Protein is a nutrient that is essential for maintaining good health at all stages of life.
You can find it in foods such as meat, milk products, eggs, fish, legumes and nuts. Proteins are involved in several activities in the body, including the development and preservation of muscle mass in people of all ages. In this article, we review how you can make the most of protein.
The importance of protein at every stage of life
Since the body is unable to store protein, it is important it gets enough at every meal. If your intake falls short during the day, your body will draw what it needs from your muscles. What’s more, the body tends to use protein less efficiently as it ages. For this reason, although official protein recommendations are the same for all adults, experts generally estimate that older adults, especially those over 65, should consume around 50% more to meet their needs effectively.
Good to know! Foods such as milk, yogurt, cheese, eggs, meat, poultry, fish and seafood contain complete proteins and as such, they are particularly effective at building and maintaining muscle mass because they contain all the essential amino acids in the right proportions.
How to include protein on your daily menu
To maintain optimal overall health, it’s important to include a variety of protein sources in your daily diet, and to spread them throughout the day. Here are a few tips for incorporating more protein into your meals and snacks:
At breakfast:
Pair your toasts with cheese or serve them with a hard-boiled egg.
Colorectal cancer is one of the most prevalent cancers in Canada.1The good news is that healthy food choices and habits can help lower your risk of getting this common cancer.
Colorectal cancer, sometimes also called colon cancer, refers to two types of similar cancers:
Cancer of the colon, which is the large intestine or bowel
Cancer of the rectum, which is the end portion of the large intestine
What are the risk factors for colorectal cancer?
The risk factors for colorectal cancer include both factors you can’t change (like genetics) and factors that you can change (like eating habits).2,3
Factors you can’t change:
A family or personal history of colorectal cancer
Presence of non-cancerous (benign) polyps
Inflammatory bowel disease like ulcerative colitis or Crohn’s disease
Being over the age of 50
Factors you can change:
Smoking
Drinking too much alcohol
Lack of exercise and physical activity
Eating a diet that is low in fibre
Eating a diet that is high in red meat and processed meats
Being overweight or obese
What food choices can you make to help prevent colorectal cancer?
Some 70% of cancers in the digestive system are related to eating habits.4 This means that you can start today to lower your risk of colorectal cancer with simple changes to your everyday food choices. The World Cancer Research Fund recommends the following food choices as part of colorectal cancer prevention:5
Eat more whole grains and other foods high in fibre6
Choose whole grains foods more often. A whole grain includes all the fibre and nutrient filled parts of the grain. When looking at an ingredient list, keep an eye out for the words ‘whole grain’. Some examples of whole grains include brown rice, barley, oats, rye and quinoa.
Eat a variety of high fibre foods each day. In addition to reducing your risk of colorectal cancer, fibre helps keep your blood sugar and heart healthy and keeps you feeling full and regular. In addition to whole grains, high fibre foods include vegetables, fruit, nuts, seeds, beans, lentils and peas. Click here to learn more on fibre.
Tip: If you’re new to eating high fibre foods, slowly increase the amount you eat to prevent gas and bloating. Drinking plenty of fluids and staying active will also help. Click here to learn more on fibre.
Consume more dairy products
Research clearly indicates that eating dairy products may help decrease the risk of colorectal cancer.5 Studies demonstrate that the naturally-occuring calcium in milk is strongly linked to dairy’s protective effect.7 And other nutrients in dairy may also play a role in lowering your colorectal cancer risk. Aim to eat dairy products regularly, along with vegetables, fruit, whole grains and other protein foods, to help reduce your risk of colorectal cancer.8
Limit red meat and avoid or consume as little processed meats as possible
Limit red meat, like beef, pork, veal and lamb, to twice a week all while aiming for portion sizes roughly equal to the size of the palm of your hand.9 As for processed meats, like bacon, hot dogs and cold cuts, it is best to avoid or consume as little of them as possible.10
Other changes that you can make that are also part of the prevention picture:11,12
Eat more non-starchy vegetables. Cruciferous vegetables, like cauliflower, broccoli, cabbage and radish, have been shown to protect against colorectal cancer.
