Happy World Milk Day for the 1st June!
With World Milk Day being tomorrow, I thought this would be an udderly fantastic opportunity to share some milky facts, talk about bone health and spread the dairy knowledge…
Cow’s milk is packed with nutrients, and plays a vital part in many of our diets. So first off, what nutrient goodies does cow’s milk provide us with?
- Protein – this is the main fuel our muscles use, and makes us feel ‘satiated’ after a meal – meaning it makes us feel full when we eat it. It can be a perfect addition to snacks and meals to make us feel fuller for longer, which helps to stop us from reaching for less healthy snacks during the day.
- Calcium – this helps keep our bones and teeth strong, and reduces the risk of fractures and osteoporosis in later life. Did you know, 99% of calcium in our body is stored in our bones? 1 glass of trim milk provides adults with 26% of their daily requirements. Swap to Calcitrim (yellow top milk) for 38% of your requirements met with 1 glass!
- Vitamin B12 – only animal products have B12 naturally in them, but some foods are fortified with B12 (this means it is added in during the manufacturing process). B12 is important for growth, development, and brain function. A deficiency in B12 can cause tiredness, anaemia, fatigue, memory loss, tingling in arms and legs, and in some cases even dementia! 1 cup of Trim milk provides you with 42% of your B12 intake for the day. If you are vegan or avoid all animal products, please talk to your GP or Dietitian about what may be best for you.
- Phosphorous (also known as ‘phosphate) – like calcium, it keeps your teeth and bones strong.
- Potassium – This regulates our blood pressure, and helps our muscles move and contract.
Bone health Extras:
‘Peak bone mass’ or PBM is the highest bone mass reached throughout your life, and this can be achieved only within a short window of our lives. Having a higher PBM is associated with a lower risk of osteoporosis and fractures in later life. For most females 90% of your PBM is achieved at 18 years old, and for males it is 20 years old! This makes it extremely important for our younger population to consume the recommended serves of dairy or dairy alternatives during their childhood and then through to adolescence and young adulthood. For further information, check out this site: https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass or this site: https://osteoporosis.org.nz/resources/for-the-public/
The NZ recommended dairy serves per day are:
Children/teenagers: 3 serves per day
Adults: 2 serves per day
Adults >65 years old: 3 serves per day
1 serve = 1 glass of milk or milk alternative fortified with calcium, 1 yoghurt pottle, 2 slices of cheese.
Alternative Milk Drinks:
If you use alternative milks like almond, soy, or rice milk rather than cows milk it is important to check the label and find one that is most appropriate for you. Always make sure it is fortified with CALCIUM, majority of alternative milks do now include this. Also be aware of the saturated fat level (coconut milk is high in this), the sugar level, the protein level, and the energy level – as it can differ considerably amongst milks. If you are confused, our Dietitians at Village Health are more than happy to help answer your questions.
Have a safe and enjoyable long weekend,