Search
 Healthy Living » Diet & Nutrition » Don't Knock The Building Blocks   Login
  

  
 Diet & Nutrition

April 2012
Don't Knock The Building Blocks
Ishi Khosla
 
Unlike Western populations, the vast majority of Indians are lacto-vegetarians. They drink milk and eat foods of plant origin and their staple diet does not include eggs and flesh foods.

Dairy products therefore account for their chief source of first class proteins and milk and milk products like curd, butter, desi ghee, mithais and paneer form their major source of animal fats.

Dairy Guide
  • The first class proteins provided by milk and milk products contain all the essential amino acids, which are the building blocks for normal growth and development. Some fatty acids present in milk also contribute to normal growth. In Indian context, therefore, milk and milk products play a vital role in children’s diet.
  • Dairy products also provide energy, Vitamins A and D, riboflavin and minerals such as calcium, magnesium, phosphorus and potassium. Milk and milk products help build healthy bones in children.
  • Calcium, one of the most abundant nutrients in dairy, not only helps in preventing osteoporosis but is also needed for blood clotting, transmission of nerve impulses, immunity, and maintenance of blood pressure and heart rhythm.
  • Milk may also help ease premenstrual symptoms. High calcium intake seems to reduce the risk of colon cancer. More recently, calcium has also been found to be useful in weight loss.
Fat In Dairy: Too Much And Harmful?
Dairy products are versatile and packed with proteins and minerals, but their downfall has always been their high fat content. Conjugated Linoleic acid (CLA), a variant of the essential fatty acid linoleic acid is found in dairy products such as milk, cheese, and butter, and in the meat of cattle and lamb. It is a trans fat, which is not harmful as other trans fatty acids, but rather it is beneficial.
  • Studies show that CLA reduces body fat by several mechanisms, including a reduced calorie intake, increased metabolic rate and a shift in the nocturnal fuel.
  • CLA is a unique anti-carcinogen, which inhibits the growth of a number of human cancer cells and suppresses chemically induced tumour development.
  • Researchers have also discovered that CLA helps in lowering cholesterol and reduces arterial plaque build up.
  • It also appears to have antioxidant properties that can prevent heart disease and other chronic diseases.
  • Other potential benefits include reduction in food-induced allergic reactions and boost to immunity.
Data is limited and more studies are needed to reveal the significant benefits of CLA supplementation.
Teenagers NEED Milk
The general observation is that youngsters tend to reduce their intake of milk upon entering the teen years. Parents and guardians too seem to believe that milk is not so necessary
once children reach puberty. But some facts remain.
  • Calcium, one of the most abundant nutrients in dairy products is found to be useful in weight loss.
  • Doing away or avoiding milk or dairy products is not the way to restrict the intake of fat. The better and healthier way is to consume low-fat milk and dairy products.
  • When you stick to low-fat dairy products and control your total caloric intake, you may probably lose more weight than you ever did without it.
Aim for at least 2-3 servings of low-fat dairy on a daily basis to achieve a calcium intake of 600-1000 mg / day.
For Calcium
Dairy products find a prime place in a healthy diet because the calcium present in them is better absorbed by the human body than calcium present in other sources. Soy is the only exception. People intolerant to dairy products need not despair though. Similar benefits can be harvested by including other calcium rich foods like soya milk and soya products like tofu, green leafy vegetables, seaweeds, sesame seeds, flax seeds, sunflower seeds, poppy seeds, almonds, ragi and amaranth in the diet.
Ishi Khosla is Clinical Nutritionist and Director Whole Foods India New Delhi


    
 Also See
Heart Friendly Diet
Super Tomatoes
Virtues of a Berry
Feed The Bounce In your Locks
Sinusitis De-clogging is the Mantra
How Flexible Is Your Diet?
Ready-To-Eat Foods Right Choice Is The Key
Mango Mania!
Waking Up To Coffee More Readily
Food For Your Athlete-In-Making
What Dictates Your Cooking Methods?
Flawless Flax!
Tangy, Tart, Tasty Mustard!
Monsoon VITALITY
Binge Eater? Help Yourself. HERE!
Goodness of Holi Goodies!
Fasting Fundamentals
Dry Fruits in a Wholesome Meal
Diet for Stamina
Hypertension: Diet In A Pinch
Cricket Diet
Best and Worst Fast Food Salads
NutritionFor Women At Every Age
Go (Pea)Nuts With The Spread
Good Fats
Pomegranate a little sweet,a little tart and a lot healthy!
How to Control Your Portions
5 Ways to Avoid Stress Eating
The High-BP Diet
Lunch Box Fat
Go Easy on Your Diet and Sleep More
Better Body Built in Budget
Wholesome Calcium
Pathway to a Beautiful Mind
Haunting Hunger
10 Foods that Seduce the Sandman
Taste the Health of Brandy!
Diet for the Bedridden and Wheelchair Bound
A Plum a Day Keeps the Doctor Away!
Liquid Diets
Teens and Junk Food
Teen Diet Plan
Comfort Food to Quit Smoking
The Goodness of Cardamom
Pump Up Your Energy Levels
Detox
Bouncing Back from Fatigue
All About Veganism
Foods To Keep Warm And Healthy
Add Firmness and Strengthen Breasts
Deciphering Health Claims of Nutrition Labels
Yoghurt The Wonder Food
Dietary Advice for Sports Persons
Cool, Calming Diet
Diet During Travel
Dairy Bones & Much More
Beat the Heat, with Summer Foods
Healthy Snacking for Binge Eating
A Mouthful of Beans
Diabetic Diet for Non-vegetarians
Spice without the Burn!
10 New Healthy Trends
The Green Diet
Too Much of a Good Thing Can Be Bad
Fruit of the Month: Orange
10 Immunity Boosting Foods
Eat With the Season
Anti Cancer Diet
Rice Rice... All the Way...
5 Reasons Why Brown Rice is Healthier
Calories and Nutritive Content of Fruits
Finger Licking Rajasthani Fare
Eating Disorders
Prevent Acidity
Get a Balanced Diet
Diet for Diabetes and Metabolic Diseases
Detox Diet
Calorie Sheet of Common Food Items
Aphrodisiac Foods
The Goodness of Thai Cuisine
Nutritional Needs of Children
7 Tips to Stay Slim Through Winter
Get In the Zone with the Zone Diet
How to Enjoy Food While Staying Fit and Healthy
Tipping the Scales: Eat the Right Carbs with the GI Diet
Unleash the Purple Magic: The Nutrition in Purple Colored Fruits and Vegetables
Using Artificial Sweeteners
10 Nutritional Myths Busted