The power of dairy
Dairy does a lot more than just strengthen bones, DL dietitian Shannon Lavery explains
When dairy is consumed regularly, this nutrient powerhouse provides energy and may even reduce the risk of heart disease, stroke and high blood pressure. It’s also low-GI which makes it a great choice for people with diabetes.
With such impressive potential health benefits it’s surprising only one in 10 Australians meet the dairy targets set by the Australian Dietary Guidelines. So it’s time to take a closer look at how you can add more dairy to your day.
How much is right for you?
The amount of dairy you need depends on your gender and age. Generally, teens should aim for 3.5 serves a day, while adults should have 2.5 serves. However, women post-menopause need to consume as much as four serves of calcium-dense dairy a day. One serve could equal 1 cup of milk, 2 slices of reduced-fat cheddar or 1/2 cup of ricotta, 100g firm tofu, 1/2 cup of canned pink salmon with bones, or 100g almonds.
Dairy and carbs
Along with a wealth of nutrients, all dairy, apart from cheese, contains naturally occurring carbs, so choose portions that will help you manage your blood glucose levels. Some products, such as sweetened yoghurt, contain added sugars. These are okay occasionally but, for a daily go-to, stick to products with minimal added sugars.
Daily dairy suggestions
Here are simple ways you can meet your dairy requirements (see our meal planner on page 78 for more ideas).
BREAKFAST
Ricotta on wholegrain toast/crumpet
Smoothie made with milk and yoghurt
LUNCH
Cheese or canned salmon in salads/ sandwiches
A salad topped with a creamy dressing made of natural yoghurt, lemon juice and garlic
DINNER
Use evaporated milk with coconut essence instead of coconut milk (see our recipe for Mussels in Coconut
Curry Broth, page 66)
Firm tofu (which has more calcium than silken tofu) is great in vegie dishes SNACKS
Cottage cheese on sliced apple
Milky decaf coffee (caffeine in regular coffee reduces calcium absorption).