BRYAN CULLEN DUBLIN FOOTBALLER CAMPAIGN FINANCED WITH AID FROM THE EUROPEAN UNION, THE NATIONAL DAIRY COUNCIL AND THE DEPARTMENT OF AGRICULTURE, FOOD AND THE MARINE.
www.milkit.ie facebook.com/milkitndc
s t c a F e h t t s u J l No Bul Did you know that milk, yogurt and cheese provide us with many important nutrients, such as calcium and protein? As part of a balanced diet, the Department of Health’s Food Pyramid recommends 3 servings from the ‘milk, yogurt and cheese’ food group a day. Between the ages of 9-18 years, this recommendation increases to 5 servings per day due to increased calcium requirements. Low-fat varieties from this food group are also encouraged. And these guidelines aren’t there just for the good of their health - they’re for the good of your health too! Read on to find out the importance of achieving these recommendations as part of a balanced diet and healthy lifestyle, and how you can ‘Milk It For All It’s Worth’!
•Examplesofoneserving fromthe‘milk,yogurtand cheesefo ’ odgroupinclude 200mlofmilk,125mlof yogurtor25gofhardchee se
•LegendaryEgyptianbeau Cleopatraissaidtohave ty bathedinmilkaspartof herbeautyroutine!
Don’t Be a Lazy Bones ReviseyourBoneBiology!
Bone health is something which many young people overlook and perhaps even consider it an issue for older people. But make no bones about it – many lifestyle choices made during the younger years can impact your bone health in later life. Here’s the technical bit about your bones… your bone mass increases until ‘peak bone mass’ is reached which is the highest level of bone mass achieved as a result of normal growth. The age we reach our peak varies (for example, between different parts of the skeleton), but as a general rule the majority of peak mass is reached by our late teens, with the balance achieved in young adulthood. A healthy, balanced diet is needed for the development and maintenance of a healthy skeleton. Calcium, protein and vitamin D contribute to the normal growth and development of bone in children and the maintenance of our bones. Milk, yogurt and cheese each provide a source of protein and calcium. Although vitamin D is commonly referred to as the ‘sunshine vitamin’, dietary sources of vitamin D are still important and include oily fish, eggs and fortified milk. Regular participation in weight-bearing activities (any activity which puts the full weight of your body on your feet and legs) is also important for bone health. Examples of such activities include running, dancing, tennis, basketball and most team sports.
•Babiesarebornwith about25gofcalciumin theirbody,whichincreases toabout1200ginadulthood
Milk It For All It’s Worth!
Below is a list of the many nutrients that milk provides, along with how your body can benefit from you ‘milking it’! All those benefits from one source – now that’s moo-sic to my ears!
Calcium Protein Iodine Vitamin B2 Vitamin B12
pment of bone • Normal growth and develo in children and teeth • Maintenance of bonescti on • Muscle and nerve fun pment of bone • Normal growth and develo in children • Maintenance of bonesof muscle mass • Growth/maintenance growth of children • Contributes to the normal • Skin health mones and • Production of thyroid hor thyroid function • Energy metabolism • Skin health cells • Maintenance of red blood • Red blood cell formation • Energy metabolism une system • Function of the imm
Dairy Myth Buster
! ) r e t s u b t u g t o (n
The relationship between dairy foods and body weight is often misunderstood, with many people mistakenly thinking they should avoid or limit their intake from the ‘milk, yogurt and cheese’ food group when ‘watching their weight’. Here’s the low-down in black and ‘milky’ white: Irish whole milk typically contains just 3.5% fat, semi-skimmed milk contains no more than 1.8% fat and skimmed milk has no more than 0.5% fat. There are also a wide range of lower-fat yogurt and cheese varieties on our supermarket shelves to choose from. If you are ‘watching your weight’ or trying to lose weight, it is essential that your diet remains balanced and that your nutrient requirements are still met. By cutting out an entire food group, such as the ‘milk, yogurt and cheese’ group, the nutritional quality of the diet is very likely to be affected. Remember, dairy can be easily included and enjoyed as part of a healthy, balanced diet – even if ‘watching your weight’.
•Reduced-fatoptionsfrom the‘milk,yogurtandcheese’ foodgroupremainanimportant sourceofmanynutrients
GetMoo-ving! The National Guidelines on Physical Activity recommend that children and young people (aged 2-18 years) be active at a moderate to vigorous level for at least 60 minutes every day and should include muscle-strengthening, flexibility and bone-strengthening exercises three times per week. Remember to choose activities you enjoy; check out www.getirelandactive.ie for ideas to suit your interests and lifestyle.
Get Kitted Out with a Healthy Diet Whether in training to become a competitive athlete or taking part in sports for recreation purposes, a healthy, balanced diet along with sufficient hydration can influence both your performance and enjoyment.