Eat more fruit and more foods with vitamin C. Low fruit intake may increase the risk of colorectal cancer.
Reduce your alcohol consumption. Two or more drinks per day increases your risk of colorectal cancer so try to limit your alcohol intake.
Get more physical activity in your daily routine. Aim for 30 minutes each day of moderate to vigorous physical activity.
Quit smoking. Smoking increases your risk of many cancers, including colorectal.
Maintain a healthy body weight. Being overweight or obese increases your risk of developing colorectal cancer.
New recipes to try
If you’re looking to add some new meals to the mix, try these recipes with fibre, calcium, whole grains and more – and know that you are taking healthy steps to prevent colorectal cancer.
If you’re looking for a leisurely cooking project – that provides fibre, calcium and protein – try this vegetable packed lasagna with ratatouille sauce.
Try to eat a variety of high fibre foods like beans, lentils, nuts, seeds, fruit and vegetables each day
Consume dairy products like milk, cheese and yogurt regularly
Limit red meat to two times or less a week
Avoid processed meats as much as possible
Enjoy non-starchy vegetables and fruit often
Aim to be physically active for 30 minutes each day
Limit your drinking to 2 drinks or less a day
If you smoke, try to quit
And don’t forget, screening is an important part of prevention! When colorectal cancer is caught early it can be treated. In Canada, colorectal cancer screening usually starts at the age of 50. Make sure to talk to your doctor about when you should start screening based on your family history and lifestyle.
World Cancer Research Fund/American Institute for Cancer Research. Continuous Update Project Expert Report 2018. Diet, nutrition, physical activity and colorectal cancer. Washington, DC: AICR. 2018.
Did you know milk is a source of 15 essential nutrients? In addition to being an excellent source of complete protein, milk is also a good sourceof calcium, magnesium, zinc, vitamin A, vitamin D and potassium, six nutrients many Canadians just aren’t getting enough of.1
Whether you drink skim, 1%, 2% or whole milk, you always get 15 essential nutrients needed for good health. And, among these nutrients, you will find naturally occurring calcium that the body absorbs well.2
The nutrients found in milk play many roles within your body. Check out this article to learn more about how milk can be your health ally.
CHEESE
With so many varieties of Canadian cheese available today, all of which contribute a different nutritional and flavour profile, you are sure to find a cheese that pleases.3 Whether you choose a Brie, Cheddar, Gouda, Mozzarella, Provolone or Swiss cheese – all are considered a good source of protein.
While cheese can easily be enjoyed on its own, it can also be a nutritious complement to many meals and recipes. Why not add a slice of Cheddar to your favourite sandwich, some Gouda cubes in your salad or some grated Swiss to your pasta sauce? Or how about adding some shaved Parmesan in your soup or crumbled Blue cheese to your salad? A little bit of Canadian cheese goes a long way!
Check out the table below to learn more about the nutritional value of Cheddar cheese.
YOGURT
Did you know that just half a cup of plain yogurt provides you with nine essential nutrients? While you can easily enjoy it as is, plain yogurt can help nutrify salad dressings, marinades, baked goods and so much more. Did you know you can also often swap the mayonnaise in your recipes with plain yogurt?
Looking for a nutritious desert option? The following three recipes are must-tries:
Vitamin D is a nutrient that is needed for good health, but despite its importance, about 1 in 5 people living in Canada are not getting enough.1 In this article, we discuss how vitamin D contributes to your well-being, where you can find it, and some practical tips to help you get enough.
What vitamin D does for you
Vitamin D works to keep your bones strong and healthy.1-3 It does so by helping your body absorb calcium and phosphorus – two bone-building nutrients. It also plays a role in regulating your blood’s calcium and phosphorus levels.4 Research also suggests that vitamin D may play other functions, including for example on immune and on cardiovascular health.5
A low vitamin D level can lead to weakened bones, increasing their risk of fractures. An adequate intake of vitamin D is therefore very important throughout life to help preserve bone health.4,6
How much vitamin D do you need every day?
