Dairy Food & Dieting

A stigma exists that dairy foods are fattening and concerns are growing as many teenagers, especially females, and young women are not achieving their recommended daily intake of calcium.

The facts

Milk and milk products are by far the most important dietary sources of calcium. Milk and other dairy products serve as the most dependable sources of calcium because they are readily available, relatively low in cost and exist in a wide variety of forms such as milk, cheese, yoghurt and ice-cream.

Also, the calcium in milk is readily absorbed because all milk contains lactose and is fortified with vitamin D, both of which are known to facilitate calcium absorption.

Non-fat milk is a slightly better source of calcium than whole fat milk because the fat portion is replaced by the calcium-rich portion.

The other major nutrients provided by milk and milk based dairy products besides calcium and vitamin D include phosphorus, riboflavin, protein, vitamin B12, zinc and magnesium. They are poor sources of vitamin C and iron.

Current dietary recommendations

Milk, cheese, yoghurt

These foods are notable for their contributions of calcium, riboflavin, protein, vitamin B12 and when fortified, vitamin D and vitamin A. The food pyramid guide recommends the following in relation to the consumption of dairy foods:

2 servings per day
3 servings per day for teenagers and young adults, pregnant/lactating women, women post menopause
4 servings per day for pregnant/lactating teenagers

Dairy products such as butter and cream are milk fats that contain negligible calcium because calcium is not soluble in fat. These are calorie dense foods and should be consumed sparingly, hence their positioning at the apex of the food pyramid.

Recommended daily requirements for calcium are as follows:

400-600 mg for young infants (birth-1year)
800-1200 mg for children (1-10 years)
1200-1500 mg for adolescents and young adults (11-24 years)
1000 mg for women 20-25 years old and not on estrogens and women older than 65
1200-1500 mg for pregnant and nursing women

There is no scientific evidence that recommended servings of dairy foods such as milk contributes to becoming overweight. Weight loss is achieved by reducing total calorie intake /and or increasing physical activity, and thus dairy foods, especially low/non-fat options can easily be incorporated into this regimen.

Indeed products such as cheddar cheese, whole milk etc. as seen in the table below are more calorie dense than the low/non-fat alternatives. The advantage of such alternatives is that they still provide the same amount of calcium, whilst also providing, vitamin D, etc. in the correct proportions to maximise absorption.

Product/100g Energy (kcal) Fat (g) SFA (g) MUFA (g) PUFA(g) Calcium (mg)

Milk:

Whole Milk 66 3.9 0.1 1.1 0.1 115

Semi-Skimmed Milk 46 1.6 1.0 0.5 Tr 120

Skimmed 33 0.1 2.4 Tr Tr 120

Cheese:

Cheddar 412 34.4 21.7 9.4 1.4 720

Cheddar Reduced Fat 261 15 9.4 4.4 0.4 840

Full Fat Soft 313 31 19.4 9 0.9 110

Medium Fat Soft 179 14.5 9.1 4.2 0.4 N

Yogurt:

Low Fat Plain 56 0.8 0.5 0.2 Tr 190

Low Fat Flavoured 90 0.9 0.5 0.3 0.1 150

Low Fat Fruit 90 0.7 0.4 0.2 Tr 150

Whole Milk Plain 79 3.0 1.7 0.9 0.2 200

Whole Milk Fruit 105 2.8 1.5 0.8 0.2 160

Saturated fat and cholesterol

Foods high in saturated fat tend to raise blood cholesterol. Saturated fat is found in high fat dairy products.

Saturated fatty acids (SFA's) raise blood cholesterol.
Monounsaturated fats (MUFA's) lower blood cholesterol.
Polyunsaturated fatty acids (PUFA's) keep blood cholesterol levels the same

Dietary cholesterol refers to cholesterol found in food of animal origin only. It is accused of raising blood cholesterol levels but this is a controversial issue to date.

The relative amount of HDL:LDL is more important than total blood cholesterol.

It is advised that foods with a high proportion of calories from fat should be eliminated or limited in the diet as they are regarded as one of the many causative factors in coronary heart disease, hence the anti-dairy food campaign!

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