The benefits of a single glass of milk

PHOTO: The benefits of a single glass of milk

Unlike in the West, dairy has not traditionally been a staple part of our diet and can become overlooked in our daily eating habits.

Dairy forms one of the five food groups essential for a balanced and healthy diet. By excluding this group completely, people are missing out on vital nutrients essential to maintaining good health.

There are common concerns among the weight conscious that dairy products are fattening, as well as many people believing that they cannot consume dairy due to lactose intolerance.

However, all of these concerns can be overcome once the facts are examined.

The key to enjoying a nutritious and varied diet that includes dairy is all about moderation and making sure that consuming milk, cheese and yoghurt is balanced with other food groups.

A single glass of milk

Strong bones are essential for supporting movement and good posture. However as the ill-effects of weak bones, such as increased risk of fractures, difficulty with day to day movement or stooping are not realised until later in life.

It is easy to forget in our hectic schedules that bones need caring for everyday with the right nutrition.

There are a whole host of hidden benefits that can be realised from a simple glass of milk.

It has high calcium, vitamins and complete protein content. In fact, one glass of milk can provide up to 15 essential vitamins and nutrients.

The invention of fortified milk means that consuming nutrients essential for maintaining strong bones is now never more convenient and easily integrated as part of a healthy diet.

Those looking to reduce the fat content of their diet are still able to benefit from the many nutritional properties dairy offers such as energy, proteins, minerals and vitamins1 due to the variety of low fat dairy products available.

In fact, contrary to popular belief, lowering the fat content in milk actually increases the calcium content - so  you can still get enough calcium a from lower-fat high calcium milk.

Calcium can help you lose weight

Calcium can help you lose weight

Many people know that dairy is good for the body, with calcium being required to build strong bones in childhood and helping to maintain bone strength in adults as well.

It also prevents bone related diseases, such as osteoporosis.

However, few people are aware that calcium can increase the rate at which your body burns fat.

A number of studies have shown a direct correlation between increased calcium and low fat dairy intake and reduced body weight

It is an effective weight management strategy, attributing higher calcium intake to improved metabolic efficiency.

In addition, milk in particular, is also a great food for building muscle. Milk contains high-quality proteins that are quickly broken down into amino acids and absorbed into the bloodstream. This makes it an excellent choice to consume after exercise, particularly when aiming to build lean muscle.

Foods for a calcium rich diet

Dairy products and milk have not traditionally been a part of the Asian diet.

A recent International Osteoporosis Foundation report showed that the average dietary calcium intake for adults in Asia was 450 mg/day, well below the FAO/WHO recommended calcium intake of 1000-1300 mg/day.

People who remove dairy products from their diets may have difficulty meeting their daily calcium requirements.

There are many food sources that can be consumed to obtain optimal calcium levels, although some of these may need to be taken in moderate-large amounts:

  • Cheese, especially hard cheeses
  • Yoghurt
  • Calcium-fortified soy products
  • Calcium-fortified cereals and orange juice
  • Fish with edible bones, like canned salmon and sardines
  • Some nuts (chicken cashew stir-fry)
  • Some seeds (sesame chicken with spicy dipping sauce)
  • Dried fruit (dried mangos)
  • Dark green leafy vegetables (Bok Choy).

However milk, in particular high-calcium milks which are fortified with essential nutrients vital for strong bones, are an extremely convenient and effective means by which to fulfill your calcium needs on a daily basis.

Therefore, dairy is an important part of maintaining a balanced diet and one that offers considerable benefits for overall health.

This article was contributed by Joanne Todd, a nutritionist and senior health platform manager at Fonterra.

Purchase this article for republication.

VIDEOS YOU SHOULD WATCH

  • #Joeyjios: We try bubble tea mala hotpot and bubble tea toast

    Full story: http://www.asiaone.com/food/we-try-bubble-tea-mala-hotpot-and-bubble-tea-toast-guess-which-ones-got-us-hooked Mala and bubble milk tea within the same hotpot? What about bubble tea on toast? Who even comes up with these ideas?! This week on #Joeyjios, we give these dubious food creations a taste-test to see if they're worth your time, money and calories. #bubbletea #bbt #boba --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Thirstdays: Where we talk weird dates and wild fantasies

