Articles on dairy products

Lose Belly Fat Through Dairy Products

Ms. Swati Kapoor, Dietitian/Nutritionist
Yogurt is a super food for vegetarians containing carbohydrates for daily energy and proteins for muscle development with lots of vitamin C for strong muscles and to lose belly fat. A study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn't consumed dairy products containing less calcium. Portion control will push you further in losing weight and gaining extra inch around your belly.Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville has been the first to show that calcium stored in fat cells is important in regulating how fat is processed and stored by the body. The more calcium there is in fat cells, the more fat the cell will burn and the greater will be the weight loss.Yogurt provide a high amount of protein for muscle requirement and the carbohydrates present in it provide enough energy require for daily functions. It is highly rich in potassium which keeps a check on hypertension and muscle retention. Yogurt with fruits make for a great post workout meal. Honey, fruits and nuts compliment yogurt for a delicious and nutritious meal and be fit.Other dairy products like milk, buttermilk, cottage cheese also provide rich nutrition and essential macro nutrients with calcium other minerals.Also as we have always recommended before that for best weight loss results exercise makes the perfect combination. Add crunches, push ups and some core exercises to look slimmer.

Benefits of Buttermilk

Ms. Swati Kapoor, Dietitian/Nutritionist
This sour, creamy beverage is drunk in many parts of the world and is derived when cream is churned to produce butter, the milk that remains after the butter is churned is known as buttermilk. It contains no butter and is low in fat and calories making it good health. It contains many vitamins and minerals and has many health benefits. Nutrition of Butter Milk Buttermilk is low on fats and calories. Being a good source of calcium and vitamins, it can included in the diet on a regular basis. Along with calcium, buttermilk is also high on proteins and the major part of energy comes from the carbohydrates present in it. Buttermilk contains good bacteria called The Lactic acid bacteria which helps in improving the immunity of the body. A cup of buttermilk contains only 2.2 g of fat and 99 calories. Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous and probiotics which is essential for the body. It is also rich in Vitamins E and K and Vitamin A along with selenium.Health Benefits Of ButtermilkButtermilk is easy to digest and is a good option for people who can not tolerate lactose.Buttermilk contains good bacteria that help in improving the general immunity of the body.Buttermilk is advised during the summer season in reducing body heat and keeping you cool.It is low in fat and high in carbohydrates making it a good and healthy energy source.Bacteria’s present in buttermilk defend the body from the harmful effects and helps protect the body against many diseases and viruses.The low fat content of buttermilk that makes it capable of fighting against cardiovascular diseases.Minerals, vitamins and probiotics help strengthen the digestive system and the immunity of the body.People on weight loss can include buttermilk in their diet.Buttermilk keeps digestive system functions going properly which reflects with the improving of the skin.

Is Cows Milk Safe for You?

