{"id":247,"date":"2013-08-09T10:53:35","date_gmt":"2013-08-09T01:23:35","guid":{"rendered":"http:\/\/blogs.flinders.edu.au\/helpp\/?p=247"},"modified":"2013-08-09T10:53:35","modified_gmt":"2013-08-09T01:23:35","slug":"an-ode-to-all-things-dairy-for-national-healthy-bones-week-august-4th-10th","status":"publish","type":"post","link":"https:\/\/blogs.flinders.edu.au\/nutrition\/2013\/08\/09\/an-ode-to-all-things-dairy-for-national-healthy-bones-week-august-4th-10th\/","title":{"rendered":"An Ode to all things Dairy for National Healthy Bones Week: August 4th-10th"},"content":{"rendered":"<p><strong>By Guest Blogger Stephanie Savio, BNutDiet(Hons), APD, AN<br \/>\n<\/strong><\/p>\n<p>Them bones, them bones, them dry bones\u2026\u00a0<a href=\"https:\/\/blogs.flinders.edu.au\/helpp\/files\/2013\/08\/Untitled1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright  wp-image-253\" src=\"https:\/\/blogs.flinders.edu.au\/helpp\/files\/2013\/08\/Untitled1.jpg\" alt=\"\" width=\"238\" height=\"243\" \/><\/a><\/p>\n<p>Everyone knows dairy foods are packed full of calcium and calcium is good for your bones, right?\u00a0 Right.\u00a0 We have good evidence to tell us that consuming dairy products, particularly milk, is associated with improved bone density, which reduces the risk of <a href=\"http:\/\/www.osteoporosis.org.au\/about\/about-osteoporosis\/what-is-it\/\">osteoporosis.<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>What else can dairy do? <\/strong><\/p>\n<p>Dairy foods are about so much more than just good, strong bones. Research shows that consuming milk, yoghurt and cheese is good for your health in so many other ways and can reduce our risk of certain diseases including:<\/p>\n<ul>\n<li>Some types of heart disease and stroke<\/li>\n<li>Hypertension (high blood pressure)<\/li>\n<li>Colorectal cancer<\/li>\n<li>Type 2 diabetes<\/li>\n<li>Metabolic syndrome<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Not only can dairy provide these benefits but it\u2019s also a rich sources of calcium and other minerals, protein, and vitamins, including B12 &#8211; it\u2019s enough to make a dietitian swoon.<\/p>\n<p><strong>\u2026 But Aussies aren\u2019t getting their daily dairy fix<\/strong><\/p>\n<p>The average intake of dairy per day is only around half of what it needs to be according to the latest National Nutrition Survey.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>So how much is enough?<\/strong><\/p>\n<p>Thanks to dairy industry advertising in the 90\u2019s, \u2018a glass of milk, a piece of cheese and a tub of yoghurt\u2019 a day has been my mantra for getting my dairy fix since I was a kid.\u00a0 However, this year the clever folks at the National Health &amp; Medical Research Council reviewed our <a href=\"http:\/\/www.eatforhealth.gov.au\/guidelines\/australian-dietary-guidelines-1-5\">Australian Dietary Guidelines<\/a> and have worked out more precisely how much dairy our bodies need for good health.<\/p>\n<p>&nbsp;<\/p>\n<p>For most of us; men and women aged 19-50, <strong>2\u00bd serves of milk, cheese, yoghurt and\/or alternatives per day<\/strong>, is just what the dietitian ordered.<\/p>\n<p>Adolescents and older adults should aim for 3\u00bd-4 serves of dairy foods per day.\u00a0 This is particularly important for older women to compensate for a greater loss of calcium from the bones around menopause. More information on serve sizes for specific groups can be found <a title=\"here\" href=\"http:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults\">here<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>Choosing mostly reduced fat varieties is the best way to go, as full fat dairy packs a calorific punch.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>What does 2\u00bd serves of dairy look like over a day?<\/strong><\/p>\n<ul>\n<li>1 cup (250ml) reduced fat milk on cereal<\/li>\n<li>1 slice of cheese (40g) on a salad sandwich<\/li>\n<li>\u00be cup (200g) reduced fat yoghurt for a snack<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Don\u2019t drink cow\u2019s milk?