It’s no surprise to know that what you eat or drink before, during and after exercise affects your performance and rate of recovery. However it may surprise you to know that milk could help you get the most out of your exercise routine! Milk contains three essential ingredients required to help you perform at your best – protein, carbohydrate and fluid.

Protein for Muscle Strength
Consuming protein rich foods regularly over the day helps maintain amino acid levels in the blood, providing the body with a ready supply of the building blocks it needs for gaining and maintaining muscle^[1]. Milk is high in protein and recent research shows that the protein from milk and other dairy foods may have particular benefits for maintaining muscle strength following exercise^[2].

Carbohydrate for Energy
Carbohydrates, which include starches and sugars, are broken down by the body into glucose which is the most important fuel for working muscles. Consuming adequate amounts of carbohydrate-rich foods before, during and after exercise will help supply your body with the energy it needs^[1]. The carbohydrate in milk is known as lactose. In lactose free milks such as Pauls Zymil, the lactose is broken down into glucose and galactose which are readily available as an energy source during exercise.

Fluid for Hydration
Not having enough fluids will affect your exercise performance and slow down your recovery process. A sure sign that you are dehydrated is thirst. Other symptoms include headaches, nausea, muscle cramps and tiredness^[3]. Milk can make a significant contribution to fluid needs during exercise. If you are sensitive to lactose and find regular cow’s milk upsets your stomach, try a lactose free milk such as Pauls Zymil.

Here are 3 ways you can use milk to help you perform at your best:
1. Try a fruit smoothie made with low fat milk and your choice of fruit to top up your energy and fluid levels before exercise.

2. During your exercise, drinking low fat flavoured milk every 15-20 minutes will help quench your thirst and provide the body with carbohydrate for energy and amino acids for maintaining and building muscle.

3. After exercise, add low fat milk to cereal or blend with fruit to help you to recover by replacing your energy stores and helping to repair any muscle damage.

Including milk as part of your diet and exercise regime, will help you to perform at your best every time you exercise.

For more information on sports and nutrition visit www.sportsdietitians.com.au

References:
1. Burke, L. and V. Deakin, Clinical Sports Nutrition 3rd Edition. 2007: McGraw Hill Australia.
2. Hartman, J.W., et al., Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr, 2007. 86(2): p. 373-81.
3. Sports Dietitians Australia. Fact Sheet: Fluids in Sport. 2007; Available from: http://www.sportsdietitians.com.au/asset/1/upload/Fact_sheet_11.pdf.

Did you know that calcium is used by almost every cell in the body, including your heart? It’s one of the most important minerals, and is absolutely essential for the health of your bones and teeth.

The amount of calcium you require can vary depending on factors such as age and sex, so here’s a handy table showing the ideal amount of calcium you should be receiving every day:

Getting enough calcium can obviously be problematic for those of us suffering from lactose sensitivity. Pauls Zymil is one of the simplest ways to make sure you’re not missing out on your recommended daily calcium intake. It’s great for people who have trouble digesting lactose and has all the calcium of regular milk.

Ideally you should aim to have 2-3 serves of a variety of suitable dairy foods daily, and if you have trouble digesting lactose you can also still get calcium from lactose-free yoghurt and hard cheeses.

A serve is equal to the following amounts:

• 1 glass of Pauls Zymil
• 200g low fat yoghurt e.g. Vaalia lactose free yoghurt
• 40g hard cheese

Note that very active people or growing teenagers may require up to four more serves of dairy food per day.

By the year 2050 it is predicted that 1 in 4 Australians will be aged over 65 years ^[1].  This is a significant increase in the number of older Australians who will be seeking ways to maintain their health, wellbeing and quality of life. This blog highlights how milk and other dairy foods can make a positive contribution to good health for older Australians.

Nutritional status of older Australians

As we move from our fifties and sixties into our seventies and eighties, requirements for certain essential nutrients increase, however the amount of energy the body needs, measured as kilojoules, decreases. As a result, it becomes even more important for older Australians to eat nutrient rich foods to ensure they are meeting the recommended dietary intakes (RDI) for key nutrients including calcium^[2]. This can be particularly relevant for older Australians who have trouble digesting milk due to the lactose.  Rather than removing milk from their diet, a product such as Pauls Zymil can be particularly useful to help meet the need for certain essential nutrients.

Why are dairy foods so important for older Australians?

