The Dairy Goodness
Start me up
Simple steps to exercise
Ireland’s frothy affair
Match oftheday Rob Kearney is on the ball
JOBS
LOCAL FARMER
THE FUTURE OF 12,000 JOBS IS IN YOUR HANDS
IT’S WORTH CHECKING YOUR MILK THE NDC GUARANTEE ENSURES THAT YOUR MILK IS FARMED AND PRODUCED IN THE REPUBLIC OF IRELAND
1 IN 4 LITRES OF MILK SOLD DOES NOT CARRY THE NDC GUARANTEE For more information go to
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Welcome to The Good Life! The National Dairy Council has been part of the Irish dairy industry for more than 40 years and we are proud of the role we play in ensuring Irish people are aware of the importance of dairy in healthy, balanced lifestyles. In this issue, you’ll hear from Irish rugby player Rob Kearney on how important a good diet is to him; we’ll take a look at the growing love affair between Irish people and coffee; we’ve got some practical advice on how to have fun cooking with your children; and celebrity chef Kevin Dundon provides some great recipes for any occasion. You’ll also learn more about dairy and its importance in our diet, and pick up some helpful tips on eating and exercise. The Good Life has something for everyone – we hope you’ll enoy it!
Zoë Kavanagh Chief Executive The National Dairy Council www.ndc.ie
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The National Dairy Council – The experts in dairy. Naturally. Founded in 1964, The National Dairy Council has earned a reputation as the trusted voice and experts in dairy nutrition, as part of a balanced diet and healthy lifestyle. The NDC employs full-time qualified nutritionists who draw on evidence-based nutritional science and research to support the work of the NDC. This includes helping with questions and providing information to consumers as well as to special interest groups such as health professionals or the media. The NDC is a non-profit making organisation. The role of The National Dairy Council is to protect and promote the image, quality, taste and nutritional credentials of Irish dairy produce to a wide variety of audiences. Further details at www.ndc.ie. Please note that every effort has been made to ensure the accuracy of information in this publication. However, IFP Media and the NDC can accept no responsibility for the accuracy of articles or statements appearing in this magazine and any views or opinions expressed are not necessarily those of the company. Readers should talk to their GP or qualified dietitian when dealing with specific health or nutritional queries. IFP Media, 31 Deansgrange Road, Blackrock, Co Dublin, Ireland. Tel: 353-1-2893305 Fax: 353-1-2896406. www.ifpmedia.com
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Match of the Day Start Me Up Latte Lovers Let’s Lunch Join the Moo Crew Cooking with the Kids The Secret Life of Cheddar Dairy: the Science Behind the Goodness The New Food Pyramid Learn from the Best Bring it Back to Basics Easy Eating Mixed Messages Cream of the Crop in Cavan Milking It Cool School Milk - Sports Nutrition Research
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Member Co-ops
Kill Co-operative Argicultural & Dairy Society Ltd. Drogheda Producers Co-operative Ltd
Fealesbridge and Headleys Bridge Co-operative Dairy Society Ltd. Newtownsandes Co-operative Dairy Society Ltd.
Ardrahan Dairy Products Ltd.
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Rob Kearney Date of Birth 26/03/1986 Birth Place Dublin, Ireland Height 1.85m (6’ 1”) Weight 95kg (15st) Sport Rugby: Wing/Full Back
Irish international rugby star Rob Kearney talks about the importance of a good diet and keeping chilled on match day
Matchoftheday milk and rugby!
Rob Kearney has been playing rugby since he was seven, joining the local rugby club in the footsteps of his father and brother before taking it to the next level at secondary school. “I went to a boarding school in Kildare, which was pretty heavily involved in rugby, and it was really there where I played on a daily basis,” he recalls. Rob made his RBS 6 Nations debut against Italy in February 2008 and was included in Ireland’s 2011 World Cup Squad. In 2012, he was awarded the IRUPA Supporters Player of the Year and Player’s Player of the Year. In May 2012, he was named ‘European Player of the Year’. Looking back, he describes 2009 as the best year of his career to date. “We won the Grand Slam, our first Heineken Cup, and then I got the opportunity to go on tour with the British and Irish Lyons, which was a big moment too. That whole season was just jam-packed with good personal and collective achievements.”
Training day
A typical training day for Rob includes a pitch session in the morning, some video work and then either speed or weights in the afternoon. With such a hectic schedule, his diet is paramount and while it varies on a week-to-week basis, he says at the end of the week, closer to the game, it would involve much more carbohydrate loading for energy. Earlier in the week, it’s more a high-protein diet, with less carbohydrates.
“I’m a bad breakfast eater, even though it’s the most important meal of the day! If I can get two poached eggs, with some bacon on toast that would be pretty good, and then on other days I would have porridge made with milk.” His favourite meal? He says it’s hard to beat a good steak and chips with a pint of milk! As for the milk, not only does he drink it, but with ice. “I’ve always liked the taste of it. It’s something that I enjoy. I probably do an unusual thing with milk; I always have it in a pint glass with ice because it tastes great when it’s really cold.”
Preparation
The nature of sport today, especially in Ireland, means the best teams are only separated by small percentages, he says. Diet and nutritional science is where teams get the edge on the opposition, meaning you can’t underestimate the importance of preparation. When it comes to match day, Rob is like his milk: he likes to stay chilled! “Everyone is pretty different: some guys like to get psyched up. I generally like to stay a little bit chilled – I don’t enjoy getting too nervous. Doing it for so long now, I suppose I don’t really have too many thoughts, it all just becomes pretty instinctive. You just need to make sure you’re well prepared both mentally and physically.” See page 20 where Ruth Wood-Martin, Performance Nutritionist with the Irish Rugby Football Union (IRFU) discusses nutrition in sport.
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Bone up on weight-bearing exercise
People often neglect bone health. Regular participation in weight-bearing (as distinct from weightlifting) activities is important to keep your bones in good condition. Weight-bearing exercise is any form of excercise which puts the full weight of your body on your feet and legs. Examples include brisk walking, running, dancing, rope skipping and most team sports.
Stick with it
Find a form of exercise that suits you. You don’t necessarily have to take out a gym membership to establish an effective exercise programme. The National Guidelines on Physical Activity for Ireland recommend that adults take part in at least 30 minutes of moderate intensity exercise a day, five days a week (or 150 minutes a week). There are many enjoyable ways to meet these requirements. It can be as simple as enjoying a brisk walk in the evening or a light jog. If time to exercise is an issue, shorter 10-minute bouts of activity can contribute towards the guidelines.
Exercising regularly is the key to making significant improvements to your lifestyle, so it’s vital to stay motivated. Choose an activity that you can do every day, this will give you fewer excuses to skip a session. Choose activities you enjoy. And if you’re the type who’s easily bored, opt for a variety of activities. Make sure you have the correct clothing and accessories. The right gear can make all the difference in the comfort level of your workout. A good pair of shoes and weather-resistant clothing is essential for when weather conditions are less than ideal, which, in Ireland, is most of the time. Keep a diary or a log of your activity. If that’s too ‘old school’, why not get an application for your phone or to use online to help you keep track of your activities. Or you can simply use your phone to set a reminder for when you have planned to do some activity.
Slow burn
Eat well
If you’re normally not very active, it’s advisable to start off slowly and gradually build up your duration and intensity of exercise. Setting modest targets means setting yourself up to win, which makes it more likely that you will keep up the type of exercise you’ve chosen. If you are overweight, if you are 40 or older, if you have any medical conditions or if you have any concerns in relation to your capacity for exercise, you should talk to your GP first.
It’s important to eat a well-balanced diet, drink enough fluids and plan carefully what and when you eat and drink around the times you play sport/excercise.
Take your pick
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Check out www.getirelandactive.ie for more information
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NO EXCUSES Four of the most popular ‘reasons’ for not getting active. “I’m too busy” – Incorporate
PACING YOURSELF IT’S IMPORTANT TO BE AWARE OF THE INTENSITY OF YOUR EXERCISE LEVEL AND TO ENSURE YOU ENGAGE AT A LEVEL THAT SUITS YOU.
Taking it easy: When engaged in moderate activity, breathing and heart rate increases, but it’s still possible to carry on a conversation. Participants feel warm and sweat slightly. Examples include: cycling, brisk walking, hiking and roller-blading.