Dr. Uday Bapusaheb Pote, Orthopedist
Humans are the only mammals to drink milk from their birth to death. When we are born, our digestive system can only and only digest human breast milk. All the necessary nutrients for survival are packed into human breast milk. But that too, is sufficient only till 6 months of age beyond which it’s less useful, infact thinking that our babies will be strong if breast feeding done for longer time is not true at all. As babies dietary requirements grow, breast milk is very insufficient to provide enough nutrition and if babies take breast milk they won’t take any other food as their stomach is full.But then should we substitute with cow’s milk? What about the bone health?We all know the following:Cow’s milk is rich in Calcium. It helps in improving bone integrity. It’s a wholesome nutrition and also provides high proteins. It also has good amount of fats which is essential for children’s overall development (with doubtful use in adults). Good source of vitamin D (whole milk).Nutrition content of MilkSkim milk or low fat one cup (244gm)Calories - 103% Daily ValueTotal Fat 2.4 gSaturated fat 1.5 gPolyunsaturated fat 0.1 gMonounsaturated fat 0.7 gCholesterol 12.2 mgSodium 107.4 mgPotassium 366 mgTotal Carbohydrate 12 gDietary fiber 0 gSugar 13 gProtein 8 gVitamin A – 0%Vitamin C – 0%Calcium 30%Iron 0%Vitamin D 0%Vitamin B-6 5%Vitamin B-12 18%Magnesium 6%*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.One Cup 244gm of Whole milkCalories 148% Daily Value*Total Fat 8 gSaturated fat 4.6 gPolyunsaturated fat 0.5 gMonounsaturated fat 2 gCholesterol 24.4 mgSodium 104.9 mgPotassium 322.1 mgTotal Carbohydrate 12 gDietary fiber 0 gSugar 12 gProtein 8 gVitamin A – 7%Vitamin C - 0%Calcium – 27%Iron – 0%Vitamin D 31%Vitamin B-6 5%Vitamin B-12 18%Magnesium 6%One cup of breast milk (just for comparison)Calories 171% Daily Value*Total Fat 11 gSaturated fat 4.9 gPolyunsaturated fat 1.2 gMonounsaturated fat 4.1 gCholesterol 34.4 mgSodium 41.8 mgPotassium 125.5 mgTotal Carbohydrate 17 gDietary fiber 0 gSugar 17 gProtein 2.5 gVitamin A 10%Vitamin C 20%Calcium 7%Iron 0%Vitamin D 1%Vitamin B-6 0%Vitamin B-12 1%Magnesium 1%*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.So what’s the problem with milk? All looks good.Robbing you of calciumMilk is said to acidify body pH, when body tries to nullify this effect guess what is needed. It’s the calcium and the best source of calcium in our body is bones. So our bones loose the calcium just to nullify the acidity and it’s lost in the urine. Net result is negative calcium balance.Cow’s milk is for calves. It’s designed for them. Compare the above nutrition data you will see high Sodium and high proteins. Both of which is not good for calcium absorption. High sodium (Na) is responsible for acidic pH and also it competes in renal tubules for reabsorption with calcium. Also high levels of proteins increases the acidic levels in blood and thereby calcium excretion.Interesting fact is all the countries where milk or dairy products are available and taken in large quantities are the ones suffering from osteoporosis. Take for example Switzerland and the USA where average consumption of milk and dairy is 3-4 cups per day, are the ones with largest percentage of osteoporosis. On the other hand China and India where average milk and dairy consumption is less than 0.5 cups per day are the ones with less percentage of populations suffering from Osteoporosis.Milk and HeartWe know for a fact that whole milk is high in fats, which causes heart diseases.Well smoking, drinking and high sugars in diet are more dangerous that just blaming the cow’s milk. When the fat is removed from milk the remaining fats is sent to make cream, butter etc. One study showed that those who drink skim milk will get what they discarded in form of cheese, cream or butter form so net result is lost.Milk and CancerMilk and dairy products does increase the risk of cancer, esp. Breast, ovarian and prostate cancer.Cow’s milk contains Insulin-like growth factor (IGF-1). Studies have shown convincing evidence between IGF-1 and breast as well as prostate cancer. Men with high levels of IGF-1 have four fold increases in chances of prostate cancer.Physicians Health Study, data of 21,660 participants found increased risk of prostate cancer who took >2.5 servings of dairy products as compared to ,0.5 servings daily.Also dairy has high content of estrogenic metabolites which increases the risk of breast and ovarian cancer. Dairy product intake contributes to 60-70% estrogen content in the diet.Life after Cancer Epidemiology Study- 1893 females with early-stage invasive breast cancer, higher amounts of high fat dairy product consumption were associated with higher mortality rates. Even as low as 0.5 servings per day increased the risk significantly.Milk sugar lactose is toxic to ovarian cells. Iowa Women’s health study found women who drank more than once sup of milk per day had 73% greater chance of developing ovarian cancer than women who drank less than one cup of milk per day.Lactose intoleranceEnzyme lactase breaks down milk sugar lactose in to glucose and galactose. Nursing children have the enzyme galactase in them which breaks down or digests galactose. We lose the capacity to digest lactose as we age. Many people have mild form of lactose intolerance with symptoms like gastrointestinal distress, diarrhea and flatulence. Milk consumption in lactose intolerant individuals is avoided, if need be there are tablets available which needed to be consumed before taking in the milk.Contaminants in DairyI am talking about known or contaminants before packaging. The ones seen in the news channel people mixing oil paste and colors and God knows what else is just plain bad luck or bad governance.We all know how can a cow milk all year around? Well many ways are there, some humane and some inhumane. One of the inhumane ways is bring the calf near and before it even touches the cow take her away or put a spiked collar on the calf so it will hurt the cow and she will herself kick the calf away. Many other such inhumane ways exist. One of the humane ways is using the hormones and growth factors, which are dangerous for humans. They disturb our normal hormonal balance.Also treating infections in cows like mastitis (which is rampant) or inflammation of the mammary glands, antibiotics are used. These antibiotic traces are often found in the samples of milk and dairy products.Pesticides like dioxins and polychlorinated biphenyls are contaminants known to be present in the milk. Now our 1/4th to ½ of dioxin intake is from milk or milk products. Our bodies do not have mechanisms to digest these and so they keep on accumulating which damages our immune systems, reproductive systems and central nervous systems. They are also known to cause cancer.Also plastic bags contain melamine which is dangerous for kidneys and urinary tract due to high nitrogen content. Also alfatoxins present as contaminant is carcinogenic.What is more problematic is these toxins are not destroyed on pasteurization.DiabetesWell milk consumption in infants is directly linked to type 1 diabetes (insulin dependent diabetes mellitus). A 2001 Finnish study on 3000 infants showed early introduction of dairy products in diet leads to increased susceptibility to type 1 diabetes. American Academy of Pediatrics observed upto 30% reduction in type 1 diabetes in infants who avoid milk in first three months of life. They recommend no milk till 1year of age.Children and milkBreast feeding mothers on cow’s milk have colicky babies. Also, antibiotics present in the cow’s milk are passed from breast milk to the babies.Colicky babyFood allergies and chronic constipation are also linked to cow’s milk.What about calcium? From where do we get calcium?Well, now you see the above reasons are enough for me to stop drinking or giving milk to my kids.Then what about calcium? Am I propagating supplements?No. I am not. Our regular wholesome diet minus milk generally gives us 600mg of calcium. Daily requirement of calcium is 1000mg in children and adults greater than 4 years of age, 1200 in lactating and post menopausal women.Food recommendedDark green leafy vegetables- methi (fenugreek), lettuce (palak)Green peas (one small bowl)Black eyed peas (chawali) (one small bowl)OrangesJuices fortified with calciumFat free yoghurt (yes its dairy product but minus all the above mentioned contaminants)Soy milkBroccoliSalmon fishWhat to avoid-High sodium in diet. Reduce salt. Processed foodstuff is very high in Sodium.Cola drinks.Coffee in moderation. Not more than 3 cups per day.Do weight bearing exercises. Like walking or aerobic exercises or dance, weight lifting. Swimming is good for cardiovascular fitness but not for increasing calcium content in bones. Fact- One week of bed rest of just sitting and no exercises causes such a loss of calcium that requires one year of extensive or increased amount of exercise to fill in the deficit. So regular exercise is a must.Avoid smoking as capillary circulation is hampered so calcium in muscles and bones is reduced.High animal protein diet. Including protein supplements. I think Indians are already low on proteins so this statement stands true for people taking large protein supplement servings.The American society of food and drugs recommends daily intake of 3 cups of milk daily. It’s present since 1994. No updates are made since. Also, most of the research is done post-2002. So high time recommendations are upgraded.Is it the milk and dairy industry which wants us to not know the truth? Who knows?

