Dairy

The significance of dairy products as part of a healthy balanced diet:

The Dairy Food Group is important because of its main nutrient, Calcium, which is essential for keeping your bones and teeth strong and healthy. For children between the ages of 9 and 18, Calcium eaten builds almost half of the bone mass needed. As the bones grow and become denser and stronger, they store extra calcium that is needed for the rest of one’s life.
Calcium is also very important for adults who need to prevent deceases such as Osteoporosis which thins and damages the bones.
It also helps in regulating blood pressure and may reduce the risk of colon cancer.
The Dairy Food Group also contains important nutrients such as Vitamin D, Vitamin A, Vitamin B12, protein, and potassium.

Foods included in dairy group:

Milk – fat free, low fat, reduced fat and full fat.
Cheese- Soft cheeses to hard cheeses.
Yogurt- fat free, low fat, reduced fat and full fat.

How much of dairy foods desired:

The amount of dairy foods list required each day is dependent on the age and gender of the individual.
Dairy foods list contain high levels of calcium, vitamin D and potassium, as well as being a good source of protein.

The recommended daily intake for this dairy food group is dependent on the age and life stage of the individual.

	AGE	PORTION
Children	2-3 years 4-8 years	2 cups 2 cups
Girls	9-13 years 14-18 years	3 cups 3 cups
Boys	9-13 years 14-18 years	3 cups 3 cups
Women	19-30 years 31-50 years 50+ years	3 cups 3 cups 3 cups
Men	19-30 years 31-50 years 50+ years	3 cups 3 cups 3 cups
Pregnant and lactating women.	19-30 years 31-50 years 50+ years	4+ cups 4+ cups 4+ cups

Why is the Dairy Food Group Important?

Consumption of dairy has been associated with numerous health benefits;

Bone Health: Dairy products provide calcium, which is essential for bone growth and development. Bone growth is at its highest during childhood and the teenage years and therefore it is important that teenagers consume dairy products. Optimizing bone mass in this age group can help to reduce the risk of osteoporosis in later life.
Obesity: Research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not. Milk is also not a high fat product. Whole milk contains 4% fat, semi-skimmed milk contains 1.7% fat, 1% fat milk contains 1% fat and skimmed milk contains 0.3% fat. Studies have also found that consuming milk and dairy as part of a calorie controlled diet can help us to lose weight -especially from the abdomen, where fat deposits are associated with the greatest health risks.
Blood Pressure: Dairy helps reduce blood pressure. A diet containing fruits and vegetables, low-fat dairy products and low salt helps reduce blood pressure. The potassium, magnesium and calcium found in dairy products are all linked to healthy blood pressure.
Hydration: Regular fluid intake throughout the day is essential to be well hydrated. Dietetic experts recommend drinking 6-8 glasses of fluid per day. As milk contains a high percentage of water, it is a useful vehicle for rehydration.

People who devour dairy food group have better intake of nutrients than people who do not consume dairy food group. Introducing dairy products at an early age helps ascertain good eating habits for later in life.