Going for it: With vigorous exercise, breathing is heavy and it is difficult to carry out a conversation. Heart rate and sweat rates are faster. Examples include: basketball, certain dance styles, football, running and hurling.
your exercise into your regular schedule, for example, walking to school or work. “I’m too tired” – This excuse creates a vicious circle. The less activity you engage in, the more lethargic you feel. In fact, physical activity gives you energy. The crucial thing is to break the cycle of inactivity and see the benefits that you get. Just try 10 minutes and see how you feel. “I hate exercise” ––There Thereisisan an activity to suit everyone, keep trying different activities, until you find one that’s tha at’ss right for you “I’m lazy” zy y” –n noNo answer answer we to oto tthis hthis one! one!
ps to ...Get Children Active! Screens of all kinds, from TV to tablets, tend to keep children sitting and sedentary. More than ever before you’ve got to be proactive in ensuring your children are active.
Teach your children the games you played when you were younger, they will enjoy them as much as you did!
Get active yourself. Children learn through example and are five times more likely to be active if their parents are.
Encourage your children to walk or cycle to school or at least some of the way where possible. Encourage their school to sign up for the Active School Flag. See activeschoolflag.ie for more information.
Switch off the TV and limit screen time. Agree a time limit and stick with it. Remember there is no chance of children being active when watching the TV.
Help your children to develop basic skills such as throwing and catching. Get them to practice and show you the skills they learn in P.E.
Make it family time. Enjoy a laugh and a chat while going for a walk, cycle or swim.
Give the gift of activity. Buy gifts that encourage activity such as skipping ropes, hula-hoops, balls etc.
If your child has a disability, many exciting opportunities exist to participate in sports and physical activity. For further information contact your local sports partnership sports inclusion disability officer or the CARA National Adapted Physical Activity Centre. Children and young people (aged 2-18 years) should be active for at least 60 minutes every day (at a moderate to vigorous level), and should include muscle-strengthening, flexibility and bone strengthening exercises three times per week.
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The Dairy Goodness
Once upon a time, Ireland was in thrall to tea drinking but, with the advent of the Celtic Tiger, tastes broadened and coffee shops, both independent and chain outlets, proliferated across the country. Today, while the Tiger may be extinct, the coffee houses are thriving. The Good Life explores a passion that’s become a long-term commitment
Latte Lovers
milk spices up Ireland’s frothy affair The Irish coffee drinker has developed something of a special relationship with the beverage. Where our European counterparts tend to take their coffee for granted, for us it’s a treat, as Dervla Arthurs, Marketing Manager, Costa Coffee, explains: “An Italian, for example, is more inclined to routinely choose a double espresso after lunch, whereas the Irish coffee drinker is likely to opt for milkier
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beverages with creamy, indulgent toppings. We tend to meet up with friends and make an occasion of the coffee-drinking experience.”
The Milky Way
Research by Costa Coffee underscores Irish consumers’ enjoyment of the milkier beverages, with latte coming top of the league as the most popular
choice, followed by cappuccino and, then, Americano, tea and hot chocolate. With the range of options available these days, it’s essential to know your mocha from your macchiato to avoid holding up the queue at your local coffee house counter. Here’s a line-up of some of the most popular offerings and the distinctive element of each blend:
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Espresso
The basis of all coffees, ‘perfect’ espresso is rich, dark and topped with golden ‘crema’.
Ristretto
One for the coffee purists. It’s similar to an espresso, just a little shorter and stronger, with an intense coffee kick.
Espresso Macchiato
There are many variants, but the authentic macchiato (or ‘marked’ espresso) comes with just a dash of frothed milk.
Cappuccino
Traditionally an Italian breakfast coffee, the cappuccino is one-third espresso, one-third steamed milk and one-third frothed milk (the frothed milk keeps the heat in, and gives the cappuccino its velvet texture). Cappuccino is truly an art form, according to Dervla Arthurs at Costa Coffee. It requires, she says, a highly skilled barista to froth the milk correctly (with the right size bubbles), to steam the milk to the right temperature (68°C, no hotter) and to pour the drink well.
Caffe latte
Latte for short, this consists of rich espresso poured over steamed milk. It’s not quite as strong as cappuccino, with no froth.
Americano
The classic espresso served with hot water. You can only make a good Americano if you know how to make a good espresso. It can be served with hot milk if you prefer.
Mocha
Named after a coastal town on the Red Sea, Mocha is part espresso, part hot chocolate, topped with steamed, frothed milk.
Cortado
The cortado is a short milk-based drink prepared using two corto shots (a corto shot uses the shortest of extractions ensuring the sweetest and best taste) topped with smooth textured milk and served in a 130ml glass. For coffee drinkers who want a quick pick-me-up or a shorter milkbased coffee.
Flat white
More exciting than the name suggests. A rich, full-flavoured coffee with a velvety, smooth texture; prepared using a short coffee extraction called ‘cortissimo’ topped with smooth, textured milk.
Cream of coffees Tips on identifying perfection in a cup A perfect latte must be consistent in colour from top to bottom topped with 1 cm of foam and a coffee mark in the centre of the foam where the espresso was dropped in.
The glass should be warm to touch and it should have that distinct coffee aroma. The clues to a perfect cappuccino are a golden ring of espresso crèma around the top, and a smooth, rich milk froth layer covering perfectly steamed milk and espresso – topped off with a dusting of chocolate.
Premium quality? The verdict’s on the tip of Gennaro Pelliccia’s heavily-insured tongue.
Expensive taste - the man with the €13m tongue Gennaro Pelliccia, Costa Coffee’s chief coffee taster, does more than talk the talk when it comes to the beverage. In fact, his tasting skills are so important to the coffeehouse company that it recently had his tongue insured for €13m, which makes his tastebuds, arguably, the most valuable in the world. In 1999, he achieved Master of Coffee status and, in 2004, he and the then Master Roaster with Costa, Gino Amasanti, were the first in the UK to be certified as ‘Italian espresso tasters’ by the Institute of Italian Coffee Tasters. According to Gennaro: “In my profession, taste buds and sensory skills are crucial. My 20 years’ experience enables me to distinguish between thousands of flavours. My taste buds also allow me to distinguish any defects, which enable me to protect and guarantee the quality of our coffee.” Costa Coffee was one of the first supporters of the National Dairy Council Guarantee when it was introduced in September 2009 as a guarantee to consumers in the Republic of Ireland that milk and cream has been both farmed and processed locally. In all, 65% of the hot drinks sold at Costa Coffee are milk-based coffees.
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The Dairy Goodness
Creating healthy, appetising and appealing lunchboxes for your children can be a difficult task. But a few simple tips can help make lunchtime fun and exciting for your kids, while ensuring that they get the nutrition they need during their busy school day!
Lunchbox 1
1 Finger food Children love to eat with their fingers. Turn their lunch into a pick ‘n’ mix: cut raw vegetables into strips; add fruit slices; cheddar cheese cut into small cubes; and sandwiches or pitta bread divided into fingers.
2 Colour coding
Presentation is a big part of food. Separating your child’s lunch into separate colours can help to make the food look fun and appealing.
3 The right size
Large lunches can be intimidating. Try more variety with smaller portions of each item.
4 Divide and conquer
Use containers with separate compartments to separate foods. This helps keep things from mixing together and getting soggy. You can also use paper bun cases within a container if it doesn’t have separate compartments for, say, grapes or cherry tomatoes.
5 Thirst quencher
Don’t forget the beverages! Avoid sugar-laden high calorie drinks. Milk and water are good choices.