Is Ice-Cream a Source of Dairy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Ice-cream is one of the most favorite milk based dessert. For some it’s a reward for scoring well in exams, for some it is to celebrate a special moment and some eat it leisurely as a source of calcium. But can this dairy product contribute to your daily calcium requirements and maintain your bone strength? Let’s find out -Ice-cream is made by churning and chilling a mixture containing high-fat milk or cream, fructose or glucose-based sweeteners, usually in the form of corn syrup, and flavorings such as vanilla or chocolate. When the mixture freezes, it develops the rich, creamy consistency of ice-cream.The nutritional content of different type of ice-creams varies but in general it is an energy dense food. It mainly comprises of carbohydrates and fats. Half a cup of ice-cream contains 15-18 gms of carbohydrates and 7-10 gms of fat. Half a cup of vanilla ice-cream provides 137 calories, as compared to 1 glass of skimmed milk which has 93 calories majorly providing good quality protein.Ice-cream is a high-fat food, since it must contain greater than 10 percent milk fat to be designated ice-cream, with some products having as much as 16 percent. Milk fat is largely cholesterol, a saturated fat. When your blood cholesterol level is too high, it can build up as plaque, a fatty deposit in your arteries that interferes with blood flow and raises your risk of heart disease and stroke. Ice-cream is also high in sugar, which makes up the majority of its carbohydrate content. Consuming too much sugar may contribute to health problems such as weight gain, cavities and increased levels of blood triglycerides, another unhealthy type of fat.According to experts, foods made from milk which have little to no calcium, such as full cream milk cheese, butter, ice-cream are not considered part of the dairy group. These products contribute significant amounts of cholesterol and saturated fat and if consumed on regular basis can increase risk of lifestyle diseases like heart disease, diabetes, weight gain etc. To lower your risk for high cholesterol and sugar-related problems, consume ice-cream in moderation or chose low fat substitutes. Some ice-cream substitutes like frozen desserts are marketed as a low fat low calorie product but these can be high in sugar containing as high as 40 gms of sugar. So, the rule of thumb is to eat your favorite scoop in moderation and pick healthy milk derivatives like low fat milk, low fat cottage cheese, curd and buttermilk to complete your daily calcium requirement.