\u00a0 No worries!<\/strong><\/p>\n<p>Go for a soy, rice, or other cereal milk.\u00a0 Taking care to choose a variety that has <strong>at least 100mg of added calcium per 100mL. <\/strong>This<strong> <\/strong>will make sure your bones don\u2019t miss out on all the goodies.<\/p>\n<p><strong>What might your 2\u00bd serves look like over a day if you don\u2019t drink cow\u2019s milk?<\/strong><\/p>\n<ul>\n<li>1 soy milk fruit smoothie (made with 250ml calcium enriched soy milk)<\/li>\n<li>2 salmon patties (made with 100g canned pink salmon with bones)<\/li>\n<li>Stir fry with tofu (50g firm tofu)<\/li>\n<\/ul>\n<p>While milk provides the greatest calcium hit, fruit and vegetables also have small amounts of calcium which add up, so make sure you pack plenty into your day.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Reduced fat and low fat and skim, oh my!<\/strong><\/p>\n<p>Anyone else get confuddled when staring at the milk fridge in the supermarket?\u00a0 Good.\u00a0 Me too.\u00a0 Let me break it down like Chris Brown:<\/p>\n<p><strong>Full cream:<\/strong> Just that \u2013 this one has all the fat left in.\u00a0 Usually around 4% fat, but this will vary depending on the breed of cow. \u00a0Four percent doesn\u2019t sound like much, but that\u2019s 10g, or two teaspoons of fat per cup \u2013 ouch!<\/p>\n<p><strong>Reduced Fat (may be labeled \u2018low fat\u2019):<\/strong> Most reduced fat milks on the supermarket shelf will contain about 1<strong>&#8211;<\/strong>1.5% fat- that\u2019s only 4g per cup, which is less than a teaspoon. Quite a saving compared to full cream milk.<\/p>\n<p><strong>Skim:<\/strong> Has virtually no fat &lt;0.15% and half the kilojoules of full cream milk.<\/p>\n<p>If you haven\u2019t tried reduced fat milk for a while, it might be time to give it another go. Advances in technology means they now taste pretty close to full-cream milk. One important point though, reduced fat and skim milks are not suitable for children under 2 years of age as &#8211; unlike adults &#8211; they need the extra energy for growth.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>National Healthy Bones Week: Join the conversation<\/strong><\/p>\n<p>Here at HELPP, we are celebrating National Healthy Bones week 4<sup>th<\/sup>-10<sup>th<\/sup> August.<\/p>\n<p>Join our celebration by sharing how you get your serves of dairy in a day?\u00a0 What tricky ways do you sneak some extra dairy in?\u00a0 Tweet to @HELPPFlinders and jump on our dairy bandwagon.<\/p>\n<p>&nbsp;<\/p>\n<p align=\"center\">What are you waiting for?\u00a0 Go on, get your dairy on and let\u2019s you and I bring back the milk moustache.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Guest Blogger Stephanie Savio, BNutDiet(Hons), APD, AN Them bones, them bones, them dry bones\u2026\u00a0 Everyone knows dairy foods are packed full of calcium and calcium [&hellip;]<\/p>\n","protected":false},"author":383,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[3,6,8,10,36,41],"class_list":["post-247","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-australian-dietary-guidelines","tag-calcium","tag-dairy","tag-diet","tag-national-healthy-bones-week","tag-osteoporosis"],"_links":{"self":[{"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/posts\/247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/users\/383"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/comments?post=247"}],"version-history":[{"count":0,"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/posts\/247\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/media?parent=247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/categories?post=247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.flinders.edu.au\/nutrition\/wp-json\/wp\/v2\/tags?post=247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}