Small Break Carton of School Milk Mixed vegetable sticks in small container/food bag e.g. carrots, cherry tomatoes, cucumber, sweet peppers, celery Lunch Water Wholemeal tuna sandwich: tuna with sweetcorn and mixed peppers (small mix of low-fat mayo) Low-fat fruit yogurt Kids-size apple
Lunchbox 2 Small Break Carton of pure orange juice Crackers (high fibre variety) with cheddar cheese Lunch Carton of School Milk Chicken salad tortilla wrap: chicken, mixed salad with a mild salsa-type relish Pear
Lunchbox 3 Small Break Water Low-fat fruit yogurt Small fruit e.g. plum, mandarin, 6 grapes Lunch Carton of School Milk Wholemeal roll with egg (mixed with small amount of low-fat mayo) and spinach leaves Mixed fruit salad
Lunchbox 4
Save money, save time Use up leftovers from the night before Cook a big pot of soup to last you through the week Make sandwiches in larger batches and cover in a moist paper towel to prevent the bread drying out
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Small Break Carton of School Milk Small homemade flapjack Lunch Water Pasta salad – with chickpeas/chicken, peppers, carrots, sweet corn, tomatoes Mandarin Cheese cubes/cheese triangle
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MooCrew Join the
National surveys have reported that 37 per cent of girls and 28 per cent of boys aged between five- and 12-years-of-age in Ireland have inadequate calcium intakes in their diet. Moo Crew: The Primary Dairy Moovement is a new educational initiative for third- to sixth-class primary school children designed to address this. Moo Crew aims to teach children about the importance of the ‘milk, yogurt and cheese’ food group, in a fun way. The programme features four different lesson plans with activities and web resources from www.moocrew.ie Topics covered include nutrition and the role of dairy in healthy diets; physical health and the role of specific nutrients in relation to activity, growth and development; and lessons in where milk comes from and the process of getting it from “farm to fridge”. The lesson plans also involve students getting active, highlighting fun ways that allow them to share what they have learned about nutrition, dairy and healthy and active lifestyles with their peers.
Positive habits The programme, which was designed by teachers for teachers, was launched by Irish boxer Darren O’Neill. Darren, who captained the Irish boxing team at the London 2012 Olympic Games, is also a qualified primary school teacher and says the programme is designed to be engaging and interactive at classroom level. “But,” he adds, “I hope it will also help to reinforce the importance of this information to teachers and extend some of the messages and positive habits home to parents and families.” He says that the inadequate levels of calcium intake among school children are worrying. “I hope we can help to improve attitudes towards eating a balanced diet and to living a healthy
lifestyle, which includes physical activity.” Moo Crew is designed to teach children about healthy eating and getting the right balance of foods. It also, Darren explains, teaches them about the importance of keeping active with fun exercises. “Making a clever choice about what we eat or drink is part of having a healthy diet. It’s also important for all of us, whether you’re my age, or still in school, or training for the Olympics,” Darren concludes.
For more information on the Moo Crew visit www.moocrew.ie
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Cooking with the kids When cooking with children, there are certain dos and don’ts that you need to be aware of to make sure that children are safe and that everyone has fun.
Getting started
Make sure that both you and your child wash your hands before you start and that they wash their hands anytime there’s a sneeze, cough or contact with food like raw egg. Any equipment or food that children will be using should be age appropriate, whether it’s access to knives or touching raw chicken. Let your child do jobs that are simple and can be a lot of fun, for example mixing, pouring, washing, seasoning and stirring. You can also let them do things like use cookie cutters to cut fun shapes in things that you make. Older children can be in charge of cutting food and calling out recipes too.
Fun for all
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A simple way to introduce your child to the pleasures of preparing food is with smoothies. Kevin Dundon’s Strawberry Smoothie (see next page) is really easy to measure out and it will also be great fun putting everything into the blender and watching it become one big glorious mess!
It’s a great way to bond, get dinner ready and make happy memories. But the kitchen isn’t a playground. The Good Life offers some tips and advice for cooking with children Timing
One of the most important factors when choosing to cook with your children is that you pick the right time to do it and pick the right recipe. Picking a time when you are rushing can lead to a great deal of stress as, when you involve children in the kitchen, you have to be able to relax and accept that they are inexperienced and slower than you – and that there will be a mess. This is why the weekend might be a better time to try.
Delicious bites
A simple weekend treat to try to make with your children is Phelim Byrne’s Simple Wholemeal Tortilla Pizza bites that are fun and easy for your child to help make and allows them to be creative: they can decorate their own meal any way they want with healthy vegetables.
Next steps
For meals that are less of a snack and more of a full family meal, rules have to be established as there are often more elements like boiling pots where accidents can happen. Cheats Cannelloni, also from Phelim Byrne, is a proper dinner meal which a child could help with, when there are vegetables that can be washed and cut, garlic to be crushed and seasoning to add to the dish. Most importantly, when it comes to cooking with your child, is that they are safe. Wandering hands tend to happen when children get bored, so if they are not busy, a careful eye is needed to make sure accidents don’t happen. Supervise areas where sharp knifes need to be used as well as in the area of the oven. Always encourage your child to help and praise what they’ve made. This will make them more enthusiastic and interested in cooking in the future!
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One of the most important factors when choosing to cook with your children is that you pick the right time to do it and pick the right recipe
CHEAT’S CANNELLONI Phelim Byrne
Family Meal! Serves 6 Ingredients
12 fresh lasagne sheets 4 chicken breasts chopped, cooked 2 small courgettes, grilled or pan fried and cooled 1 red, yellow and green pepper, roasted and skinned 200g Irish cheddar 350ml thick béchamel sauce 2 garlic cloves 1⁄2 tsp dried oregano 1 tin chopped tomatoes
Method To prepare a tomato sauce
STRAWBERRY SMOOTHIE Kevin Dundon
Berry tasty indeed! Great for breakfast or a snack. Serves 2 Ingredients
(supplied by SuperValu) 227g strawberries 2 bananas 1 mango 1 bio-yogurt 100ml apple juice
Method
1. Peel and cut out the flesh of the mango. 2. Add in with the bananas, strawberries and bio-yogurt and mix in a blender until smooth. 3. Add apple juice to create the desired texture and mix well. 4. Pour and serve.
1. Fry the onion, garlic and oregano in a little oil until soft. 2. Add the tomato, season well and cook for about 10 minutes over a medium to high heat. 3. Blitz in the food processor and season to taste.
For the cannelloni
1. Blanch the pasta sheets until just soft then spread out on the counter when cooled under cold running water. 2. Mix the cooked chicken, peppers and courgette with the béchamel and add a few dried mixed herbs if you like - this is the filling for the ‘cannelloni’. 3. Spread the chicken mix along the near side of the pasta and roll up to form cylinders. 4. Place them in the dish in a row. 5. Pour the tomato sauce over the top. Top this with the remaining 150g cheddar and bake in the oven for 25 minutes at 190°c or until crisp, bubbling and nicely coloured.
SIMPLE WHOLEMEAL TORTILLA PIZZA BITES Phelim Byrne
Quick dish Serves 1 - 2 Ingredients
2 wholemeal tortilla wraps 30g grated cheddar 3 tbsp of tomato sauce 150g mixed vegetables – peppers, mushrooms, corn, etc
Method
1. Place a tortilla on a plate. 2. Sprinkle with 15g of grated cheddar. 3. Now place another tortilla on top. 4. Spoon tomato sauce all over the top. 5. Then sprinkle with another 15g of cheese and your favourite selection of vegetables like mushrooms, peppers, corn etc. 6. You can add any other topping you like (for example a little chicken or ham). 7. Place in the oven for 7-8 minutes until gratinated and bubbling hot. 8. Enjoy!
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The Dairy Goodness
Cheese tips What’s the best way to store cheddar?
Wrapping your cheese in wax paper or greaseproof paper is ideal. If your cheese comes in a plastic wrapper that doesn’t seal once its open, try wrapping it in tin foil to keep its flavour and freshness. Don’t store your cheese near other foods that have a strong smell, as it may absorb their aromas.
Can cheddar be frozen?
In general, avoid freezing cheese, as it affects its flavour and texture. However, grated cheese can generally be frozen and used to cook without defrosting.
What’s the best temperature to store and serve cheddar? Keeping your cheddar in the fridge door is not just a good way to ensure you remember it’s there! It’s less cold than other parts of your fridge and so better for your cheese. Allow your cheddar to reach room temperature before you serve it and you’ll get a fuller flavour.
What goes well with cheddar?
Cheddar is, of course, the most versatile of cheeses when it comes to cooking and sandwich fillings. For wine, lighter cheddars go well with rosé wine while full rich cheddars are well matched with a Merlot or port.
secretlife Cheddar The
It's the nation's most popular cheese and a staple of family eating. The Good Life looks at our favourite snack
of
While there are no prizes for guessing the origin of our most versatile of cheeses, its link with the village of Cheddar in south west England has less to do with its industrious inhabitants and more to do with nearby Cheddar Gorge, as the caves of this beauty spot proved ideal for maturing cheese. While many different types of cheese are thought to have been produced in ancient Ireland, the revival of cheese-making here in the early 20th century was linked to the co-operative movement and cheddar emerged as the firm favourite among producers and consumers alike.