Are You Intolerant to Milk? Some Alternatives to Dairy Milk

Ms. Swati Kapoor, Dietitian/Nutritionist
Milk is amongst the most nutritious beverage for all ages. It contains good amounts of calcium, protein and some other nutrients. But there are many among us who are intolerant to milk. In most cases, it means you are intolerant to lactose. Lactose intolerance is not the same as a milk allergy, which involves your immune system.Lactose is the sugar in milk. If you're lactose intolerant, a glass of milk or a bowl of creamy soup can give you intestinal trouble like cramps, gas, diarrhea, or bloating. That's because your small intestine isn’t making enough of the enzyme lactase. Lactase breaks down milk sugar so your bloodstream can absorb it well.When a person is not able to tolerate milk then one should look after the loss of nutrients by consuming other milk alternatives, which actually makeup the lost nutrients in the body. Here are some milk alternatives for those who are unable to tolerate milk.1. Soya milkSoya milk is the most popular milk alternative. Its main ingredient is soyabean. Soy milk contains no lactose since it's made from soybeans, which are naturally lactose-free. Soy milk has the most similar nutrition profile to cow’s milk, with 8 to 10 grams of protein per serving and is often fortified with calcium, vitamins A and D and riboflavin. Soy iso-flavones have been shown to be beneficial in preventing heart disease and at least 10mg per day can decrease breast cancer recurrence by 25%.2. Almond milkAlmond milk is also like cow’s milk in texture, though slightly beige in color. It tastes faintly like almonds. It may have more calcium than dairy milk, along with vitamins D and E. But an 8-ounce glass of almond milk has only about 1 gram of protein.3. Rice milkRice milk is white, like cow's milk, and thinner and sweeter than almond milk. It doesn't work as well as thicker milks in sauces and puddings. It is low in protein, like almond milk. But you can find it fortified with calcium.4. Coconut milkCoconut milk is another alternative for lactose intolerance. It is creamy like whole milk. It has little protein, though, and about the same amount of saturated fat as whole milk -- about 4 grams in a cup.If you are lactose intolerant, do try these dairy milk alternatives to makeup the loss of nutrients in body.

What Type of Milk Should You Be Drinking?