    Full story: https://www.asiaone.com/entertainment/thirstdays-where-we-talk-weird-dates-and-wild-fantasies Ooo, it's been a hot week and the thirst is real at AsiaOne. Join Le En and Bryan as they chat about weird dates, constant 'cravings', and Beyonce's thigh gap! And they are quenching that thirst with a cup of root beer float to celebrate the return of a certain fast food restaurant. Thirstdays is a fortnightly AsiaOne #entertainment series where our hosts Le En and Bryan give you a peek into their personal lives while they satisfy their thirst over a drink, have a no-holds-barred chat, and do fun things. #gossip #confessions #realness --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Don't Say Cannot Ep4: He beats people up, but for the country

    Full story: http://www.asiaone.com/singapore/dont-say-cannot-delinquent-national-wrestler He used to beat people up, simply because he had "too much energy" to expend. Now, he still beats people up - but for the country. Meet 24-year-old #Singapore national wrestler Toh Xin Ran. Seeing the number of medals that he has been awarded and the respectful manner in which he now interacts with his wrestling coach, it is hard to imagine that Xin Ran used to be a troubled kid in his younger days. #wrestling #sportsman --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • #Joeyjios: Taste-testing The Alley Luxe and CHICHA San Chen

    Full story: https://www.asiaone.com/food/alley-luxe-and-chicha-san-chen-opens-week-heres-what-try A Michelin-standard bubble tea for $4.70? A drink that looks like the Northern Lights? This week, #Joeyjios her colleague Le En to check out two new bubble tea (BBT) stores that are opening along Orchard Road. Which will they prefer? Watch to find out. #Thedeerishere #TheAlley #Chichasanchen #Boba --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Office Tea Episode 5: Bosses and Things

    It’s been a few weeks - let’s find out if the higher-ups of AsiaOne have any regrets about hiring Le En. Efforts were made to make nice, charity is involved and work is never-ending still. Follow and subscribe so you won't miss a single episode of our new series, Office Tea! To catch more of her antics, follow her @goofy_feline! --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • #Joeyjios: DIY your way into mum's heart this Mother's Day

    Full story: https://www.asiaone.com/women/joeyjios-diy-your-way-mums-heart-mothers-day Mother’s Day is this Sunday! Have you gotten mum a gift yet? This week on #Joeyjios, Joey tries her hand at DIY projects that’s thoughtful, useful and inexpensive. #Mothersday #DIY --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Don't Say Cannot Ep3: He 'sees' the world with the help of tech

    Full story: https://www.asiaone.com/singapore/dont-say-cannot-he-may-be-blind-he-can-text-faster-you Edwin Khoo, 43, surprises friends with the speed at which he types on his phone. The reason? He's been blind since birth. But #technology has been the game-changer for Edwin in navigating the world around him despite his #disability, allowing him to #travel and even host his own online #podcast. --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Office Tea Episode 4: The Dress Code

    It’s in the employee handbook - but does ANYONE actually read and follow the dress code? Are calves too scandalous? Le En puts on Athleisure and tries to get away with it! Follow and subscribe so you won't miss a single episode of our new series, Office Tea! To catch more of her antics, follow her @goofy_feline! --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • Caryn Cheng finds the best deals at IMM's Greater Savings Home and Furnishing Sale

    Full story: https://www.asiaone.com/singapore/5-couples-share-most-expensive-items-they-have-ever-bought-their-home AsiaOne challenges Caryn Cheng to find the best deals at the upcoming #IMM Greater Savings Home and Furnishing #Sale. IMM's Greater Savings Home & Furnishing Sale will start May 13 to 19. With 20 per cent off storewide at Best Denki and discounts of up to 50 per cent at stores such as INKAGU Outlet by Picket & Rail, Linen Gallery Outlet and Red Apple from May 17 to 19, this epic sale is not to be missed. Address: 2 Jurong East Street 21, Singapore 609601 Opening hours: 10am to 10pm #brandedcontent --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com
  • #Joeyjios: I try a ballet-inspired workout despite my two left feet

    Full story: https://www.asiaone.com/singapore/joeyjios-i-try-ballet-inspired-workout-despite-my-two-left-feet Tendu, Arabesque and Grand Pliés? This week on #Joeyjios, I found out that these are in fact, not edible food dishes, but dance moves in ballet.  Watch as former professional ballerinas and co-founders of #BalletBody, Lisha Chin and Alison Carroll, take me through a snippet of their hour-long ballet-inspired workout while I try my best to keep up.  #Ballet #Barre #Fitness --- Read more: http://www.asiaone.com/ FOLLOW us on - Facebook: https://www.facebook.com/asiaonecom - Twitter: https://twitter.com/asiaonecom - Instagram: https://www.instagram.com/asiaonecom/ EMAIL: For story leads, business enquiries, contact asiaone@mm2entertainment.com

SERVICES