World player
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Today, what began as an industry serving local needs has become a global business and Ireland ranks as one of the world's top 10 exporters of cheese, with the majority of our output destined to be at the heart of tasty meals in the UK, continental Europe and further afield. We produce some 180,000 tonnes of
cheese annually and, while this cheese output is now more varied than ever before, cheddar remains by far the most popular cheese, a firm favourite with consumers not just in Ireland but in our nearest and biggest market, the UK.
Healthy eating
The secret of Ireland's quality cheese-making begins in its pasturelands. Irish dairy cows graze on more grass and for longer over the year than dairy herds almost anywhere else in the world. Cheddar cheese is a rich source of nutrients, including calcium, protein, phosphorus, vitamin A, zinc, and vitamin B12. It is also a source of riboflavin, iodine and folic acid. The Department of Health’s Food Pyramid (see pages 16-17) recommends three 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, five servings per day are recommended. 25g of cheddar-type cheese counts as one serving.
The Dairy Goodness
Dairy
The science behind the goodness Dairy foods play a significant role in a balanced diet and healthy lifestyle, but it is important to understand why and how! Dr Catherine Logan, Nutrition Manager at the National Dairy Council, outlines some of the science behind the goodness
A source of nutrients
Milk, yogurt and cheese are highly nutritious foods, offering a unique package of nutrients within the diet. By way of example, these foods provide: • Calcium, which is needed for the development of bone in children and the maintenance of normal bones; • Protein, which contributes to growth and maintenance of muscle mass; and, • Vitamin B2, which plays a role in the release of energy from food and contributes to the normal functioning of the nervous system. Nutrients present in popular dairy foods Food
Source of…
Milk Whole, semi-skimmed or skimmed
Protein, calcium, iodine, riboflavin (vitamin B2) and vitamin B12
Yogurt Low-fat, plain
Protein, calcium, iodine, phosphorus and riboflavin (vitamin B2)
Cheddar cheese
Protein, calcium, iodine, phosphorus, zinc, vitamin A, riboflavin (vitamin B2), folic acid and vitamin B12
A focus on calcium
Calcium is the nutrient perhaps most commonly associated with dairy, with milk, yogurt and cheese providing an importance source of calcium in the Irish diet. The National Adult Nutrition Survey reported recently that these foods contributed 39 per cent of the calcium intake of Irish adults aged 1864 years. As already mentioned, calcium is needed for the normal growth and development of bone. However, a considerable proportion of Irish children and teenagers have insufficient calcium intakes: 42 per cent of teenage girls and 23 per cent of teenage boys (13-17 years) have been reported to have inadequate calcium intakes. Among children (5-12 years), the prevalence of inadequate intake was reported at 37 per cent of girls and 28 per cent of boys.
Did you know?
The fat content of milk is, in fact, a lot lower than some people think! Irish whole milk typically contains just 3.5 per cent fat, semi-skimmed milk contains no more than 1.8 per cent fat and skimmed milk has no more than 0.5 per cent fat.
The sunshine vitamin
Vitamin D is also a key nutrient for bone health, as well as contributing to the normal absorption/utilisation of calcium. Known as ‘the sunshine vitamin’, vitamin D can be made from the action of sunlight on the skin, but due to the Irish weather, and with an increasing understanding that people need to protect themselves against strong sunlight, dietary intake of vitamin D is crucial. Examples of food sources include fortified foods (such as fortified milk), eggs and oily fish. With an increasing number of vitamin D-fortified foods available, however, monitoring your intake of this vitamin may also be important.
Weighing it all up!
There is no denying that obesity is a major public health issue. Recent statistics report that over 60 per cent of Irish adults (aged 18-64 years) are either overweight or obese. A healthy, balanced diet along with a physically active lifestyle remains central to body weight management. Unfortunately, there are many myths and misconceptions regarding dairy foods and body weight. It is important to remember both quantity and quality when it comes to weight management. While the total amount of energy or calories consumed may need to be reviewed, weight loss and weight maintenance diets should remain ‘balanced’, providing sufficient nutrients to meet your needs. “Milk, yogurt and cheese offer a range of essential nutrients with many reduced fat options to choose from.” Check out the Food Pyramid on page 16-17, and read how the various food groups, including the ‘milk, yogurt and cheese’ group, contribute to a balanced diet.
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Adopting a positive attitude to our diet and lifestyle is important. Healthy family practices can also set a good example – helping to ensure our own, and our family’s, health and wellbeing
The
New FoodPyramid The Department of Health’s Food Pyramid is a guide to healthy eating - specifically for adults and children over five years of age. It categorises foods into six different groups and provides guidelines on the number of servings and portion sizes to be eaten from each food group on a daily basis. It is advised to choose a variety of foods from each of the bottom four shelves every day to get a good range of vitamins and minerals. A healthy, balanced diet should provide us with sufficient nutrients, including vitamins and minerals, to help maintain the normal functioning of our bodies; to assist with growth and repair; and to help fight and prevent against infection and disease. It is important to remember that both healthy dietary habits and an active lifestyle are recommended for effective weight management - as well as for our overall health (See pages 6-7 for top tips on keeping active).
BREAD, CEREALS, POTATOES, PASTA AND RICE
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The bottom of the pyramid is dedicated to bread, cereals, potatoes, pasta and rice, and six or more servings per day are recommended. Men and teenage boys who are active may need up to 12 servings a day. Women and teenage girls who are active may need up to eight servings a day. Smaller serving sizes from this food group are recommended for younger children (5-13 years). An example of one serving would be a single slice of
brown bread; one medium or two small potatoes; two breakfast cereal wheat or oat biscuits; three dessertspoons of pasta, rice or noodles. The main function of this shelf of the Food Pyramid is to provide energy for your body. Choose wholegrain and wholemeal varieties from this food group often as they contain fibre that helps with the digestion of food.
FRUIT AND VEGETABLES The next shelf of the pyramid is dedicated to fruit and vegetables. This section recommends a daily amount of five or more servings. An example of one serving of fruit or vegetables would be one medium-sized apple, banana or pear; 10 to 12 berries or grapes; four dessertspoons of cooked vegetables; a bowl of salad or homemade vegetable soup. This food group is an important source of vitamins, minerals and fibre. It is important to remember to choose a variety of different coloured fruit and vegetables as different colours contain a range of different nutrients. You should also remember that fruit juices and smoothies count as only one serving from this shelf as they may be low in fibre.
MILK, YOGURT AND CHEESE Three servings per day are recommended from the ‘milk, yogurt and cheese’ food group, with five servings recommend-
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Reference: The Department of Health
ed for those aged 9-18 years. Low-fat varieties from this food group are encouraged. Milk, yogurt and cheese are sources of calcium, which is an important contributor to the growth and development of bones in children and also for maintenance of bones and teeth in general. Examples of a serving include a 200ml glass of milk; a 125ml pot of yogurt; or a 25g piece of hard cheese. Skimmed milk is not suitable for children under five years of age and low-fat is unsuitable for children under two years of age. If dairy foods need to be avoided, ensure that you are following your health care professional’s advice regarding appropriate alternatives.
MEAT, FISH, POULTRY, EGGS, BEANS AND NUTS This shelf contains foods that are an important source of protein: meats, fish, poultry, eggs, beans and nuts. Two servings of these are recommended a day, and you should aim to have fish at least twice a week, and oily fish (such as salmon, sardines or mackerel) at least once a week. Try to choose lean cuts of meat, and avoid or limit processed meats. Examples of a single meat serving would be 50-75g of cooked lean beef, pork, lamb, mince or chicken; 100g of cooked oily fish or white fish; two eggs (limited to seven a week); six dessertspoons of peas, beans or lentils; or 40g of unsalted nuts or seeds.
REDUCED-FAT SPREADS AND OILS Spreads and oils provide essential fats but are only needed in very small amounts. Two servings are advised from this food group per day. An example of what would constitute one serving in this category would be one heaped teaspoon or one minipack of low-fat or reduced-fat spread to cover two slices of bread; one heaped teaspoon of full-fat spread or margarine to cover three slices of bread. As well as the two servings a day, up to one teaspoon per person of oil can be added to cooking. When having foods from this section of the pyramid, you should try and choose low-fat or reduced-fat spreads, and oils such as olive and rapeseed. It should be noted that if you are very active, and having up to 12 servings from the bottom of the pyramid, that you can have one or two extra servings from this shelf.