Dublin Footballer, Bryan Cullen, says
a ‘Goodnutritionisimportantforathletesandcanreallyhavestrategy al ition nutr te opria positiveeffectonperformance.Anappr edemands, shouldprovideenoughenergytosustaintrainingandgamgesinwhat andaidtherecoveryprocessbetweensessions.Smallchan rence, weeataroundtrainingandcompetitioncanmakeabigdiffe allowingathletestotrainandplayattheirbest’.
Includeamealplan inyourgameplan Food Fuel to Fight Fatigue Carbohydrates are essential energy providers for sport and are stored in the muscle as ‘glycogen’. However, as glycogen is used up, fatigue can set in, affecting performance and stamina. Examples of carbohydrate-based foods include bread, pasta, rice and potatoes. Sports people should ensure these foods are a key feature of their diet. Specific carbohydrate requirements will depend on a number of factors such as the amount, intensity and duration of training/competition, as well as body size and daily non-sport activities. Other nutrient requirements such as protein, vitamins and minerals should also be met as part of a ‘sport-friendly’ diet. Consuming a varied, balanced diet will help to ensure this. Some people may need to pay particular attention to their intake of certain nutrients; for example, iron intake among female athletes and calcium intake among teenage athletes. Red meat, pulses, green leafy vegetables and fortified breakfast cereals can contribute to iron intakes, whilst the ‘milk, yogurt and cheese’ food group provides a source of calcium.
Before Sport: Meals or snacks consumed before participating in sport should be carbohydrate-based, and ensure sufficient time for digestion to avoid feelings of discomfort during the session. Consuming a carbohydrate-based meal which contains some protein and only a little fat is often advised 2-3 hours before the start of a sports or training session – examples include rice and pasta dishes with a tomatobased sauce and a small serving of lean meat. For a pre-performance snack, leave 30-60 minutes before playing sport; rice cakes, fresh/dried fruit, milkshake/smoothie or a yogurt are ideal. Hydration is also essential. Drink plenty of fluids throughout the day to ensure you are adequately hydrated when you start your sports session.
DuringSport: Carbohydrate intake may also be useful during intense exercise lasting longer than one hour, or events with intermittent performances such as tournaments. During sports, consuming carbohydrates via fluids is usually more practical. In general, if exercising or playing sport for more than about 30 minutes it is important to drink some fluids. Water is sufficient for sessions up to about 50-60 minutes, but for longer sessions appropriate sports drinks may be needed. Discuss the appropriate use of sports drinks with your coach and a sports nutritionist to avoid unnecessary over-consumption of drinks containing added sugar.
After Sport: The body replenishes carbohydrate stores (glycogen) at a faster rate immediately after exercise. Therefore, eating carbohydrate-based foods, which also contains some protein, as soon as possible after exercise or training is advised. It is not always practically possible to eat a meal directly after your sports session, so some convenient options include: a low-fat milkshake, a sandwich with chicken/tuna/cheese filling, or a fresh fruit and yogurt smoothie. All fluid lost during exercise must also be replaced, remembering to take into account continuing sweat and fluid losses during the recovery period. Sweat rates vary between individuals and, therefore, training sessions should be used to develop a personalised fluid strategy, ideally with the assistance of a sports nutritionist. If training or sports sessions are scheduled close together, it is important to choose foods and fluids to help your body recover, so that you are refuelled and ready for your next performance.
Dairy In a League of its Own! Dairy foods are very versatile and can be easily used in cooking or baking – or simply enjoyed as part of breakfast, lunch, dinner or as a nutritious snack. Therefore, achieving your recommended servings from the ‘milk, yogurt and cheese’ food group every day is at least one challenge that’s already ‘in the bag’! Check out some ‘Dairy Delights’ on the next page to help you on your way. No excuses, go on –
‘Milk It For All It’s Worth’ •Milk,yogurtandch asourceofcalcium,weeseprovide neededforthemain hichis ourteeth.So,youcantenanceof winningsmilewhen havea ofthewinningteam you’repart –Result!
s t h g li e D airy
D
k • A refreshing glass of mil • Cheese and crackers • Smoothie • Latte/Cappuccino
a • Homemade lasagne/Pizz
• Cheese sandwich • Yogurt/Yogurt drink
milk • Breakfast cereal with • Cheesy pasta bake
eat • Milky hot chocolate tr
The National Dairy Council Innovation House, 3 Arkle Road Sandyford Industrial Estate, Dublin 18 Tel: +353 (0) 1 290 2451 Fax: +353 (0) 1 290 2452 Email: info@ndc.ie
www.ndc.ie
For more information on how you can ‘Milk It For All It’s Worth’, visit
www.milkit.ie
Find us on Facebook:
www.facebook.com/milkitndc
MW: Teen 10/12