The amount of vitamin D you need every day depends on your age.7 Vitamin D is expressed in International Units (IU) or in micrograms (mcg).
Age
Recommended Dietary Allowance (RDA)7
1-70 (including pregnant and lactating women)
600 IU (15 mcg)/day
71+
800 IU (20 mcg)/day
Food sources of vitamin D
There are only a few natural food sources of vitamin D. Examples include egg yolks and fatty fish, such as salmon and mackerel.6In Canada, it is mandatory that certain commonly eaten foods, such as milk, be fortified with vitamin D. The addition of vitamin D in milk is a public health measure which has been in place for about 50 years in Canada and aims to prevent deficiencies.8
Milk is the primary source of vitamin D in the Canadian diet.9
New regulations on vitamin D fortification now in play
Did you know that Canada’s vitamin D fortification strategy was updated in 2022? The new strategy requires nearly double the amount of vitamin D to be added to milk and allows the addition of vitamin D to yogurt and kefir.10 Although the deadline to adjust vitamin D levels in milk is December 31, 2025, some manufacturers have already begun making changes. As you read food labels, you may notice certain products showing different amounts and percentage daily values (% DV) for vitamin D during the transition period.
Why the sun alone isn’t enough for vitamin D
Vitamin D is often called the “Sunshine Vitamin” because the skin can produce it when it is naturally exposed to sunlight. However, factors like the time of day, season, cloud coverage, and sunscreen usage can affect how much vitamin D the skin can make.6 Studies have even found that the risk of vitamin D deficiency doubles during winter months.2
Vitamin D status among Canadians
A 2023 report on vitamin D released by Statistics Canada revealed that about one in five people six to 79 years of age had low vitamin D levels.11 Because vitamin D is so important for health, preventing a deficiency at all age is very important, especially since the renewal of bone cells slows down as we age.12 Data also reveals that Canadians who consume 1 glass of milk a day are less likely to have an inadequate intake of vitamin D than those who do not drink any milk.2 This is just another excellent reason to enjoy milk every day!
D-lightful ways to promote healthy levels of vitamin D
When making oatmeal, use milk instead of water.
When making soups, stews and chowders, replace some of the broth with milk.
Instead of having just a splash of milk in your coffee, make it a latte by combining milk and coffee half and half.
Make smoothies with milk. Adding vitamin D fortified yogurt will help you get even more of the bone-building nutrient.
Include fatty fish such as salmon or mackerel on your weekly menu.
Unsure if you are getting enough vitamin D?
If you are unsure whether your intake of vitamin D is adequate or not, consider seeking advice from a Registered Dietitian.
Following a healthy eating approach, known as the DASH diet, can help.
The DASH diet is recommended by many health institutions around the world. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension (high blood pressure) is a major risk factor for heart disease and stroke. The DASH diet is a heart healthy eating pattern that was shown to lower blood pressure.1 While it was originally designed to help lower blood pressure, research supports its use as a healthy eating pattern for overall cardiovascular health. Moreover, there is evidence suggesting its potential in reducing elevated blood cholesterol,2 which is recognized as a significant risk factor for heart disease and stroke.
According to Health Canada and the Heart and Stroke Foundation, the DASH diet is a healthy eating pattern that can help reduce risk factors for heart disease and stroke.3,4
How does the DASH diet help manage blood pressure?
The DASH diet is an overall healthy and balanced eating pattern which emphasizes the consumption of vegetables, fruit and dairy products. This dietary pattern also emphasizes whole grains, legumes, nuts and seeds. It includes moderate amounts of lean meats, poultry and fish and it limits alcohol, sweets and salty foods. Finally, it recommends consuming added fats in moderation and opting more frequently for those that are higher in unsaturated fat.