FOODS AND DRINKS HIGH IN FAT, SUGAR AND SALT The top of the pyramid contains foods that are high in fat, sugar and salt such as chocolate, fizzy drinks, crisps, biscuits and cakes. It is recommended that you limit servings to no more than one per day and that this is not every day. For further information visit www.healthpromotion.ie
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Learn from the best
Irish sports stars Darren O’Neill, Easkey Britton and Bryan Cullen discuss the importance of a healthy, wellbalanced diet as part of their sports training
Darren O’Neill
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Middleweight boxer Darren O’Neill is a multi-medal winner in boxing, whose successes include a European silver medal (2010), gold at the European Union Championships (2009), 11 international gold medals in world-class championships and 13 national boxing titles (1997-2011). Darren works with the Irish Amateur Boxing Association and captained the Irish boxing team at the Olympics in London 2012. While boxing is his main focus now, he also participated in other sports growing up, playing hurling at inter-county level for Kilkenny. While he has always been physically active, he says understanding the important role of nutrition, as part of a sports lifestyle, was something he learned gradually. “It’s something that I picked up over time, I was never really taught it. My mother was a nurse so she would have been quite proficient in that area as well, and would have educated me quite a lot about diet. After that I went to the sports nutritionists, so I would have learned as I went along.” Today, Darren says, his daily diet depends on whether he is training or competing. “Outside of competition, when I am training, I try to keep energy levels up, so I start every morning with a breakfast. For me that’s generally cereal or porridge with milk. Lunchtime, depending on the day, can be a bowl of soup, bread or a salad, sandwich and a bit of fruit. “The second training session is followed by dinner, usually chicken, pork, beef mince or lamb and some potatoes to get carbohydrates in. A spaghetti Bolognese or lasagne is a nice mix of carbohydrates and protein. In the evening, it would be a snack, maybe crackers and cheese or cheese and fruit.” Darren incorporates dairy into all his training meals. “Cheese and yogurt can be my snack in the evening. I also drink milk and I have a glass of it with dinner or lunch.” Darren says that, after his training sessions, he will usually have flavoured milk. He also makes his own dairy shakes,
which he says, “have a lot of the nutrients and vitamins that we need”. Darren’s advice to aspiring athletes is to not only work hard, but to work cleverly. “Take advice from coaches, take advice from psychologists, nutritionists and support staff and I think it will pay off in the long-term. If you surround yourself with people who will look out for you and after you, you are already way ahead of the game.” See page 11 for more details on Darren’s involvement with the ‘Moo Crew: The Primary Dairy Moovement’.
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Darren’s advice to aspiring athletes is to not only work hard, but to work cleverly.
Bryan Cullen
Easkey Britton Easkey Britton’s father set up one of Ireland’s first surfing schools, and it was through surfing that her parents met. So, it’s no surprise that the Donegal native took so well to the sport. Easkey is a five-time Irish National Surfing Champion and was nominated for the Billabong XXL Awards (the ‘Oscars’ of big-wave surfing) for her big wave performances at Mullaghmore in 2011. As well as drinking plenty of water, Easkey makes sure to include dairy in her daily diet. She drinks milk in tea and says she is a big fan of yogurt too. “I also include cheese in my diet. After an intense competition, I really enjoy some chocolate milk.” Nutritional science, says Easkey, “plays a massive role and the more you get into your sport, the more you realise that it’s part of the whole package. If you haven’t fuelled up right you just regret it later on.” Easkey says that aspiring surfers should approach the sport “with an open mind and enjoy it”. She adds: “Don’t get frustrated because it is an unpredictable sport. Try it out in different and safe conditions. Knowledge, before you get into the water, is very important.”
“I make sure not to skip meals, to choose healthy options and to stay well hydrated,” says Bryan Cullen
Dubliner Bryan Cullen has been playing Gaelic Football since he was eight. Winning the All-Ireland Final in 2011, as captain of the Dublin team, has been the highlight of his career so far. Bryan believes eating a healthy diet is a positive step for anyone involved in sports. “We have a sports nutritionist for the team so we would be fairly well schooled on what we should and shouldn’t be eating,” says Bryan. “I make sure I’m taking enough carbohydrates to sustain the level of training we do. I make sure not to skip meals, to choose healthy options and to stay well hydrated.” He continues: “I drink milk daily. I’ve been drinking it ever since I was a small kid. I used to get it every day as part of the School Milk Scheme. Now, I have it with my porridge at breakfast and I drink a glass of milk every evening with my dinner purely because I like the taste of it. It’s also a source of protein and a great way to get healthy vitamins and minerals into my diet.” Bryan says he is a big believer in sports science and nutritional science. “We have always been given the basic analogy that the human body is like a car; if you don’t put the right fuel into it, it’s not going to perform to its optimum level. We put in huge efforts on the pitch so it doesn’t make sense to jeopardise that by putting the wrong foods into our bodies. We would always try and prepare ourselves as best we can from all sides – be it physically in the gym and on the pitch, or nutritionally at home, and also by getting appropriate rest and recovery.” For aspiring athletes, Bryan says: “Listen to your coaches and practise the skills. Most players that make it to county level can all kick left foot, right foot and use both hands passing. They’re also committed to what they’re doing, with training and performance as their priority. If you’re serious about doing something and are willing to put in the work then the rewards are there.”
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Ruth Wood-Martin, Performance Nutritionist with the Irish Rugby Football Union, on the critical elements of sports nutrition that everyone should be aware of
Bring it back tobasics It’s fair to say that the awareness of the role that nutrition can play in sports performance has increased hugely in the last number of years. So much so, that sometimes it’s tempting to over-focus on so called ‘cutting-edge’ science while forgetting the fundamentals. Athletes need to optimise their nutrition essentials on a daily basis in order to build a strong nutrition foundation, and then fine-tune their practices to suit their phase of training and competition demands. Three key elements are necessary to build an athlete’s ‘nutrition pyramid’. These are: Foundation nutrition Training and recovery nutrition Competition-day nutrition
As not much protein is stored in the body, it is important to eat it regularly (at every mealtime) to help support body growth and repair. Top low-fat protein sources include lean red meat, chicken, turkey, fish and reduced-fat dairy products.
Fit in the favourable fats
Think of foundation nutrition as the rules to live by. Without doing this, any fine-tuning just won’t make a difference. Here are 10 rules to follow:
Fat often gets a bad press, but the often forgotten fats are the essential fatty acids (EFAs). These are polyunsaturated fats and they are called essential because they have to come from the diet. The EFAs include the Omega-6 and Omega-3 types. Omega-6 is found mainly in seeds and their oils (sunflower, pumpkin, walnut, evening primrose) and the main source of Omega-3 (often called fish oil) is in oily fish such as mackerel, salmon, herring and sardines.
Eat regularly
Strengthen your bones
Regular eating will maintain energy levels and will help prevent mood swings, hunger and over- eating. Aim to eat something every three to four hours, and always start the day with breakfast – no excuses! Breakfast doesn’t have to be complicated and it starts up your metabolism for the day ahead.
Your bones support your muscle mass so it’s essential they are strong enough to do this. Calcium and vitamin D are among the key nutrition contributors to bone health. Dairy foods, in particular milk, yogurt and cheese, are among the best dietary sources of calcium and should be included regularly (check out the recommendations on this food group on pages 16-17).Vitamin D is needed to absorb calcium and our best source is sunshine – so getting some rays will do you good!
Eat it as nature intended
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Protein power
For the majority of your food intake, choose the least processed forms of food, particularly carbohydrates. Opt for wholegrain carbohydrate foods e.g. wholegrain breakfast cereals, pastas, rice, noodles, potatoes with skins which are packed with vitamins, minerals and fibre.
Keep it colourful Fruit and vegetables are packed with vitamins and minerals. Not only that but the strongly coloured ones (like berries, car-
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Timing of intake
Fuel and fluids Competition
Training and recovery
Everyday eating and drinking The foundation of performance nutrition
Breakfast doesn’t have to be complicated and it starts up your metabolism for the day ahead
rots, broccoli, tomatoes and oranges) contain valuable antioxidants. Include a range of various fruits and vegetables and aim for five or more portions a day.