Ms. Swati Kapoor, Dietitian/Nutritionist
 Milk is the only food item that works as a standalone meal in childhood and a nutritious, leisurely beverage in adulthood. Be it lattes, tea or a tall glass, life is just not the same without a splash of pristine goodness.These days selecting edibles is mind-boggling; every item seems to have at least 5 variants, including milk. You are expected to choose between full cream, single-toned, double-toned, skimmed milk, soy milk, flavored milk and what not!This article will arm you with enough information to counter any milk-related dilemma at the store.For starters, let’s take a look at nutritional content of milk:Fat: Fat is essential for many functions in the body including but not limited to storage and provision of energy, production of hormones, protection, warmth and provision of fat soluble vitamins.Carbohydrates: They provide the body with energy required for most functions. The form of carbohydrate present in milk is called lactose.Protein: They have an active role in building immunity by creating antibodies, and conducting bodily processes, which culminate in building and repair of all tissues. It helps strengthen muscles and bones.Vitamin A: Strengthens eye muscles and vision, helps in tooth and bone development and maintaining healthy skin. It keeps deficiency diseases like night blindness at bay.Vitamin B12: Helps in the normal functioning of brain and nervous system, formation of red blood cells. Also helps in maintaining a healthy heart, curing sleeping disorders, diabetes and mental disorders.Vitamin B6: Contributes in the formation of red blood cells, metabolism of carbohydrates, healthy functioning of the brain and nervous system, and liver detoxification.Riboflavin (B2): Helps in iron absorption thereby keeping anemia at bay. Also helps in recycling body’s own antioxidants, which eliminate free radicals from the body.Learn to know more about antioxidant rich foods.Niacin (B3): Maintains heart health, lowers bad cholesterol; also helps keep the nervous system, digestive system, skin, hair and eyes healthy.Thiamine (B1): Helps in maintaining digestive health.Vitamin K: It helps in clotting of blood.Pantothenic acid (B5): Strengthens bones and joints, helps in maintaining heart health. Also helps in smooth brain function by helping in the production of neurotransmitters.Folate: Prevents anaemia and helps in development of a healthy foetus.Vitamin D: Improves absorption of calcium by the body. It regulates minerals like calcium and phosphorous in the body and prevents autoimmune diseases. Also helps in maintaining normal blood pressure and heart health.Calcium: Helps in the formation and maintenance of strong bones and healthy teeth.Magnesium: It aids in bone and teeth health, conversion of food into energy and tissue formation.Phosphorus: Strengthens bones and keeps teeth healthy. It improves kidney health as well.Potassium: Aids in maintenance of proper blood pressure and ensures a healthy heart.Zinc: Helps in building immunity in the body, growth and repair of cells, wound healing, metabolism of carbohydrates.Selenium: It helps in normal functioning of the thyroid gland, also factors in the correct functioning of the immune system, due to its antioxidant effect.Choline: It is an important nutrient, which helps with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.Now that you are aware of all the nutrients and minerals that milk has to offer, it’d really help to be able to tell one type of milk from another.Full cream milk: Full cream milk, also called whole milk is usually given to children, teenagers and body builders. This milk is called so because it contains all the milk fat without adding or removing anything. It is collected from the dairy herd and it undergoes various processing techniques like pasteurization to kill potentially harmful bacteria before it reaches the general public. One glass would generally contain 3.5% milk fat, which provides about 150 calories. Full cream milk is also creamier and full of flavour. This further can be divided into two parts:Whole standardized milk: In this milk the fat is contained to a minimum of 3.5%.Whole homogenized milk: Fat globules are broken down and made to spread throughout the milk to prevent formation of the creamy layer at the top.Single toned milk: Adding skimmed milk powder and water to whole milk makes single toned milk. It has about 3% fat and minimizes body’s absorption of cholesterol from the milk. It contains almost the same nutrition as whole milk except the fat-soluble vitamins. One glass of toned milk provides around 120 calories.Double toned milk: This milk is obtained by adding skimmed milk powder to whole milk and has about 1.5% fat content. Double toned milk is ideal for those trying to maintain weight as it keeps the calorie intake under control and also helps in weight loss.Skimmed milk: Skimmed milk has 0.3% to 0.1% fat content. Though skimmed milk contains all the nutrients found in whole milk like the vitamins and minerals, it gives you just half the calories of full cream milk (around 80 calories per glass of milk). It contains slightly more calcium than whole milk and even lower levels of fat-soluble vitamins, particularly vitamin A, as this is lost when the fat is removed.Although when the fat is being removed all the fat-soluble vitamins also get removed but in most cases these vitamins are re-added to the milk to ensure they do not lose out on their nutrients.The low level of fat in skimmed milk reduces its calorie content, which reduces the energy it provides to the person having it. For exactly this reason it is not appropriate for children under the age of 5 years to have skimmed milk as they need the extra energy for growth and development. It is ideal for adults who wish to limit their fat or calorie intake.Skimmed milk has a slightly more watery appearance than other types of milk and has a less creamy taste due to the removal of fat.The calorie and nutrition breakdown of the different types of milk* is given below:*The reference milk taken here is Mother Dairy.*Water-soluble nutrients: Vitamin B, Vitamin C, Calcium, Phosphate, Iodine, Magnesium, Zinc*Fat-soluble nutrients: Vitamin A, Vitamin E, Vitamin D, Vitamin KHealth benefits of milk:Milk is rich in calcium and helps in maintaining bone density.Milk is important for nerve function, muscle contraction, and blood clotting.Milk contains sufficient amount of potassium needed for muscle activity and contractions. It helps in regulating the body’s fluid balance and blood pressure.Sodium present in milk helps in stimulating the adrenal glands and aids in preventing heat prostration or sunstroke.Milk contains vitamin A, important for regulating cell growth and integrity of the immune system and helps maintaining normal vision and skin.Milk helps in brain development and growth of body tissues. It helps to maintain healthy bones and ensure that you’re not losing bone density.It also helps prevent the risk of colorectal cancer.It helps in fighting depression.It helps in development and maintenance of healthy teeth.It helps in fighting obesity.It reduces the risk of getting diabetes.Read to know more about wonder foods for diabetes.Provides a boost of energy.Keeps the body well hydrated.Get to know benefits of drinking water.Now that you know the benefits of milk inside and out, do remember to make it a part of your steady diet.