Calcium is particularly important for older Australians, as calcium absorption declines with age and, for women, during menopause^[3]. Older adults therefore require more calcium^[4] to maintain calcium balance and the strength of their bones. Dairy foods such as milk provide one of the best sources of calcium as well as protein for muscles.  Recent research shows the protein in dairy foods may have particular benefits for maintaining muscle strength^[5], and this is particularly important with ageing. Dairy foods are also rich in a broad range of nutrients making them particularly useful in the diet for older Australians (see table below).

Tips to help older adults increase their dairy intake

To meet their high calcium requirements, older adults need to include 3-4 serves of a variety of dairy foods everyday^[7]. If they are sensitive to lactose, including a milk such as Pauls Zymil will help.  Here are three tips to help older adults fit in 3-4 serves of dairy, even when their appetite is small:

• Try a breakfast smoothie with milk and seasonal fruits
• Graze throughout the day on dairy snacks such as yoghurt, cheese on crackers, or even a hot milk beverage such as a hot chocolate.
• Add milk, yoghurt or cheese to meals such as soups, curries, salads and sandwiches.

References:

1. AIHW, Australia’s Health 2010: twelfth biennial health report. 2010, Australian Institute of Health and Welfare.

2. McCarty, C.A., M.B. Nanjan, and H.R. Taylor, Dietary intake of older Victorians. Nutrition & Dietetics, 2002. 59(1): p. 12-17.

3. National Health and Medical Research Council, Dietary Guidelines for Australian Adults. 2003.

4. National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. 2006, Canberra: NHRMC.

5. Hartman, J.W., et al., Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr, 2007. 86(2): p. 373-81.

6. Food Standards Australia and New Zealand, NUTTAB 2010. Online Database of the Nutritional Composition of Australian Foods. Canberra, 2010. FSANZ.

7. Smith, A., E. Kellett, and Y. Schmerlaib, The Australian Guide To Healthy Eating. 1998: Commonwealth of Australia.

Continuing our series of blogs on the role of milk throughout the different life stages, this blog highlights why dairy foods, including milk, are essential for growing teenagers.

Why are dairy foods so important for teenagers?

The maximum growth of bone density, and therefore the highest calcium requirements, occur during the teenage years^[1]. To ensure healthy bone development, it is critical that teenagers get enough calcium everyday^[2]. One easy way to do this is by including enough milk and other dairy foods in their daily diet.

How much calcium do teenagers need?

Teenagers aged 12-18 years need 1300mg of calcium everyday which is more than the recommendations for adults up to the age of 50years^[2]. However, many teenagers have calcium intakes below this due to poor diets^[3]. This problem is exacerbated by teens who consider themselves lactose intolerant and cut down or cut out their dairy intake.

Tips to help teenagers increase their calcium intake

To meet their high calcium requirements, teenagers need to include 3-4 serves of a variety of dairy foods everyday^[4]. If they are sensitive to lactose, including a milk such as Pauls Zymil will help boost calcium intakes while providing all the other essential nutrients found in dairy, without the lactose.  To ensure teens eat sufficient dairy, try the following:

• Have breakfast – Australian teenagers who skip breakfast are more likely to have lower intakes of key nutrients including calcium^[5]. Try to include at least one dairy food as part of a balanced breakfast, for example milk on cereal, yoghurt with fruit, cheese on toast or for the ultimate on-the-run breakfast a smoothie.
• Snack on dairy – Dairy foods such as yoghurt, cheese on crackers and flavoured milk make nutritious snack alternatives to confectionary and soft drinks.
• Dress up meals – Milk, natural yoghurt and cheese can be used in a variety of ways to make sauces, dressings and toppings which can be added to savoury dishes and salads.

Our next blog will investigate the benefits of milk for older adults.

References:

5. Williams, P., Breakfast and the diets of Australian children and adolescents: an analysis of data from the 1995 National Nutrition Survey. Int J Food Sci Nutr, 2007. 58(3): p. 201-16.

From the time we are born, milk sustains us, providing us with the nutrients we need to grow and develop. However the source, type and amount of milk will vary during our lifetime. This blog explores the role of milk in the diet of babies and toddlers.