Hydrate yourself Fluid is vital for life – in fact it makes up about 60% of your body weight! Being dehydrated will decrease your performance by negatively affecting your body’s cooling system (sweating). Get into the habit of drinking throughout the day – not just before, during and after training. You will need to aim for between 30ml and 50ml fluid for every kilogramme you weigh, so work it out for your own body weight. Focus on water and diluted fruit squash – don’t go overboard on sweet fizzy drinks as your teeth will suffer.
Refuel to recover In order to optimise the benefits of a training session, start the recovery process and be ready for the next session, it is essential to get fuel and fluid in fast. Timing is important and getting some carbohydrate, protein and fluid in as soon as the session is over is as important as your cool down.
Be smart with supplements The sports supplement industry is huge and there are lots of promises made by supplement companies claiming all sorts of performance benefits. There are so many out there that it is difficult to work out which ones (if any) might be useful. Some may help athletes meet their nutrition goals in different sporting circumstances, so if you plan on taking any, it is worthwhile getting them checked out with a sports dietitian.
Get cooking In a world of convenience, travel and life on the go, we often rely on fast food and restaurants for our nourishment. Learn to cook if you don’t already know how. The more you can prepare your own food, the more control you will have over what is in the food you eat.
Ruth Wood-Martin MSc RD SEN is a Registered Dietitian and Sport and Exercise Nutritionist and currently works as the Performance Nutritionist with the Irish Rugby Football Union (IRFU)
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Easyeating Recipes courtesy of
Breakfast
Celebrity chef, Kevin Dundon provides hassle-free, inspiring recipes for every time of the day
Bacon, Scrambled Egg and Tomato Bap
To Cook on the Pan
A delicious way to start your day! Serves 4 Ingredients
8 bacon rashers cooked | 4 eggs | 100ml milk | 1 tbsp butter 4 soft bread rolls | 4 tomatoes | Salt and pepper
Scrambled Egg Beat the eggs in a bowl and add the milk. Just before cooking the egg mixture, add seasoning as to your taste. In a pan, melt the butter and add the beaten egg mix. Cook over a moderate heat, continuously stirring with a wooden spoon or spatula to ensure it doesn’t stick to the sides.
To serve Slice the bap open, not quite cutting through and lightly butter on both sides. Add the sliced tomato, two cooked rashers and top with some scrambled egg – serve immediately.
Lunch Cheesy Quesadillas This is a delicious recipe to have to hand and all of the ingredients are store cupboard essentials so your shopping list will be minimal. Serves 2 Ingredients
Top Tip If you wish, you could roll each wrap up in a cylindrical shape and place in a baking dish and then bake like cannelloni.
Tortilla Wraps The tomato compote is the perfect accompaniment and adds something different to standard cheese and ham. Serves 4 Ingredients
4 tortilla wraps | 4 small slices ham | 100g cheddar cheese, grated Salt and pepper | Compote: 8 tomatoes | 1 tsp dried herbs 1 tsp olive oil | 1 tsp red wine vinegar | 1 medium onion
Method Begin by finely dicing the tomatoes and onion. Heat a large saucepan with a little oil and add the diced vegetables and sauté on a low heat for 3-5 minutes until they are beginning to soften. Add the red wine vinegar and herbs and simmer for a further 10–15 minutes. Lay each tortilla wrap on the chopping board. Spread each tortilla with the tomato compote and then place a slice of ham on top of that. Top with some of the grated cheese and roll up tightly and secure.
Dinner
4 large tortilla wraps | 175g chedder cheese, grated | 1 red onion, very finely diced | 1 bunch spring onions, chopped roughly | 2 tomatoes deseeded and diced | 4 mild rashers, cooked and diced
Chicken And Vegetable Gratin
From the store cupboard
The idea on a busy evening of taking a cooked dish out of the freezer, allowing it to defrost and just popping it into the oven is most appealing. Instant dinner and no wash up! Serves 4
Olive oil | Salt and pepper
Method
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Heat the pan and pan-fry on both sides, again until the cheese is melted. Alternatively you can cook these in their entirety – i.e. do not cut into quarters.
Mix the cheese, bacon, red onion, tomato and spring onion together. Season lightly with a little salt and pepper. Lay the flour tortillas out on the work surface and divide the cheese mixture between them. Place another tortilla wrap on top of the mixture to make a sort of sandwich. Cut the quesadillas in quarters and refrigerate for a couple of minutes to make sure that they remain firm and not liable to lose their cheesy filling.
Ingredients
720g quality Irish chicken fillets, cut into chunks | 2 stick celery sliced | 2 carrots peeled and cut into chunks | 75g broccoli broken into florets | 1 medium onion, diced | 3 mushrooms, sliced
From the Store Cupboard
3 cloves garlic diced | 110ml chicken stock (optional) Salt and pepper
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Gratin Topping
400g fresh breadcrumbs | 175g butter, melted | 2 sprigs fresh parsley and thyme | 50g cheddar cheese, grated
White Sauce
25g butter | 25g flour | 600ml milk
Method Begin by making the white sauce. Put the milk in a saucepan and bring to the boil. Melt the butter slowly in another small saucepan. Add in the flour and mix until combined. Cook this mixture on a low heat for two minutes to take the taste of the flour away. Gradually whisk in the boiling milk and continue to stir, especially around the edges, until it comes to the boil again and then turn the heat right down and cook on a low heat for 10-15 minutes. Season the sauce with salt and pepper.
Chicken & Vegetable Mix Place the carrots into a medium-sized saucepan and bring to the boil. Reduce the heat and simmer until just tender. Strain off the water and store until required. Meanwhile, pan-fry the chicken, onions, mushrooms, leeks and celery and diced garlic on a hot pan for 4-5 minutes. Once the vegetables are cooked, add the white sauce together with the blanched carrots and continue to cook over a low heat for a further 10-12 minutes. Stir in the chicken stock, to correct the consistency if you would like a thinner stock. Transfer the entire mixture to an oven-proof casserole dish and cool slightly.
Gratin Topping Preheat the oven to 190°C/375°F/Gas Mark 5. Meanwhile, to make the topping, mix all the ingredients together. Press this crumble topping mixture on top of the chicken and vegetable mix. This dish is now ready to go to the fridge, the oven or the freezer (See Top Tip). Bake for 30 minutes (longer if coming from the fridge) until the crust is golden brown and the sauce is bubbling.
Top Tip This dish can be frozen once it is well wrapped in the freezer. However, it does need to be defrosted (overnight in the fridge) before baking as per above.
Mild Vegetarian Curry This is a delicious option – light and nutritious. Turn this recipe into a meat curry by adding some leftover chicken or lamb. Serves 2
Method Heat a large pot with a little oil, add in the onion, thyme and garlic and sweat gently for 3-4 minutes until softened. Add the leeks, carrots, celery, mushrooms and potato and continue to cook gently for a few minutes. Next, add the flour and the curry powder and stir gently, ensuring that all of the vegetables are coated with the spice mixture. Pour in the stock and allow the mixture to come to the boil. Reduce the heat and simmer for 10-12 minutes allowing the vegetables to cook through. Add in the broccoli, raisins and natural yogurt and continue to cook for a further 6-7 minutes over a low heat until the broccoli is just tender. Cook the rice according to packet instructions and serve immediately with the curry.
Top Tip Feel free to use whatever vegetables you like in this recipe. I would often add in mixed peppers, courgette or cauliflower. If you prefer the curry with a more ‘sauce like’ consistency add extra yogurt, stock or even canned coconut milk
DESSERT Cold lemon souffle Very simple, yet very effective. Serve sprinkled with some crushed pistachio nuts for some added texture. Serves 2
Ingredients
3 gelatine sheets | 2 lemons | 3 medium eggs separated cream whipped | 115g caster sugar
| 150ml
Method Soak the gelatine sheets in some water to soften. Place the egg yolks and sugar in a bowl and add the juice and grated zest of the lemon. Place the bowl over a pan of hot water on a medium heat, and whisk until the mixture thickens and lightens in colour. Add the gelatine to the lemon and egg mixture and remove from the heat. Meanwhile, in a spotlessly clean bowl whisk the egg whites until stiffly beaten. In a separate bowl, whisk the cream lightly, (remove 2–3 tbsp for serving), then fold the cream gently into the lemon and egg custard. Stir gently then add the egg whites, combining by folding in gently so as not to release the air. Pour into the glasses so that the mixture is level with the top, the place in the fridge to chill and set. When ready to serve, place the glass on a serving plate, pipe a little cream onto the top of the soufflé and add your garnish of lemon zest.