Dietary Guidelines for Lactose Intolerance

Ms. Swati Kapoor, Dietitian/Nutritionist
Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, sugar found in milk and to a lesser extent milk-derived dairy products. Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency). When lactose moves through the large intestine (colon) without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Some people who have lactose intolerance cannot digest any milk products. Others can eat or drink small amounts of milk products or certain types of milk products without problems. Lactose intolerance is common in adults. It occurs more often in Native Americans and people of Asian, African, and South American descent than among people of European descent.The amount of lactose an individual can tolerate varies from person to person.  Many people with lactose intolerance can tolerate some lactose-containing foods by adjusting the type, amount and timing of these foods.  Some patients may need to (or may choose to) limit or eliminate these foods completely. If you wish to include lactose-containing foods in your diet, the following suggestions given by UVA nutrition services may help the one to deal with the lactose intolerance problem. Always consult with your health expert  before making changes to your prescribed diet.LIVING WITH LACTOSE INTOLERANCE1. Add new foods one at a time; decrease the amount, or eliminate the food, if symptoms occur.2. Most people with lactose intolerance do not need to avoid all dairy products, for example:Cultured yogurt contains live cultures that naturally help digest lactose. Many people with lactose intolerance tolerate cultured yogurt well.  Check labels to see if a yogurt contains live cultures or hard cheese is low in lactose and is usually well tolerated3. If you wish to drink milk, try taking small amounts (1/2 cup at a time). Many people can tolerate up to 2 cups of milk per day when taken in smaller servings spread out over the course of the day.4. Foods that contain lactose may be better tolerated if they are eaten with a meal.Foods made from certain dairy products (such as pudding, cream soups, cream or cheese  Sauces,  etc.)  also contain lactose.  The amount of lactose in a product will depend on the  amount of dairy products used. Other foods such as baked items, instant mixes, salad dressings , etc. may also contain lactose.  The following ingredients suggest a product contains lactose.Butter, Caseinates, Cheese, Cream, Curds, Dry milk solids, Lactose, Milk, Milk by-products, Milk solids, Milk sugar, Non-fat dry milk powder, Skim milk solids, Whey, Yogurt5. Lactose can also be found in medications:-Check for lactose on the label, although it does not have to be listed; if you are very sensitive to lactose and have persistent symptoms, ask your pharmacist to help you.  Ask your doctor to prescribe a lactose-free alternative if one exists.6. Specialty Products:-If you are not able to tolerate lactose-containing foods using the above suggestions, special products are available.  Keep in mind, not everyone with lactose intolerance needs special products; many people can tolerate regular dairy products by adjusting the type and amount consumed.- 100% lactose reduced milk is available in the dairy section of most grocery stores.- Available in nonfat, 1%, 2%, and whole milk varieties.- Lactose reduced milk contains the same nutrition, including calcium and vitamin D as regular milk.- Lactose reduced milk does cost a bit more than regular milk.- Lactose reduced milk may taste sweeter than regular milk.7. Lactase Enzyme SupplementsThese products contain the enzyme lactase, which is needed for the digestion of lactose. Available in tablet or chewable form.8.Other ProductsSoy milk, rice milk and almond milk are lactose free.  If you plan to use these products as an alternative calcium and/or vitamin D source, read labels carefully and choose a brand which specifically states it contains these nutrients and in what amounts.Calcium and Vitamin DIf you are on a low lactose diet, discuss your calcium and vitamin D intake with your physician or dietitian. Studies have shown that individuals with lactose intolerance often do not take in enough of these nutrients.  Inadequate calcium and vitamin D intake increases the risk of osteoporosis.  A dietitian can help you determine whether you are getting enough of these nutrients in your diet.PREVENTIONThere is no known way to prevent lactose intolerance. However, one can lead a healthy and normal life by managing their daily diet routine and incorporating products that are lactose free, yet with healthy nutrients. The key is to have balance of all vital nutrients and implementing guidelines that are meant for lactose intolerance condition.

