LIFESTYLE NUTRITION
In their Global Strategy, the World Health Organization and UNICEF recommend exclusive breastfeeding for 6 months (180 days) for optimal infant feeding, followed by nutritionally adequate and safe complementary feeding, together with breastfeeding from the age of 6 months to 2 years. Including cow’s milk in a baby’s diet is not recommended until after the age of 1 year. At this point, full-cream milk is the most suitable option; low-fat milk can be introduced after the age of 2 years. However, if a toddler or young child is not overweight, full-cream milk should be the milk of choice throughout childhood.
The period between 9 and 19 years of age is a critical phase for bone growth and development: 50% of optimal bone mass is acquired during the teenage years. This time is unique opportunity to maximise bone quality for life. Once adulthood is reached, increases in bone density stops (at the age of 30) and bones gradually start to lose calcium (typically from the age 52 for women and 65 for men), making them weaker. Weaker bones mean there is greater risk of developing osteoporosis – a condition where bones have lost calcium, become fragile and fracture more easily. The stronger bones become during the teenage years (bone-building phase), the less chance there will be of developing osteoporosis later in life (bone-loss phase).
Calcium is among the essential nutrients needed for this process and requirements are therefore increased during this life stage. Milk, maas, yoghurt and cheese are good sources of calcium and other bone-friendly nutrients (e.g. protein and phosphorus) and hence the recommendations for this age group are increased to 4 servings per day (as opposed to 3 servings for adults). From the age of 30, adults move into their bone-maintenance phase. During this period it is still important to consume enough dairy to ensure the maintenance of calcium in bone tissue.
Yes, dietary guidelines across the world include dairy as part of a healthy diet. The South African food-based dietary guidelines recommend two servings of milk or other dairy products per day to support bone growth, lowering the risk of non-communicable diseases such as type 2 diabetes, hypertension and heart disease. Humans have been consuming milk and products made from milk for more than 11 000 years. This is mainly due to the invaluable contribution of nutrients to the diet from milk and other dairy. However, there is some speculation that milk is not needed in the diet after weaning, as nutrients become available from other foods. Often cited in support of this idea is that many people have a reduced ability to digest lactose, the naturally occurring sugar in milk. However, many populations have actually developed the continued ability to digest lactose and benefit from milk’s nutrients throughout life. This genetic trait, known as lactase persistence, is recognised as an ‘evolutionary advantage’ that arose in populations that farmed dairy animals. The consumption of milk provided an advantage in nutritional acquisition as dairy foods provide a wide range of vitamins and minerals.
Dairy products are good source of calcium and high-quality protein, which are important nutrients for the maintenance of normal muscle mass and bone health and so can help to delay the onset of age-related conditions such as sarcopenia (muscle loss), osteoporosis (bone weakening) and prevent bone fractures associated with age. Research also shows that the type of protein found in milk and dairy helps to prevent sarcopenia in older adults.
Maintaining strong muscles and bones can help to preserve vitality and independence in older people. Dairy products are a source of calcium and good-quality, which are important nutrients for the maintenance of normal muscle and bone mass.
Milk and dairy products also contain a host of other nutrients that support good health among elderly people. For example, vitamin A contributes to the maintenance of normal vision, and together with zinc supports the immune system. Iodine, vitamin B12 and choline assist in normal cognitive function. Potassium can help maintain normal blood pressure, while phosphorus supports the maintenance of healthy body tissue.
In addition, dairy products are both affordable and versatile and can be incorporated in various meals and snacks. Many dairy products do not require cooking and their soft texture can make them a convenient, easy-to-eat source of protein and other nutrients for older people.