Get on board with nutrition.
EASKEY BRITTON SURF LEGEND
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CAMPAIGN FINANCED WITH AID FROM THE EUROPEAN UNION, THE NATIONAL DAIRY COUNCIL AND THE DEPARTMENT OF AGRICULTURE, FOOD AND THE MARINE.
Living a healthy lifestyle and eating a balanced diet is a priority for many young women – not only regarding their own health, but also in relation to the health and wellbeing of their family. This Information Guide provides tips and advice – exploring topics such as the nutrient value of dairy products, body weight management and bone health, as well as tasty recipes for you to create!
DAIRY GOODNESS: WHAT’S IN IT FOR YOU? The Department of Health’s Food Pyramid recommends 3 servings from the ‘milk, yogurt and cheese’ food group each day as part of a healthy, balanced diet. Between the ages of 9-18 years, 5 servings per day are recommended, and women who are pregnant or breastfeeding need 3 servings a day. Low-fat varieties are encouraged, and examples of one serving include 200ml of milk, 125ml of yogurt or 25g of hard cheese. Nutrients found in milk, yogurt and cheese are associated with many positive benefits. For example, milk is a source of calcium and protein which are needed for bone health, iodine and vitamin B2 contribute to skin health and energy metabolism, while vitamin B12 plays a role in the function of the immune system.
Surf Legend, Easkey Britton, says:
“I’m stoked to be part of the NDC’s Milk It For All It’s Worth campaign - sharing my love of surfing and my belief in following a healthy diet and active lifestyle. For me, getting in the water strips away all my needs, wants and worries. I try to live in the present, push myself as hard as I can and launch myself at every wave that comes my way!”
BODY WEIGHT MANAGEMENT: A BALANCING ACT A recent national survey found that over 60% of Irish adults (aged 18-64 years) are either overweight or obese. This is very worrying as being overweight can be detrimental to our health. Weight gain results if, over time, the energy we consume is greater than the energy expended - which can subsequently lead to becoming overweight or obese. Although a number of factors can influence our weight such as genetics and lifestyle choices, the balance between energy intake and energy expenditure is central to body weight. Both healthy dietary habits and an active lifestyle are recommended for effective weight management. The National Guidelines on Physical Activity recommend that adults take part in at least 30 minutes a day of moderate activity five days per week (or 150 minutes per week). If weight management is your goal, these guidelines need to be increased – for more information, visit: www.getirelandactive.ie
Controlling those Calories Some tips include: • Adopt a regular meal pattern: aim for 3 balanced meals each day, and snack when necessary. • Choose healthier snacks such as a fresh fruit salad or a yogurt. • Boil, grill, steam and bake foods as opposed to frying them. • Be mindful of portion sizes. • When dining out, try to choose healthier options.
Don’t Ditch the Dairy! 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’. However, 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’.
Dairy Food
Provides
Milk
Calcium, protein, iodine, riboflavin and vitamin B12
Yogurt (whole milk, plain)
Calcium, protein, phosphorus, iodine and riboflavin
Cheese (cheddar)
Calcium, protein, phosphorus, vitamin A, zinc, iodine, riboflavin, folic acid and vitamin B12
‘BONE UP’ ON THE FACTS Bone health is something which many young people overlook and perhaps even consider it an issue only to be addressed in old age. However, 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. As a general rule, the majority of peak mass is reached by our late teens, with the balance achieved in young adulthood. However, although childhood and adolescence are critical in terms of bone development, awareness of bone health and following a‘bone-friendly’diet and lifestyle is important throughout all life stages.
Key Factors Influencing Bone Health • Genetics • Age • Hormone levels/status • Diet and nutrition • Physical activity (especially weight-bearing activity)
If concerned about your bone health, speak to your GP who can give you specific advice tailored to your individual needs.
Diet A balanced diet which provides adequate nutrients is essential for our bone health. About 99% of the body’s calcium is found in our bones and teeth. Milk, yogurt and cheese are among the best dietary sources of calcium as it is ‘bioavailable’, meaning it is easily absorbed and used by the body. This food group is also a source of protein which is needed for our bone health. Vitamin D contributes to the normal absorption/utilisation of 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.
Lifestyle 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 walking, running, dancing and most team sports. Other lifestyle tips that favour the development of strong, healthy bones are to achieve/maintain a healthy body weight, avoid excessive alcohol intake and avoid smoking.
INCLUDING DAIRY CUISINE IN YOUR DAILY ROUTINE Did you know that heat has little impact on the calcium content of food?Therefore, milk, yogurt and cheese in cooked meals retain their calcium goodness and can contribute to your recommended daily intake of dairy. Furthermore, dairy foods are extremely versatile – use in cooking or baking and enjoy as part of breakfast, lunch, dinner or as a snack. We’ve included some tasty recipes below for the whole family to enjoy.
BERRY SURPRISE SMOOTHIE (Serves 1) 2-3 handfuls of mixed berries (e.g. raspberries, blueberries, blackberries) ½ pot (60ml) of natural yogurt 100ml milk 100ml fresh orange juice 1 small banana Method: Simply chop up the banana, spoon in the yogurt, add the orange juice, berries and milk. Mix in a food blender for about 30 seconds and your dairy delight is ready to go! Smoothies are ideal for breakfast, at lunch, or as a snack.
Support Irish jobs by choosing Irish dairy products.
CHEESE AND BROCCOLI SOUP (Serves 4-6) 2 large broccoli florets (about 900g in weight) 600ml water 40g butter 40g plain flour 600ml milk 90g mature cheddar cheese, grated Salt and freshly ground pepper
Method: Melt the butter in a heavy bottomed saucepan. Stir in the flour, add a little salt and pepper and cook for one minute. Remove from the heat and add the milk, whisking continuously. Return to the heat and cook at a fast simmer for two minutes. Take o the heat, add the cheese and stir until melted. Prepare the broccoli by trimming the base of the stalk and peeling tough skin from stalk. Cut into very thin slices and break broccoli into florets. Bring water to a fast boil, add the broccoli and cook until tender. Blend the broccoli and water in a food processor or pass through a food mill until smooth. Combine broccoli purÊe and cheese sauce and reheat gently. Garnish with grated cheese or a spoonful of lightly whipped cream. Serve with a crusty roll or soda bread. Support Irish jobs by choosing Irish dairy products.
CREAMY THREE CHEESE MIXED VEGETABLE BAKE (Serves 4) ½ cauliflower head all trimmed and cut into pieces ½ broccoli head approximately 1cm in length 1 large carrot 300g cream cheese 50g cheddar cheese, grated 125g blue cheese, crumbled 25g walnuts, roughly chopped 1 tsp Dijon mustard Salt & freshly ground pepper Method: Bring 5cm depth of water to the boil in a saucepan, add the prepared cauliflower and carrot and cook for about 5 minutes. Add the broccoli and cook until all vegetables are tender – about 3 minutes further. Drain, and return to the pan. Mix the cream cheese and mustard with the vegetables, then stir in the blue cheese. Season with a little salt, to taste, and plenty of pepper. Pour the mixture into a shallow gratin dish. Scatter the walnuts on top and sprinkle with the cheddar cheese. Place under a preheated hot grill for 10-15 minutes, or until the top is golden brown and the inside is hot and bubbling. Enjoy! For more recipe ideas, log onto: www.ndc.ie or www.obeyyourbody.ie
Support Irish jobs by choosing Irish dairy products.
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
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MW: Fem 10/12