Can I Give Curd, Banana, Milk During Cold , Cough & Fever to My Baby?

Hemapriya Natesan
As a parent, we hear so much advice, home remedies,  tips for prevention and treatment of fever, cough and cold that bewilders a new parent and ultimately we end up doing nothing due to fear of harming our little one.Myths surrounding foods and ailments are always not true except for a few genuine home remedies.Myths associated with Cough and Cold in ChildrenDon't allow the kid outside the house if he has a cold.Do not give fruits like Banana, pomegranate, watermelon, orange and grapes.Do not give dairy products like Milk and Curd.Don't bath the child during a cold.Do not give Ragi in winter or during cold.Do not give ghee during a cold.Here are the answers to all these myths1. Can I allow my child to play outside if he has a cough and cold ?This is a very tricky question since it largely depends on the weather and the intensity of the cold and cough of the child. If you think the child has a mild cold and the weather is amicable you can send your little one to play outside for an hour or so. Please also be aware that if he has an infectious type of cold or a cough he might infect his playmates as well (this is the most common reason for contracting cold in children)2. Can I give Bananas, grapes, watermelon, oranges during cold and cough to my child?It has been programmed into our brain that "No fruits during cold and cough in Children" and many of us follow blindly. This is a myth that has been proved wrong now.It has been proved scientifically that increase in fruits rich in vitamin C are in fact protective against cold and cough in children. This doesn't mean that you stuff your children with fruits when they have, consumption of fruits in moderation is the ideal way to combat cough and cold.The fruits can be given in the first half of the day.Research articles emphasizing the protective & beneficial effects of fruits in cough and cold1. Consumption of fresh fruits rich in Vitamin C and Wheezing symptoms.2. Effect of fresh fruit consumption on lung function and wheeze in children.3. Nutrition and children's respiratory health.According to our Homeopathic Expert Dr Bhavi Mody, fruits can be safely given during cough and cold, especially fruits rich in Vitamin C.3. Can I give Milk, Curd during cold and cough for my child?In my childhood days, if I had a cold, then my mom would ban milk till I recover completely which may be weeks :-(Now this is also has been proved wrong, milk and curds can be safely given to babies and children during cold and cough.Milk consumption does not lead to mucus production or occurrence of asthma.The Milk Mucus BeliefHow to feed milk and curd to children during cough and cold - Dhvani ShahThe best way to give curd is to season it (Tadka) with jeera, curry leaves, and ginger.Ginger Powder can be added to Milk.4. Can I give Bath to my child during cold and cough, Fever?Usually, elders advice not to give baths to babies during fever, cough and cold, it may hold good if you are planning to bath with cold water. But most of us bathe our children in either hot or lukewarm water. It is absolutely fine to bath the child with lukewarm water. Not giving a bath to the child for a long duration may exacerbate infections due to poor hygiene so try to bath at least once in 2 days during cold and cough.5. Can I give my baby Ragi during cold and cough?Ragi and Bajra are good winter foods and Ragi can be given to babies and children during cough and cold.6. Can I give my Ghee during cough and cold?According to Nutritionist Dhvani Shah" Ghee is one of the most nutritious Indian foods. It is therapeutic in Nature, helps line the lungs, prevent infection, prevent a dry cough and throw out mucous from the body".Hope that helps dispel some of the most popular myths surrounding Cough and cold in childrenThis article first appeared on, India's leading parenting website.