Ingredients
1 SuperValu Soup mix pack| 2 carrots peeled and cut into chunks 2 sticks of celery sliced thinly | 1 small leek sliced thinly 1 sprig of thyme | 1 onion cubed | 3 large mushrooms sliced 1 potato cubed | 75g broccoli broken into florets | 125g probiotic natural yogurt | 175g easy cook long grain rice
From the Store Cupboard
Olive oil | 3 cloves garlic diced | 2 dsp mild curry powder 1 dst spn flour | 900ml water/vegetable stock | 25g raisins | Salt and pepper
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With so much information available today regarding food, nutrition and health, it can be confusing to distinguish fact from fiction. The Good Life looks at some common misconceptions and offers straightforward advice Low-fat milk The concern:
Consumers choosing low-fat milk are often concerned that reducing the fat content of milk also reduces its nutritional value.
The advice:
Differences in the nutrient content of low-fat milk, as opposed to whole milk, are minimal. Apart from the reduced fat and energy content, there is little nutritional difference between the low-fat milk options and whole milk. In fact, skimmed, semi-skimmed and whole milk are each considered a source of protein, calcium, vitamins B12 and B2, and iodine. Check out the NDC website www.ndc.ie for the nutrition composition of the different types of milk.
Take-home thoughts:
Your choice of milk may be influenced by preference of taste and other lifestyle choices, but age is also an important factor. For parents, key points to note are that cow’s milk should not be introduced as a drink until your child is 12 months of age, after which whole milk is suitable (small amounts of whole milk can be used from the age of six months in the preparation of food). From the age of two years, and when the child is consuming a mixed, varied diet, low-fat milk can be introduced into the diet – but skimmed milk, specifically, is not suitable for children under five years.
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Mixed
Apart from the reduced fat and energy content, there is little nutritional difference between the low-fat milk options and whole milk Dairy and weight management The concern:
Some people choose to limit, or even cut out dairy foods from their diet when ‘watching their weight’.
The advice:
The relationship between dairy foods and body weight is often misunderstood and it is important to remember that, even though weight loss diets should result in reduced energy intakes relative to requirements, the diet should still provide sufficient nutrients to meet your needs. In other words, weight loss diets should remain ‘balanced’ and adhere to healthy eating guidelines. Paula Mee, Independent Dietitian, explains that “most people will find that making just a few small changes to their diet could make a really big difference to their health now, but also in the future as they age. Fad
diets are to be avoided and the only effective approach for successful weight loss that lasts is to adopt a healthier lifestyle i.e., a healthy, balanced diet and regular physical activity. “You still have to achieve your recommended intakes of nutrients when you are trying to lose weight. Don’t go ditching dairy for weight loss! In the current climate, more and more families are appreciating traditional produce like milk, yogurt and cheese for their nutritional values, as well as their versatility for meals, baking and snacks.”
Take-home thoughts:
Paula highlights that Irish whole milk is typically standardised at just 3.5 per cent fat, while low-fat or semiskimmed milk is no more than 1.8 per cent fat and skimmed milk has no more than 0.5 per cent fat. “With such a wide range of milk, yogurt and cheese varieties in the shops, including many lower-fat options, dairy can easily be included as part of a balanced diet and healthy lifestyle,” she says.
Allergy and intolerance The concern:
The difference between cow’s milk allergy and lactose intolerance can cause confusion, with many believing that these are the same thing. In fact, cow’s milk allergy and lactose intolerance are two very distinct conditions with different causes and different treatment and management approaches.
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messages? “You still have to achieve your recommended intakes of nutrients when you are trying to lose weight.”
The advice:
As with all food allergies, cow’s milk allergy results from an abnormal immunological response to a food. Management involves the elimination of cow’s milk from the diet. While the prevalence of cow’s milk allergy is highest in early childhood, prognosis is good with considerable remission rates reported. Lactose intolerance, on the other hand, is a non-allergic food hypersensitivity and does not involve the immune system. This condition stems from varying levels of deficiency of the enzyme lactase, leading to the reduced ability to digest lactose – the primary sugar naturally present in cow’s milk. Management of lactose intolerance depends on the level of lactase activity, and complete avoidance of dairy may not be necessary.
Take-home thoughts:
In the case of both cow’s milk allergy and lactose intolerance, accurate diagnosis by a qualified healthcare professional is crucial, as well as complying with their recommended professional advice and management.
Why dairy matters Calcium is needed for normal growth and development of bone in children. In fact, it is thought that about half an adult’s bone mass is laid down during the short timeframe of adolescence. The ‘milk, yogurt and cheese’ food group is an important source of calcium in the Irish diet. However, it is important to realise that this food group provides a range of other nutrients in addition to calcium, and plays a significant role in a balanced diet beyond childhood and the teenage years. The Department of Health’s Food Pyramid (see pages 16-17), which is aimed at adults and children over five years of age, recommends three servings from the ‘milk, yogurt and cheese’ food group each day, as part of a balanced diet and healthy lifestyle, increasing to five daily servings between the ages of 9-18 years due to the importance of calcium during this life stage. Examples of one serving include 200ml of milk, 125ml of yogurt or 25g of cheddar-type cheese, with low-fat varieties encouraged.
“It is thought that about half an adult’s bone mass is laid down during the short timeframe of adolescence.”
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Cream of the crop in Cavan
Cavan farmers David and Kathleen Cassidy have been milking cows for over 20 years. Last year, their hard work and dedication was recognised when they won top prize in the NDC & Kerrygold Quality Milk Awards
“The farm was handed over to me at a very young age. It was a big step for my father to take but it allowed me to do what I wanted to do.”
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The Cassidy family farm near Lisnagar, Cootehill, Co. Cavan, is home to David and Kathleen Cassidy and their four children. David’s father, Peter, set up the original farm and starting dairying in the 1960s. David took over the running of the farm at just 20 years of age when his father retired in 1984. He describes this as a very big step at that age, however, his father continued to work alongside him and give him guidance up until he passed away aged 93. “The farm was handed over to me at a very young age. It was a big step for my father to take but it allowed me to do what I wanted to do. Dad worked along with me after that. He gave his advice, but let me have the final say.” David contrasts this foresight of his father’s with what he sees as one of the biggest issues for many farmers today: the age at which they eventually inherit their farms. “There is no use in getting your hands on a farm when you’re 40 and I think that’s what turns a lot of young people away from farming – they cannot do their own thing,” he says.
Helping out David, who is now 48, says two of his sons are interested in taking over the farm, and he sees a partnership with one or both of them as a strong possibility for the future. This is very much a family farm and everybody helps out. Kathleen, who is from the nearby town of Cootehill, exchanged the pleasures of town life for wellies and has been happy to help David around the farm since the couple married. At the time, he was 22 and she was 20 years of age. “I got involved in farming from day one and I loved it. The only thing that might get to me from time to time is the quietness and the lack of lights in the countryside! But back then, when you walked from the house to the yard at night, it was in complete darkness, there were no lights.” With four children, Kathleen says she wouldn’t swap raising her family on a farm for anything. “It’s so healthy, they are out in the fresh air so much, and helping out on the farm from a young age.”
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Herd care Milking cows means an early start on the farm, with the family up from 6.30am. With milking at 7am, the cows have to be brought in beforehand, and then milking takes an hour and a half. The boys help out in the morning, and in the evening when the cows are milked again. The original farm was 60 acres and David bought an additional 32 acres six years ago. He also has land rented and under lease, bringing the total farmland to 150 acres with 90 acres used for grazing the dairy herd. David has 80 cows in the herd and is milking about 60 cows at the moment. He would like to grow and expand the herd in the future. The herd has calves twice a year – usually in autumn and spring. David tries to keep the cows out grazing on grass for as long as possible. Animal health and the quality of cows on the farm is very important to David. He also sells some animals each year and his reputation as a farmer of quality means David has regular customers who return each year. “There is no need to travel to shows or sales,” he explains.
