GOT MILK?

Forms of dairy

• Milk • Cheese • Yogurt • Butter

Type of dairy

• Cow • Goat • Sheep • Buffalo

MILK CHEESE BUTTER

Amount per person/year 105.3 Liters 11.7 kilograms 4.0 kilgrams

Australian Consumption of Dairy

Why do we eat dairy?

• Taste • Habit • Health

Will Milk Make You Healthier? Pros

• Bone health: Calcium and vit D • Cancer protection: vit D • Blood pressure: potassium • Weight loss: protein

Bone Health • Calcium as prevention of bone fractures

• 12 year prospective study shows there is NO benefit

Bone Health • Let’s say there was a study that supported calcium as a factor in

the reduction of bone fractures • Is milk the only source of calcium??

FOOD Calcium (mg)

1 cup milk 300 mg

1 cup cooked broccoli 180 mg

1 cup cooked spinach 240 mg

1 oz sesame seeds 280 mg

3 oz sardines 370 mg

1 tbspn Molasses 135 mg

Bone Health • Vitamin D contributes to bone health • Is milk the best source of vitamin D?

FOOD Vitamin D (iu)

1 tbspn cod liver oil 1360 iu

3 oz. salmon 645 iu

3 oz swordfish 566 iu

1 cup milk 120 iu

1 cup cereal 40-50iu

Blood Pressure • Blood pressure: potassium

FOOD Potassium (mg)

1 cup white beans 1004 mg

1 cup cooked spinach 839 mg

1 medium potato 926 mg

1 medium avocado 975 mg

1 cup yogurt 625 mg

Weight Loss • Studies show correlation

What’s in milk? • Protein:

• Beta-casein • Whey

• Carbohydrates • Lactose • Galactose • Glucose

• Fats: • Polyunsaturated fats • Saturated fats • Monounsaturated fats

Reactions caused by • Lactose intolerance • Protein intolerance

All Dairy is Not Created Equal • Pasteurisation • Homogenisation • Organic • Grass fed dairy • Raw dairy • Fermented • A1/A2

Signs to Avoid Dairy • GI dysfunction • Respiratory issue • Skin • Immune suppression

Elimination Diet

• Dairy free • 30 days • Re-introduce

Hierarchy of Dairy • Ghee • Butter • Fermented dairy • Raw dairy • A2 dairy

Alternatives • Goat dairy • Sheep • Buffalo • Coconut milk • Almond milk • Rice milk

Whey Protein • Sports recovery • Immune system • Too much

Chocolate Milk • 4 to 1 ratio • Carbs • Protein