Milk and babies

The Dietary Guidelines for Children and Adolescents in Australia^[1] recommend cow’s milk as the main source of milk for infants from 12 months of age with breast milk or infant formula being the primary source up until this time. Before 12 months of age, once plain cereal, pureed vegetables and fruit have been introduced into an infant’s diet, small amounts of cow’s milk can be used in cooking or mixed with other foods such as cereals^{[1, 2]}.

Milk and Toddlers

Dairy foods provide a broad range of essential nutrients important for the normal growth and development of active toddlers.  Examples include calcium for strong bones and teeth; protein for growth; vitamin A for vision and vitamin B12 for a healthy nervous system^{[3, 4]}.

Full cream milk is recommended for toddlers below the age of two years^[1] as they need the extra energy that fat provides to support their very rapid growth. Toddlers need to include 2-3 serves of a variety of dairy foods, including milk, everyday^[5]. Ideas for including dairy foods in a toddlers diet include:

• Add milk to their morning cereal.
• Add a slice of cheese to toast, on its own or combined with baked beans, mashed egg or avocado.
• Serve pikelets with fruit and full-fat yoghurt.
• Add full-fat natural yoghurt to fruit and vegetable purees.
• Grate cheese on top of vegetables, pasta bakes, shepherds pie, soups, stews and other savoury dishes.

For toddlers who are sensitive to the lactose in milk, a lactose free alternative such as Pauls Zymil can be used as it provides all the nutrients found in regular cow’s milk just without the lactose.  For toddlers under 2 years of age, choose the full cream variety.

Our next blog will investigate the benefits of milk for teenagers.

References:

1. National Health and Medical Research Council, Dietary Guidelines for Children and Adolescents in Australia. 2003, Commonwealth Department of Health and Ageing: Canberra.

2. Australasian Society of Clinical Immunology and Allergy, Infant Feeding Advice. 2008, Australasian Society of Clinical Immunology and Allergy.

3. National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. 2006, Canberra: NHRMC.

4. Hark, L. and D. Deen, Nutrition: the definitive australian guide to eating for good health. 2005, Camberwell: Dorling Kindersley.

5. Smith, A., E. Kellett, and Y. Schmerlaib, The Australian Guide To Healthy Eating. 1998: Commonwealth of Australia.

If you or your health professional suspects you have a food intolerance, an elimination diet may be recommended.  There are different types of elimination diets and the most appropriate one for you will depend upon your symptoms and particular experiences with various foods.

An elimination diet involves avoiding foods and drinks suspected of causing your symptoms, generally for a period of 3-6 weeks, and seeing if your symptoms improve.  For example, if it is suspected you may have lactose intolerance, a simple elimination of lactose may be recommended.  In this case, your health professional may suggest substituting your usual milk and yoghurt with a lactose free alternative such as Pauls Zymil milk, and assessing any change in your digestive symptoms.

If your symptoms do improve, the next step is to reintroduce the suspect foods, or components of foods, to test if your symptoms return.  If they do, this helps confirm the foods to which you have an intolerance. The final step in the process is to work out your tolerance level by experimenting with different amounts of the problem foods or substances^[1-3].  It could be that while you may not tolerate a particular food, or component of foods, you may be able to tolerate it in small amounts.  Alternatively, if you have an intolerance to a component of food such as lactose, and there is a nutritious alternative such as Pauls Zymil that is readily available it may be a simple matter of swapping one food for another in order to effectively manage your symptoms.

While your health professional will guide and support you when undertaking an elimination diet, here are 3 practical tips that will help^[3]:

1. Ensure ‘allowed’ foods are easily accessible

When starting an elimination diet, check the foods you are allowed to eat and make sure your pantry and fridge are filled with them.  Gather recipe and meal ideas so you are well prepared.

2. Planning ahead of time is key when eating out

When eating out while on an elimination diet, call the restaurant or café ahead of time to explain your needs and pre-order your meal.

3. Keep a food and symptom diary

Keep a diary to record what you eat and any symptoms you experience. This will be particularly useful in identifying problem foods during the challenge testing stage.

Suspect you have a food intolerance – what should you do?

Before you remove any foods from your diet, visit your health professional, to ensure you’re not removing foods unnecessarily from your diet and to rule out any other medical issues that could be causing your symptoms.

An Accredited Practising Dietitian will be able to assess your symptoms, their regularity, determine the best approach to identifying your problem foods and provide you with suitable alternatives to ensure your nutritional needs are met.

