose sensitivity") after eating dairy products, health professionals advise :
- Eating small servings of dairy products with a meal.
- Choosing yoghurt and natural cheeses such as cheddar and Swiss cheese.