The focus on vegetables, fruit and milk products in the DASH diet is particularly key because these wholesome foods provide a generous intake of calcium, magnesium and potassium — a combination of nutrients that helps promote healthy blood pressure.5 Beyond these, various other nutrients coming from the diverse range of nutritious foods featured in the DASH diet may also play a role in protecting heart health.
Low-fat or full-fat dairy foods?
The first DASH diet studies included mostly lower-fat milk products and about 30 g of regular-fat cheese daily. Studies in the last 15-20 years repeatedly show however that both lower-fat and full‑fat dairy foods can fit into a heart healthy diet.2,6,7 Health authorities have yet to integrate this new scientific evidence into their dietary guidelines.
Milk products: source of up to 15 essential nutrients
You can feel good about enjoying 2-3 daily servings of dairy foods, including milk, cheese and yogurt, as part of a healthy diet. Milk, cheese and yogurt provide your body with up to 15 essential nutrients, many of which are often under consumed in Canada. These include calcium, protein, potassium and vitamin B12, just to name a few.
How to eat well with DASH
This DASH eating plan shows you examples of nutritious foods to enjoy each day.2,8
Food Group
Number of servings
Example of a serving
Vegetables
4-5 servings
250 mL (1 cup) raw leafy vegetables 125 mL (½ cup) cooked vegetables
Fruit
4-5 servings
125 mL (½ cup) fresh, frozen or canned fruit 1 medium-sized piece of fruit
Milk, Cheese and Yogurt
2-3 servings
250 mL (1 cup) milk 50 g (1.5 oz) cheese 175 g (3/4 cup) yogurt
Grains (mainly whole grains)
7-8 servings
1 slice of bread 30 g cold cereal 125 mL (½ cup) cooked rice, pasta or cereal
Lean meats, poultry and fish
2 servings or less
75 g (2.5 oz) of lean beef, pork, chicken, turkey, fish, shellfish
Nuts, seeds and legumes
4-5 servings per week
60 mL (1/4 cup) nuts, seeds, legumes (e.g., chickpeas, lentils, black beans)
Tips for getting more vegetables, fruit and milk products into your meals
• Make your oatmeal with milk instead of water and add fruits.
• Mix milk and yogurt with frozen berries to make fruit smoothies.
• Use yogurt to make dressings and dips to enjoy with salads and veggies.
• Enjoy milk in your tea or café latte.
• Top soups, salads, wraps and grilled vegetables with grated cheese.
• Savour a piece of cheese or yogurt with fruit or veggies for a healthy snack.
Other healthy habits, including quitting smoking, getting enough sleep and being more physically active, are also important for a healthy heart. To make physical activity a priority in your daily routine, the key is to find activities you like so you will get moving more. Work your way up to at least 30 minutes of active time most days.
Sources:
1. Appel LJ et al. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-1124.
2. Chiu S et al. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. Am J Clin Nutr 2016;103:341-347.
3. Health Canada. Canada’s Dietary Guidelines for Health Professionals and Policy Makers. Available at https://food-guide. canada.ca/en/guidelines/. Accessed Feb. 19, 2024.
4. Heart and Stroke Foundation of Canada. The DASH diet to lower high blood pressure. Available at www.heartandstroke.ca/get-healthy/healthy-eating/dash-diet. Accessed Feb. 19, 2024..
5. Ralston RA et al. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens 2012;26:3-13.
6.Dehghan M et al. Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. The Lancet 2018;392:2288-2297.
7. Alexander DD et al. Dairy consumption and CVD: a systematic review and meta-analysis. Br J Nutr 2016;115:737-750. 7. Ralston RA et al. A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods. J Hum Hypertens 2012;26:3-13.
8. Karanja NM et al. Descriptive characteristics of the dietary patterns used in the Dietary Approaches to Stop Hypertension trial. J Am Diet Assoc 1999;99(Suppl):S19-S27.