To find an Accredited Practising Dietitian visit: www.daa.asn.au

References:

3. Swain A, Soutter V, and Loblay R, RPAH Elimination Diet Handbook with food & shopping guide, Allergy Unit, Royal Prince Alfred Hospital. 2009.

It can sometimes be easy for people to mistake a sensitivity to lactose for an allergy to cow’s milk.  Although these terms are both related to certain reactions arising from drinking milk, they are actually medically quite different. As cow’s milk allergy and lactose sensitivity can often be confused, this blog helps to highlight the main differences between the two.

1. Occurrence

Cow’s milk allergy tends to occur mainly in infants with 1 in 50 infants in Australia and New Zealand affected¹. Most children outgrow cow’s milk allergy by the age of four years so it is quite rare in adults¹. In contrast, it is rare for babies to be born with a lactose sensitivity as breast milk contains around 7 per cent lactose². Levels of the enzyme lactase, responsible for digesting lactose, can decrease with age meaning lactose sensitivity can develop as a person gets older².

2. Causes

Cow’s milk allergy occurs when there is an overreaction by the body’s immune system to a specific protein found in cow’s milk³. The body reacts as if the protein is a foreign substance. In contrast, if you have a sensitivity to lactose, it’s generally due to not having enough of the enzyme lactase available to digest lactose or ‘milk sugar’⁴.

3. Management

To manage cow’s milk allergy all products made with cow’s milk must be avoided¹. However people with a sensitivity to lactose don’t need to avoid milk completely. They can often tolerate small amounts of lactose in their diet, however need to avoid larger intakes⁵. For example a person with a lactose sensitivity may be able to include a small tub of yoghurt daily, as well as benefiting from the inclusion of lactose free foods, such as Pauls Zymil.

Note: if you suspect you may be allergic or intolerant to certain foods, it is important to confirm this with a health professional to ensure you’re not removing foods unnecessarily from your diet and to rule out any other medical issues that could be causing your symptoms.

For more information visit:

http://www.allergy.org.au

www.daa.asn.au

References:

1. ASCIA. Cow’s milk (dairy) allergy.  2010; Available from: http://www.allergy.org.au/content/view/143/138/.

2. Duggan, C., J.B. Watkins, and A.W. Walker, Nutrition in pediatrics: basic science, clinical applications – 4th ed. 2008, Hamilton, Ontario: BC Decker.

5. Suarez, F.L., et al., Lactose maldigestion is not an impediment to the intake of 1500 mg calcium daily as dairy products. Am J Clin Nutr, 1998. 68(5): p. 1118-22.

Tips for Lactose Intolerance

Having problems digesting cow’s milk? If you answered yes, it can be reassuring to know that you don’t need to eliminate milk from your diet completely. You may just need to change the type of milk you use. Common alternatives to regular cow’s milk include lactose-free milk and soy milk. This blog provides you with information on lactose-free milk and soy milk to help you make the right choice depending upon your needs and preferences.

Lactose Free Milk
Lactose free milks such as Pauls Zymil are regular milks to which the natural enzyme lactase has been added to breakdown the lactose. This process does not affect the natural vitamin and mineral content of milk meaning a product such as Paul’s Zymil, still provides a broad range of essential nutrients.

If you have trouble digesting regular cow’s milk and have confirmed that it is due to lactose, lactose free milks are an appropriate alternative providing you with all the nutritional benefits of regular cow’s milk – just without the lactose.

Soy Milk
Soy milk is produced either through extraction of the ‘milk’ from the soybean, or from soy protein isolate.  Soy milk is lactose free and also doesn’t contain any cow’s milk proteins.  However, natural soy milk is not as high in calcium as cow’s milk so it’s important to choose one with added calcium¹.

If you cannot digest lactose, then choosing Pauls Zymil lactose free milk is a great way to manage your health and help meet your daily calcium intake. Pauls Zymil has a pleasant milky taste with a slight sweet note that makes it appealing to the whole family.

No matter what your choice, following the Australian dietary guidelines² and including 2-3 serves of dairy foods (or alternatives) daily will help you meet your nutritional requirements particularly calcium which is vital for strong bones.

1. Hark, L. and D. Deen, Nutrition: the definitive australian guide to eating for good health. 2005, Camberwell: Dorling Kindersley.

2. National Health and Medical Research Council, Food for Health – Dietary Guidelines for Australian Adults. 2003, Commonwealth Department of Health and Ageing: Canberra.