This group contains milk, yoghurt and cheese products, all excellent sources of protein, calcium and certain vitamins such as riboflavin, vitamin A and vitamin D.
Milk and dairy products provide fat as well as calcium and other nutrients. Most people over the age of two need to limit their fat intake while getting enough milk. To reduce fat, select low-fat or skim milk and non-fat yoghurt. High-fat cheeses and ice cream should be selected only occasionally. Choose "part skim" or lowfat cheese and lower fat milk desserts such as ice milk or frozen yoghurt. Vegetarians and vegans can substitute fortified soya, rice or oat drinks, and eat plenty of leafy greens, seeds and nuts.
Preventing Osteoporosis
Osteoporosis (a thinning of the bone due to loss of calcium and other minerals) can be prevented to a large extent by adequate calcium intake in childhood, teen years and early adulthood. Calcium helps to build a strong bone structure. Regular weight bearing exercise is also important to keep the minerals in the bones. Continuing adequate calcium intake and exercise habits throughout middle and the older years will help maintain strong bones. Women after the menopause should talk to their physicians about hormonal replacement therapy to maintain strong bones and prevent osteoporosis.
Lactose Intolerance
Some people cannot digest milk products containing lactose (milk sugar) because their body produces little or no lactase, an enzyme that breaks down lactose and permits it to be absorbed. People with lactose intolerance sometimes can handle small amounts of milk, yogurt, or aged cheese in a meal with other foods. People who have a severe case of lactose intolerance may need to eliminate milk and milk products from the diet and eat other sources of calcium such as fortified soya, rice or oat drinks, and eat plenty of leafy greens, seeds and nuts. Lactose reduced milk is sold in some supermarkets.
Milk Allergy
People with a milk allergy or an intolerance to milk may need to obtain their calcium from green vegetables, cooked or canned fish with edible bones, tofu and other foods high in calcium. Calcium in tablet form may be prescribed by a physician.