You probably know that calcium is needed to build strong bones. In fact, 99% of the calcium in your body is stored in your bones and teeth. Bone development increases rapidly at the start of puberty and peaks when teens reach their full height, and continues for up to four years. By the time someone is a young adult, they have reached their “peak bone mass,” which is linked to bone strength. After this point, it’s important to continue to supply your bones with a steady source of calcium to help maintain healthy bones and prevent osteoporosis. Why does this matter? The calcium in your blood is tightly controlled. This means if you don’t get enough calcium from food every day, your body will take it from your bones. And if calcium is in short supply for a long period of time, your bones will get weak and more likely to fracture. That’s why it’s important to eat calcium-rich foods every day throughout your life. What else does calcium do? Aside from building bones, calcium is needed to keep your heartbeat and blood pressure normal. As well, calcium helps your muscles contract and relax, and your nerve cells communicate. It’s also crucial in helping your blood clot.
HOW MUCH CALCIUM DO YOU NEED EVERY DAY?
The amount of calcium you need depends on your age and whether you’re male or female. According to Health Canada, many Canadians are not getting enough calcium from the foods they eat.1 Make sure you are not one of them.
CALCIUM RECOMMENDATIONS2
AGE
MALE (mg)
FEMALE (mg)
1-3
700
700
4-8
1,000
1,000
9-13
1,300
1,300
14-18
1,300
1,300*
19-50
1,000
1,000*
51-70
1,000
1,200
71+
1,200
1,200
HOW MUCH CALCIUM IS ACTUALLY ABSORBED?
While some foods contain calcium, you might not actually be getting as much from them as you think. Why? Because the body doesn’t absorb calcium from all foods in equal amounts. Milk, cheese and yogurt naturally contain calcium that is easily absorbed by the body. The same applies to calcium in broccoli, bok choy and kale. However, the calcium found in other plant-based foods is generally not as well absorbed. This is particularly true for rhubarb, Swiss chard and spinach, which contain a high level of oxalate that binds to calcium and prevents its proper absorption. While these foods are nutritious, you can’t count on them for calcium.
CALCIUM CONTENT OF SOME COMMON FOODS3
FOOD
SERVING SIZE
CALCIUM (mg)
MILK PRODUCTS
Milk (whole, 2%, 1%, skim)
250 mL (1 cup)
310
Cheddar cheese
50 g (1.5 oz)
337
Mozzarella cheese
50 g (1.5 oz)
288
Yogurt, plain
175 mL (3/4 cup)
272
Yogurt, flavoured
175 mL (3/4 cup)
206
Greek yogurt*
175 mL (3/4 cup)
170-500
Kefir, plain
250 mL (1 cup)
267
VEGETABLES (COOKED)
Bok choy
125 mL (1/2 cup)
84
Kale
125 mL (1/2 cup)
49
Broccoli
125 mL (1/2 cup)
33
NUTS AND SEEDS
Almonds
60 mL (1/4 cup)
97
Sesame seeds
60 mL (1/4 cup)
23
LEGUMES (COOKED)
Edamame
125 mL (1/2 cup)
138
White beans
125 mL (1/2 cup)
85
Red kidney beans
125 mL (1/2 cup)
26
Hummus
30 mL (2 tbsp)
12
FISH
Canned sardines with bones
75 g (2.5 oz)
286
Canned salmon with bones
75 g (2.5 oz)
212
FORTIFIED FOODS
Calcium-fortified plant-based beverages†
250 mL (1 cup)
318
Tofu, regular, firm or extra firm (prepared with calcium sulphate)‡
85 g (3 oz)
171
*The calcium content of Greek yogurt varies according to the brand. Check the label to see how much you’re getting. † Some plant-based beverages are fortified with calcium. The value presented is an average. However, they may not be a reliable source of calcium. The added calcium may not be as well absorbed as the calcium naturally found in cow’s milk and it tends to settle at the bottom of the container, even after vigorous shaking. ‡ The calcium content of calcium-set tofu varies according to the brand and depending on the type of tofu. Check the label to see how much you’re getting.
CALCIUM: FOOD OR SUPPLEMENTS?