Curd vs Milk - How Should You Get Your Daily Dose of Calcium?

Dr. Rajiv Mehta, Physiotherapist
Calcium is an essential mineral that is required by the body for various functions. It is used for building and maintaining strong bones and teeth. It is also used in the cardiovascular & nervous systems for preventing all kinds of health conditions such as high blood pressure, high cholesterol, lyme disease, etc.It is, thus, extremely necessary to have calcium-rich foods as a part of your daily diet. Dairy products constitute as the primary source of calcium on an everyday basis. Of these, milk and curd are the two most important. But in case, you're wondering which one of the two is better for you, read on to find out.Calcium contentThere has been much debate about which is the better source of calcium - milk or curd. In very simple terms, milk ranks higher than curd in terms of calcium content. 100g of milk contains around 125mg of calcium, whereas 100g of curd has a lower calcium content of approximately 85mg. So if you really want to up your calcium intake, milk will be a better choice.Other health benefitsIf one is to take into consideration other health benefits provided by these two food products, curd takes the lead by a landslide.Following are the known benefits of curd:It is far easier to digestIt is a suitable dairy product for those who are lactose intolerantIt cleanses the digestive tractIt prevents infections of the stomach and intestinesIn the end, it's for you to decide what your body needs more. If it requires more calcium, choosing milk would be wise but if you cannot digest milk, opting for curd will ensure you get a healthy dose of calcium along with scores of other health benefits.

Do You Drink Milk?

Anitha Narayanamurthy, Dietitian/Nutritionist
7500 years ago humans in Central Europe started the milk drinking habit which is followed religiously till date.The practice was started since there was not enough sunlight to produce Vitamin D unlike the other parts of the world where people could produce vitamin D with sunshine. So why do we drink milk yet? Does today's milk really have the nutrition value it has claimed to have? How good is today's milk?Milk as a matter of fact contains 49% fat and the low fat milk though doesn't have the fat is even worse. A scientific study shows the detrimental effects of milk. Milk supposedly contains about 300 mg of calcium in a cup. And the even more surprising fact is that the calcium in cows milk is barely absorbed by our body.It does more harm than good. Like most animal proteins milk acidifies our body. Calcium being an excellent neutralizing agent is required to maintain the Ph balance. The largest source of calcium in our body is the bones and hence calcium from the bones are utilized to neutralize acidity.Countries with the highest statistics for osteoporosis are the countries that consume the maximum amount of milk.Now a days to increase the milk yield, cows are given the bovine growth hormone. This is one major cause for increasing IGF-1 which is a leading cause for breast cancer. In human experiments, dairy protein has been shown to promote increased cholesterol levels (in the human studies and animal studies) and atherosclerosis (in the animal studies). The primary milk protein (casein) promotes cancer initiated by a carcinogen in experimental animal studies.No one can dispute that cow’s milk is an excellent food source for calves. This incredible food is essential to baby calves in their first few months of life, but once weaned they will never drink milk again, and that’s the same for every mammalian species on the planet. Which is why it makes no sense for us humans to be drinking it.Due to all the hormones, antibiotics and other generally scary things that gets into milk products, avoiding milk seems like a wise health choice.