A herd for all seasons The farm has a winter milk contract with Glanbia, which means they supply milk all year. Not all dairy farmers do this, as cows dry off for a couple of months. Ensuring their
herd of cows supplies milk constantly requires careful management – when some cows are drying off, others are still producing milk. The Cassidys are among the select farmers who produce milk that is used in Baileys Irish Cream. David credits his father with being the pioneer in this regard, as he was one of the first farmers to supply directly to Baileys when the iconic brand began production in the 1970s. Needless to say, the brand demands a particularly high standard of milk quality and keeping the herd in the prime of its health is key to delivering an excellent product.
The Cassidys are among the select farmers who produce milk that is used in Baileys Irish Cream
Investment David's herd is a full pedigree herd under the name of ‘Liscoppen’ with a mixture of Holstein and British Friesian cows. He breeds all of his own animals and has a 'closed herd' to protect herd health, meaning he does not buy in outside stock. The addition of a new milking parlour in 1998 has helped immensely in the family enjoying a better work/life balance. “The move helped in terms of time and gave us a lot of flexibility. Essentially, it’s freed up time to do other things.”
Recognition The excellence of Irish dairy farming is highlighted annually through the NDC & Kerrygold Quality Milk
Awards. The national competition invites dairy co-operatives throughout the Republic of Ireland to nominate their top dairy farmers for the title. Top quality milk is at the heart of the awards, but the competition also takes on board the broader aspects of excellence in contemporary dairy farming – such as animal welfare, care of the environment and sustainability. When the Cassidys held the trophy in their hands, it was recognition of a commitment to excellence that is set to continue for generations to come.
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The Dairy Goodness
Comedian Dermot Whelan at the NDC Milk It Advertising Awards in 2012
How do you get the message of healthy eating out to young people? How about by asking young people themselves to take the lead? The Good Life reports on the cuttingedge campaigns that are being created by Irish schoolchildren
Milkingit Milking
Parents and educators often worry about the power and influence of advertising on children and teenagers – so how about putting some of that power in young hands for a change? The NDC Milk It Advertising Awards aim to do exactly that. Since the competition was launched in 2011, it has proved hugely successful in empowering young people to take the message of healthy eating to their peers. Milk It invites second-level students at junior and senior level to take on the role of advertising executives in their own schools, with no shortage of innovative insights and smart ideas as a result.
Peer to peer
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The NDC Milk It Advertising Awards challenge students to come together in small teams and create advertising campaigns that encourage their peers to meet their recommended daily intake from the ‘milk, yogurt and cheese’ food group. This approach is quite deliberate," Zoë Kavanagh, Chief Executive of the NDC explains. "Irish research shows that 42% of Irish teenage girls and
First-year students from Templeogue College, Dublin, (left to right) Luke Feely, Rory Fleming and Eoin Feighan, who took part in the 2012 national finals of the NDC Milk It Awards. Picture by Marc O’Sullivan 23% of Irish teenage boys have insufficient calcium intakes, which is a worrying trend because these years are particularly important in terms of bone health. Consequently, five servings from the ‘milk, yogurt and cheese’ food group, as opposed to three servings, are recommended for those aged 9-18 years." A total of 319 school teams from across the country competed to be part of the 2013 awards, with teams involving 1,476 secondary school students actively preparing campaign outlines. From this, 100
teams were selected to develop fullscale marketing campaigns. In May, the overall winners will be announced and, with excitement building, Zoë says that the rewards can be seen not just in terms of the immediate accolades but the long-term benefits for everyone involved. "We intend for the NDC Milk It Awards to support tremendous learnings – from the challenge and excitement of developing an advertising campaign; to sharing knowledge on the role that milk and dairy products can play as part of a balanced diet and healthy lifestyle for teenagers," she says.
The
The 2012 overall winners 3 Diamond are (left to right) Katie Kelly, Sarah Talukdar, Keeva Byrne, teacher Carol Ann O'Gorman,Susie Naughton, Orna Phelan and Maeriel Benedicto
Dairy Goodness
Milk It winners bring lessons to life
l o o h c s l o o C Carol-Ann O’Gorman mentored the team of Junior Cert students, aged just 15 to 16, from Dominican College, Sion Hill, Blackrock, who were the overall winners of last year’s NDC Milk It Awards. She talks to The Good Life about the educational benefits of participation
Participation in the NDC Milk It Awards was fun and informative both for the overall winners, 3 Diamond, and their English teacher and mentor for the competition, Carol-Ann O’Gorman. She recalls: “Participants had a very clear brief about what they had to accomplish to win the competition, which was directly relevant to our English studies. It gave the team the opportunity to explore the practical realities of media which they had already been studying in terms of theory and underlying principles.”
Team work
The task the Sion Hill team had to carry out was to devise an innovative ad campaign for milk: “Looking at the project as a teacher, it was exciting to watch the six students define their specific roles, such as copywriter and creative director, and then work together effectively as a team.” The advertising campaign the team delivered centred around an edgy and contemporary poster concept and the slogan ‘looking good, feeling good’. The campaign also included a promotional ‘Dairy Day’ lunchtime event at our school, organised by the girls. “They learned about the dynamics and realities of work, how to meet the requirements of a brief, how to cope with deadlines and so on. In particular, I believe it honed the girls’ research skills and helped them develop useful disciplines such as thoroughness and attention to detail.” The competition blended well with Carol-Ann’s teaching plan: “By its nature, individual teachers could approach the competi-
tion from whatever perspective was appropriate to their subjects. It could be addressed from a home economics or arts perspective, for instance. It was natural that I approached it from an English teacher’s perspective and I found that it complemented the work we were doing as a class in the Media Studies module for the Junior Cert, which meant the team was familiar with the issues involved and eager to put what they’d learned into practice. It allowed the team to tease out all kinds of issues around advertising such as communicating messages, targeting particular audiences, the reasons for choosing particular media, the thinking behind product placement and much more.”
Learnings for all
The nature of the work, such as creating slogans, allowed the students to be creative in a practical context and Carol-Ann explains she was able to use the team’s work on the ad campaign as a study tool for all the students, as it integrated naturally into the schedule of the wider class and it meant that everyone could learn from the project. The team had two months to complete their entry and the finals took place in May, just as exams were looming. Given that the competition was structured across two categories, junior and senior, Carol-Ann was particularly proud of the team’s success as Junior Cert students in succeeding, not only in their own category, but also in winning the overall award. The girls’ commitment and work rate, as well as the invention they showed in devising their concept was impressive. “It just goes to prove the truth of the old saying, ‘if you want something done, ask a busy person’. They did whatever it took to get the project completed, including working during their breaks and in their free time outside school.”
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The Dairy Goodness
Milk:
sports nutrition research Did you know that numerous scientific studies are evaluating the potential for milk within the sports nutrition arena? There are a number of specific research areas focusing on the role of milk, milk components and milk-based products in relation to sports. In the UK, for example, research from Loughborough University reports on the effectiveness of skimmed milk as a rehydration drink after exercise, while researchers from Northumbria University are investigating the role of milk and milkbased products in reducing exercise-induced muscle damage. Another focus of research is the potential of chocolate milk as a post-exercise recovery aid following endurance exercise. And, as milk is a source of protein, research studies are also investigating the role of dairy/dairy protein in muscle adaptations to exercise. From a practical perspective, milk is readily available, convenient and inexpensive.
Whey to go Innovative new products aimed at the sports nutrition market look set to be an increasing part of Ireland's dairy output. Dairy products and ingredients collectively represent almost a third of Ireland’s food exports and were worth €2.66 billion in 2012. In 2012, Glanbia, one of Ireland’s leading milk processors, opened a new €21 million Whey Protein Isolate (WPI) plant at its Ballyragget facility in Co. Kilkenny. Derived from milk through a sustained process of distillation, WPI is 90% protein, 0.3% fat
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and virtually free of cholesterol. The company says the investment in its WPI plant is in response to growing global customer demand for what is the purest and most digestible form of dairy protein available. Typical applications range from sports/ performance nutrition to high-end clinical and infant nutritional formulations. Another area of huge potential is clinical nutrition, while there is also considerable interest in harnessing WPI to offset the aging process.
Irish Cheddar. Goodness in every bite.
Fresh Irish Cheddar is delicious, nutritious and extremely versatile. Why not try it as part of a sandwich, as a snack on its own or as a tasty addition to many meals? The fact that it’s a rich source of calcium and protein makes it even more appealing!
BRYAN CULLEN
ROB KEARNEY
DUBLIN FOOTBALLER
RUGBY IRELAND
EASKEY BRITTON SURF LEGEND