It is recommended to obtain calcium through the diet.4, 5 The advantage of foods, and milk products in particular, is that in addition to calcium, they contribute other nutrients that are important for bone health.
Health Canada. 2016. Evidence review for dietary guidance: Technical report 2015.
Institute of Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press.
Health Canada. 2015. Canadian Nutrient File. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp. Accessed March 4, 2019.
Osteoporosis Canada. Calcium Calculator. https://osteoporosis.ca/bone-health-osteoporosis/calcium-calculator/#results. Accessed June 20, 2019.
National Osteoporosis Foundation. Calcium/Vitamin D. https://www.nof.org/patients/treatment/calciumvitamin-d/. Accessed June 20, 2019.
International Osteoporosis Foundation. Calcium. https://www.iofbonehealth.org/calcium. Accessed June 25, 2019.
Chances are that if you’ve experienced tummy troubles or intestinal discomfort you’ve been advised by friends, family, or social media to avoid milk products because of the lactose they contain. But when it comes to lactose intolerance, there’s a lot of misunderstanding, especially as it is often confused with milk allergy. Let’s take stock of the facts.
What is lactose?
Lactose is a natural sugar found in milk and certain milk products. In order for your body to absorb and use lactose for energy, it needs to be broken down with the help of an enzyme known as lactase that is produced in your small intestine.
What is lactose intolerance?
Lactose intolerance is not an allergy, but rather the result of the body’s inability to fully digest lactose. People with lactose intolerance don’t produce enough of the lactase enzyme in their digestive system to digest large amounts of lactose all at once.
As a result, undigested lactose gets into the large intestine, where it is fermented by the intestinal flora. This fermentation can cause symptoms such as gas, bloating, and cramps when large amounts of lactose are consumed all at once. While this fermentation is harmless, it can sometimes lead to bothersome symptoms for some people.
Do people with lactose intolerance have to avoid milk completely?
No! The good news is that the majority of people with lactose intolerance can continue to enjoy milk and milk products every day without experiencing the digestive discomfort associated with this condition.
In fact, the National Institutes of Health (NIH) in the United States specifically recommends that people with lactose intolerance not avoid milk and milk products because almost everyone can tolerate a certain amount, and those who do avoid milk products are at risk of developing a calcium or vitamin D deficiency.1
Furthermore, a large number of carefully conducted studies show that the majority of people living with lactose intolerance can continue to enjoy the nutritional benefits of dairy products without experiencing undesirable symptoms. You simply have to find your own personal tolerance threshold.
Fun fact: The bacteria in fermented dairy products like yogurt, cheese, and kefir breaks down some of the lactose in these foods, making them easier for people with lactose intolerance to tolerate.
8 tips for managing lactose intolerance
If you have been diagnosed with lactose intolerance by your doctor, you don’t have to avoid dairy products and deprive yourself of the health benefits they provide. The following tips will help you determine your level of tolerance to lactose and will allow you to continue to enjoy dairy foods.
Enjoy milk in small portions throughout the day instead of drinking a large glass all at once. That way you won’t exceed your digestive system’s tolerance threshold.
If you’ve been avoiding milk, you can reintroduce it into your diet, by starting with small amounts (less than 125 mL), then gradually increasing your intake over the course of a few weeks.
Drink milk with a meal or with other food to slow down digestion and facilitate the absorption of the lactose in your intestine.
Eat yogurt or drink kefir. They contain good bacteria that help the body digest lactose, making them easier for people with lactose intolerance to tolerate.
Take lactose enzyme drops or tablets before consuming dairy products (they’re available in pharmacies).
Try lactose-free milk products; you can easily find lactose-free milk, yogurt, and cheese in the grocery store (look for the “lactose-free” mention on the label).
Good to know: Milk is more than lactose; it’s a source of 15 essential nutrients. A single cup (250 ml) gives you more protein than a large egg, as much calcium as 8 cups (2 litres) of raw broccoli, as much potassium as a medium-size banana, and almost half the vitamin B12 you need daily.
