Dairy - Fuel for Life

Dairy foods are one of the core food groups recommended for a healthy, balanced diet. According to the Dietary Guidelines for Children and Adolescents, milk is one of the most complete of all foods, providing most of the nutrients needed for life.

Dairy foods contain nutrients which:

  1. Provide energy when broken down through metabolism, and
  2. Help release energy from food and transfer energy around the body.

The three main nutrients that supply the body with energy - carbohydrate, fat and protein - are all found in dairy foods. To keep the body healthy, vitamins and minerals are also needed. It makes sense to choose foods (such as dairy foods) that provide energy but also supply other important nutrients.

Carbohydrates

Carbohydrates mainly come from plant foods, such as cereals, grains, fruits, vegetables and legumes. Milk and yogurt contain carbohydrate in the form of the milk sugar, lactose (the main sugar naturally found in milk). Yogurt may also be sweetened with added sugar. Foods rich in carbohydrates often contain other valuable nutrients, such as fibre, vitamins and minerals.

Examples of simple and quick carbohydrate-based snacks include:

  • smoothies/milk shakes
  • flavoured dairy foods (yogurt/milk)
  • breakfast cereal with milk
  • cracker biscuits with cheese and spread
  • wholemeal or fruit toast
  • fruit

Milk contains five per cent carbohydrate. Natural yogurt also contains around five per cent carbohydrate, whereas fruit-flavoured yogurts contain more.

Protein

Protein from the diet is generally used for muscle formation and for the growth and repair of all body cells, but it can also be used for energy. Protein is also vital for the production of enzymes (required for digestion), antibodies (to fight infection), haemoglobin (to carry oxygen in the blood) and important hormones, such as insulin.

If the body uses up its stores of carbohydrate (glycogen), it converts some of the protein from muscle into glucose to be used as a source of energy.

Proteins are found in both animal and plant foods. The proteins of animal products are considered to have a 'high nutritional quality'. This is because protein from such sources, including dairy foods, contain all nine essential amino acids in approximately the quantities the body uses. Therefore, they are called 'complete' protein sources. Most vegetable protein is considered 'incomplete' because it is missing or low in one or more of the essential amino acids.

The major food groups which provide protein for children aged 2 to 18 years are:

  • meat, poultry and fish products and dishes (about 31 per cent)
  • milk products and dishes (about 22 per cent)
  • cereals and cereal-based foods (about 22 per cent)
  • vegetables (about six per cent)

Dairy foods provide high nutritional quality protein. Milk contains about 3.5 per cent protein, while most yogurts provide around 5 per cent protein. Cheddar cheese contains much more protein - approximately 25 per cent.

Fat

Fats are the most concentrated form of energy. Fats include essential fatty acids (such as Omega-3 polyunsaturated fatty acids) that the body must obtain from the diet. They are also a vehicle for transporting fat-soluble vitamins (such as vitamins A, D, E and K) from food into the body.

In early childhood, fat supplies a concentrated form of energy for growth and development. During this period of rapid growth, low-fat diets are not recommended.

Between the ages of five and 14 years, the Dietary Guidelines for Children and Adolescents suggest that fat should provide 30 per cent of total energy intake, but saturated fat should be limited to 10 per cent of total energy intake. This will have no deleterious effects on nutrition or growth.

For milk and other dairy foods, the Dietary Guidelines for Children and Adolescents recommend the following:

Less than 2 years of age   Regular (or whole) milk - skim milk and reduced-fat milk should not be used. 
Aged 2 - 5 years   Reduced-fat milks can be used but skim milk should not be given to children aged less than five years.
5 years and older   The use of low fat or reduced is appropriate  

With the increasing prevalence of childhood obesity and associated longer-term health problems, such as heart disease and diabetes, it isimportant that children develop positive attitudes and practices relating to moderation of fat intake as early as possible.

Many healthy foods contain small amounts of fat which can provide energy (or fuel) for the body.

Dairy Foods and Energy

Not only do dairy foods contain the components that are used to produce energy, but milk, cheese and yogurt also contain many of the nutrients required to release this energy from food and help transfer it around the body. These nutrients are constantly recycled, but eventually need to be replaced.

Riboflavin

Helps release energy from food.
Is found in small amounts in a wide variety of animal and vegetable foods. The most important sources in the Australian diet are milk and other dairy foods.
Three serves* of dairy will provide an average girl aged 9 to 11 years with 144 per cent of her recommended dietary intake (RDI) for riboflavin.

Phosphorus

Works with the B group vitamins (such as riboflavin) to convert food to energy.
The main protein-rich foods which supply phosphorus in the Australian diet are dairy foods, meat and cereals.
Three serves* of dairy will provide an average girl aged 9 to 11 years with 57 per cent of her RDI for phosphorus.

Magnesium

Essential for energy transfer around the body.
Widely distributed in cereals, vegetables, and dairy foods.
Three serves* of dairy will provide an average girl aged 9 to 11 years with 29 per cent of her RDI for magnesium.

Vitamin B12

Required for cell production. It helps to keep blood healthy and is essential for normal blood function.
Is unique among the vitamins in that it is found almost exclusively in animal food sources.
Around half of the vitamin B12 consumed by children in Australia comes from milk and other dairy foods.
Three serves* of dairy will provide an average girl aged 9 to 11 years with almost 200 per cent of her RDI for vitamin B12.

Zinc

Essential for the growth and repair of all cells in the body.
Important for wound healing and helps maintain proper smell, sight and taste.
Found in fish, red meat, legumes, nuts and dairy foods.

Iodine

Essential for hormone development in the body.
Found in dairy foods, seafood, eggs, some vegetables and iodised salt.

* based on: 250ml of regular milk, 200g of regular, natural yogurt and 40g of cheddar cheese.

Now go to Glycaemic Index.