Transcript Results Presentation

The nutritional importance of dairy
• Traditional Benefits
• Sports benefits
• Blood Pressure
benefits
Calcium Requirements
RDA (mg/d)
Children (1-10 yrs)
800
(or 3 servings/day)
Teenagers (11-17 yrs)
1200
(or 5 servings/day)
Adults 18+
800
(or 3 servings/day)
Pregnancy & lactation
1200
(or 5 servings/day)
What is a serving?
• 1 glass of milk (⅓ pint milk)
• 1 matchbox-sized piece of cheese (1oz/28g)
• 1 pot of yogurt (125g)
• Make them low fat!
Inadequate Calcium Intakes in Ireland
Inadequate
Girls
37%
Boys
28%
Teenage Girls
42%
Teenage Boys
23%
Women
23%
Men
11%
Dairy sources of calcium
Food (serving size)
Calcium content per serving
Emmental cheese (30g)
291 mg
Cheddar, reduced fat (30g)
252 mg
Edam (30g)
239 mg
Brie (30g)
162 mg
Semi-skimmed milk (200ml)
240 mg
Skimmed milk (200ml)
244 mg
Whole milk (200ml)
236 mg
Low fat yoghurt (125g)
175g
Low fat custard (200g)
280g
Other sources of Calcium
Food (per serving)
Seaweed (per 100g)
Sardines in tomato sauce (100g)
White flour (100g)
Salmon, tinned (100g)
Rice Krispies (30g)
Spinach boiled in unsalted water (80g)
Sesame seeds (per 15g)
Brown bread (1 slice)
Broccoli boiled in unsalted water (80g)
Dietplan 6
Calcium content
900 mg
430 mg
350 mg
300 mg
136 mg
128 mg
101 mg
56 mg
32 mg
Calories
kcal
Carbs
(g)
Sugar
(g)
Fat
(g)
Sat fat
(g)
Calcium
(mg)
Low-Fat
Milk (200ml)
92
9.4
9.4
3.4
2.1
240
Vie Shot
75
16
8
0.5
0
0
0
0
0
0
0
0
Capri-Sun
88
21
21
0
0
0
Tropicana
Go!
80
20
15
0
0
0
Per
serving
Water
Dairy and body weight
“Those who meet the recommendations for milk, cheese &
yogurt are less likely to be obese” (NOTF 2005)
Fat content of Milk
Milk
Skimmed (slimmers)
Fat (%)
0.5%
Semi-skimmed (low fat)
1.5%
Fortified (usually low fat)
Whole milk (full fat milk!)
1.5%
3.5%
1 200ml glass of whole milk = 7g fat
1 200ml glass of low fat fortified milk = 3g
Total fat in a day – GDA woman = 70g
Which milk at what Age?
Age in Years
Milk Type
Babies under 1
breast / formula
Toddlers 1 to 2
whole milk
Children 2 to 5,
Older children,
Teenagers,
Adults.
low fat
fortified
milk
Adults Slimming
skimmed milk
Older people
low fat fortified
milk
Bone Development
90% by late teens
It’s never too late
to maintain
healthy bones!
Dental Health
• Calcium and phosphate in milk
help to protect tooth enamel
• Casein (milk protein) is also
protective
• Forms a thin protective film on
the enamel surface which
prevents loss of calcium and
phosphate from the enamel
when the teeth are exposed to
acids
Dairy & Sports
vs
Physical activity helps to strengthen bones
School milk programme – boost calcium intakes
Milk & Rehydration
• Water, sugar (lactose) and electrolytes (sodium & potassium) in
skimmed milk make it a good recovery solution after exercise.
• Skimmed milk more effective than water & sports drinks at rehydrating
the body after exercise (1, 2)
• Milk contains good quality protein and has been shown in studies to be
effective in inducing protein synthesis and in reducing exercise induced
muscle damage
(1) Shireffs et al (2007); (2) Watson et al (2008)
Milk & Muscle Recovery
• Carbohydrates and proteins in
milk may help to prevent
exercise-induced muscle
damage
• Semi-skimmed milk or milkshake
(for athletes) - effective
• Milk contains good quality
protein and has been shown in
studies to be effective in inducing
protein synthesis and in reducing
exercise induced muscle
damage post exercise.
Cockburn et al (2008)
The Sunshine Vitamin D
“In the absence of vitamin D we cannot absorb
more than 15% of the calcium we consume”.
Prof R. Heaney, Prof of Medicine, Creighton Uni,
Nebraska.
Low levels of Vitamin D linked to :
•Rickets in children
•Osteomalacia
•Osteoporosis
•Diabetes
•Colon / breast cancer
•High blood pressure
•Peridontal disease
•Chronic pain
Importance of Vitamin D
• Low blood levels of vitamin
D had twice the risk of a
cardiovascular event in the
following five years
compared to those with
higher levels of vitamin D
Ref: Vitamin D deficiency and risk of
cardiovascular disease. Circulation.
2008 Jan 29;117(4):503-11
Vitamin D Sources
• Sunlight
• Fortified Dairy
products
• Fortified breakfast
cereal
• Oily fish
• Eggs
Vitamin D intakes in Ireland
Adult RDA
10 ug / day
Actual Adult
Intakes
75% have an
intake of less
than ½ the
recommended
levels.
Actual Child
Intakes
88% primary
schoolchildren
don’t meet
recommended
levels.
North/South Food Consumption Survey 2001 www.iuna.net
National Children’s Food Survey 2005 www.iuna.net
Dairy & Blood Pressure
Dairy & Blood Pressure
The DASH diet
• Reduced blood pressure within 2
weeks on a diet containing:
• fruit and vegetables (8-10 servings / day)
• low-fat dairy products (2-3 servings / day)
• reduced sodium intake (3g / day)
Appel LJ et al (1997, 2006).
Blood Pressure & Adolescents
• DASH-type diet also shown to lower blood pressure in
adolescents with high blood pressure
• Study encouraged adolescents to consume fruit, veg &
low fat dairy (no specific calorie recommendation made)
• Participants educated in reducing sodium intakes
• 50% of participants achieved normal BP levels
Couch et al (2008)
What’s the magic ingredient?
Combination of factors:
• Fruit & veg intakes
• Low salt intakes
• Calcium in milk
• Milk peptides (1)
• May help to relax blood
vessels
(1) Xu et al (2008)
Bone Health
Vitamin D
Calcium
Involved in bone
formation
Helps the body
to use calcium
Magnesium
Phosphorus
Helps with bone
calcification
Protein
Osteoporosis
• Bones = scaffolding for
our body
• Skeleton allows us to
move & provides a
protective cage for our
internal organs
• Known as a silent
disease because, until a
fracture occurs,
symptoms can be absent
Risk Factors for Osteoporosis
Modifiable Lifestyle Factors
Difficult to Modify Factors
Excessive intake of caffeine
Advanced age
Excessive intake of salt
Endocrine disorders e.g. diabetes
Excessive intake of vitamin A
Bowel disorders e.g. IBS
Alcoholism / high intake (>3 drinks/day)
Blood disorders e.g. leukaemia
Calcium deficiency
Prior fracture
Vitamin D deficiency
Family history of osteoporosis
Low activity levels
Genetic disorders e.g. cystic fibrosis
Low weight
High risk medication use e.g.
corticosteroids
www.paulamee.com