Having tummy troubles?
If you’re experiencing gastrointestinal discomfort, it’s important to consult your doctor in order to identify the real source of your troubles. This can help you obtain a proper diagnosis and find a strategy best suited to your situation. Your symptoms might not be due to lactose intolerance.
SOURCE
1. National Institutes of Health. NIH Consensus Development Conference Statement: Lactose Intolerance and Health. NIH Consens State Sci Statements 2010;27(2).
All Canadian milk is tested to verify that no trace of antibiotics is detected. And… all Canadian milk is produced without artificial growth hormones.
Artificial growth hormones have never been allowed for dairy cows in Canada. After studying the issue over a period of a few years, Health Canada made public their decision to not allow them in January 1999.
Dairy products are a dependable source of up to 15 essential nutrients that each play a role in supporting good health throughout life. Keep reading to learn how milk, cheese and yogurt contribute to your healthy eating goals every day.
Dairy, your dependable daily dose of essential nutrients
Milk is an ingredient of choice for health because it contains 15 essential nutrients, including “complete” protein, which provides all nine essential amino acids in the proper proportions. Milk also provides a highly bioavailable form of calcium along with vitamin D, both of which are key nutrients for bone health.
Think the nutrients in dairy are easy to find elsewhere? According to data from the most recent Canadian Community Health Survey conducted by Statistics Canada and Health Canada, calcium intakes have fallen in the Canadian population over an 11-year period and this drop coincides with a decrease in consumption of dairy products. The result? Most Canadians don’t get enough calcium. For instance, 66% of teenage boys, 86% of teenage girls and more than 73% of adult women are not getting enough calcium every day. Calcium is crucial for maintaining bone health as well as keeping your heart beating and blood pressure normal. It also helps your muscles contract and relax, your blood clot and your nerve cells communicate.
Milk, cheese and yogurt naturally provide calcium that your body absorbs well. Enjoying them each day, throughout life, can help you meet your essential nutrient needs, especially those that many Canadians have trouble meeting. This includes calcium, of course, but also five other essential nutrients that many of us lack in our diet, namely vitamin D, vitamin A, magnesium, zinc and potassium. Very few foods provide as much calcium in one serving and in a form that your body can absorb so well. For example, you would have to eat 8 cups of spinach or 8 cups of kidney beans to obtain the amount of calcium found in a single glass of milk. While other foods can provide calcium, studies show that in reality, people who eat few or no dairy products often have a diet that’s lacking in calcium.
Calcium please
You probably already know that you need calcium for strong bones, but did you know that 99% of the calcium in your body is stored in your bones and teeth? In a sense, bones and teeth act like a calcium bank. If you don’t get enough calcium every day from your diet, your body will take it from your bones. That’s why eating calcium-rich foods daily throughout your life is important. Milk products like milk, yogurt, and cheese provide calcium that is easily absorbed by your body and other essential nutrients, including complete protein and vitamin D – all important for bone health, regardless of your age.
How does cow’s milk compare to plant-based beverages?
The nutritional value of plant-based beverages can vary substantially from one brand and variety to the next, and it is important to know that not all plant-based beverages are nutritionally comparable. Most fortified plant-based beverages have significantly less protein per serving than cow’s milk. In addition, the calcium naturally present in cow’s milk is often better absorbed by our body than the calcium added to fortified plant-based beverages. Some research also shows that up to 40% of the calcium added to plant-based beverages can stick to the bottom of the container even if it is shaken vigorously.
How to avoid a calcium deficiency?
A calcium deficiency often goes unnoticed because a blood or urine test won’t tell you if you are deficient in this critical nutrient. The calcium in your blood is tightly controlled to provide a constant supply to help your body work. If calcium is in short supply, your body will take calcium from your bones and, over time, your bones will slowly get weak and be more likely to break. To prevent this from happening, it’s important to consume calcium-rich foods every day throughout your life.
Where is dairy in the Food Guide?
Milk, cheese and yogurt are included in the protein foods category of Canada’s Food Guide. Along with vegetables, fruit, whole grains and other protein foods, milk products are among the foods that form the foundation for healthy eating and that Canada’s Food Guide recommends we consume on a regular basis. In addition to providing protein, milk products also offer a unique set of nutrients, setting them apart from other sources of protein.
Eat well every day
Milk products are nutritious, affordable, accessible and versatile. Along with vegetables, fruit, whole grains and other protein foods, they are part of a healthy diet, so make sure to consume them every day! In addition to consuming them as is, you can also feel good about including them in recipes for your whole family to enjoy. To discover tasty, nourishing recipes that include milk, cheese and yogurt, be sure to have a look at our recipes.
Protein plays many roles in your body and is essential for health at every age. So, it’s not surprising that protein is so popular these days!
Become a protein pro
Protein plays a number of key roles in supporting your health and every cell in your body depends on it. It helps to:
Promote childrens’ optimal growth and development;
Maintain healthy muscles and bones in adults;
Facilitate muscle recovery after a workout;
Repair body tissues after an injury;
Form antibodies and support a healthy immune system.
Since our bodies aren’t designed to store excess protein, we need a regular supply. So, it’s a good idea to eat some protein with every meal in order to meet your body’s needs.
Protein is found naturally in a number of foods: meat, poultry, fish and seafood, milk products, eggs, legumes, nuts and seeds. Protein foods, along with vegetables, fruit and whole grains, are nutritious foods that form the foundation for healthy eating that Canada’s Food Guide recommends we consume on a regular basis. Protein foods should make up a quarter of your plate, according to Canada’s Food Guide.
Protein from animal sources: “complete” protein
Protein found in milk, yogurt and cheese is considered a “complete protein.” All animal-based foods such as meat, fish, eggs, milk, yogurt and cheese contain complete protein. Complete protein provides enough of all nine essential amino acids in the right proportions. These amino acids are considered ‘essential’ because your body cannot make them. On the other hand, plant-based protein, found in most legumes, nuts and grains, for example, are deemed “incomplete.”
Variety promotes health
A diet that includes a variety of protein foods matters, because it provides us with the various essential nutrients we need for our overall health. For example, fatty fish, such as salmon and trout, contain valuable omega-3; red meat is especially rich in iron and zinc that is easy for the body to absorb; milk products are an important and reliable source of calcium and other key nutrients essential for bone health; and legumes and nuts are fabulous sources of fibre in addition to other nutrients. That’s why it’s important to include a wide variety of protein foods in your everyday diet.
Did you know?
Dairy’s unique source of protein and well-absorbed calcium along with a host of other bone-building nutrients, make these foods particularly effective at providing the needed nutrients for achieving optimal bone health.
Protein: An ally for active lives
Eating enough protein is important to help build and maintain healthy muscles. Protein helps repair muscles after intense physical activity and stimulates muscle development after training.
A tasty snack! Fruit smoothies are so easy to prepare at home and take no time at all. All you need is naturally nutritious ingredients like fresh or frozen fruit, yogurt (if you want to create a thicker version) and a splash of milk. Best of all, when you make a fruit smoothie at home, you can control the amount of sugar you add to the beverage. Looking for post-workout protein ideas? Try our green mango tango smoothie
Protein and your appetite
Protein plays a key role in promoting satiety, the feeling of fullness you get after you eat. A meal or snack that provides enough protein will help satisfy your hunger for a longer period of time. On the other hand, not eating enough protein may leave you feeling hungry, which could lead you to snack more and reach for treats and less nutritious foods – another good reason to eat enough protein with your meals and snacks.
Protein…all day long
Does your breakfast keep you full until lunch? Do your energy levels tend to “crash” in the middle of the afternoon? Do your snacks contain enough protein? It is important to spread your protein intake throughout the day to ensure a steady supply rather than consuming it all at once. Here are a few satisfying recipe ideas that are sure to tickle your taste buds:
