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Long gone are the days when milk meant one thing. Now it seems that there is a new type of milk popping up at supermarkets each visit – coconut, almond, oat, A2, light, reduced-fat and, of course, regular, full-cream milk just to name a few.

So, to help steer you in the right direction, whether you prefer a plant- or dairy-based milk, here is a run-down of all the different types and the pros and cons of each.

Regular milk

Technically speaking milk must come from mammary glands and in Australia cows’ milk can be found in full-cream, reduced-fat and skim or non-fat varieties.

A rich, natural source of protein, calcium, magnesium, vitamin B and potassium, the key difference between regular milk and lower fat varieties is that full-cream milk offers close to 10g of fat per 250mL serve compared to 4g of fat for reduced fat and 1g or less of fat for skim and non-fat varieties.

READ MORE: How to take control of your salty and sweet cravings

Contrary to popular belief, skim milk does not contain more sugar than full-cream milk, nor does it contain added sugars.

Rather the sugars found in milk are naturally occurring from the milk sugar lactose.

Organic milk cows’ milk has been shown to have a slightly higher nutrient content than non-organic dairy milk, while A2 dairy milk contains only beta-casein protein, which has some evidence to show it may aid digestive comfort. For those who are lactose intolerant you can also find full-cream and reduced fat varieties of lactose-free milk.

Almond milk

Extremely popular, it is actually water that largely makes up almond milk, along with sugar, vegetable oils and anywhere between 2-6 per cent almonds.

As almonds are such a small proportion of almond milk overall, it means that almond milk generally contains very little protein, at most 2-3g per serve compared to at least 8g of protein in soy and dairy milk.

While there are a number of unsweetened almond milks now available, regular varieties are also relatively high in added sugars with up to 12g of added sugars per serve.

READ MORE: How healthy is your morning bowl of cereal for you

A closer look at the ingredient list will also reveal a number of additives including oils, emulsifiers and gums which have the role of converting the almond water into a milk like consistency.

The other key issue to be aware of if your milk preference is for almond is that you need to find a variety that contains both added calcium and added vitamin B12, two key nutrients we often assume we will get when we consume ‘milk’.

Oat milk

Rapidly growing in popularity in Australia, oat milk is a mix of water and oats (up to 15 per cent), the biggest difference between other plant-based milks and oat milk is that oat milk does contain relatively high amounts of the dietary fibre beta glucan, which is clinically proven to help lower blood cholesterol levels.

The downside is that oat milk, even the unsweetened options are relatively high in calories and carbohydrates compared to dairy milk with close to 30g of carbohydrates per serve and remains low in protein with just 2-3g of protein per serve.

And again, a scan of the ingredient list reveals that oat milk contains a mix of oil, salt and gums in its formulation.

Rice milk

A popular choice for those battling various food allergies and intolerances, rice milk is a lot like almond milk in the sense it is a mix of water and brown rice, although the rice amounts tend to be higher at 10-13 per cent resulting in a milk that contains significantly more carbohydrate than cows and almond milk.

READ MORE: Could you pass the FBI’s gruelling fitness test?

Like almond milk, rice milk too will use various oils and additives to create a milk like consistency. The protein content of rice milk is exceptionally low and again the key is to choose an unsweetened variety that is fortified with calcium and vitamin B12.

Soy milk

The closest to dairy milk in terms of the nutrients its offers, a serve of soy milk contains 8-10g of protein and 10g of carbs.

Regular soy milk will also contain a similar amount of fat to that of full-cream milk, although the plant source of fat means that the type of fat is mainly unsaturated fat unlike dairy milk which is primarily saturated fat.

The main ingredient in soy milk is again water, along with soy beans (10-14 per cent), sugar, gums, flavours and salt.

As soy milk has been available for a number of years there is also a lot of fortified varieties with more calcium, protein and also lower sugar varieties available.

Coconut milk

Popular on keto and low carb programs, coconut is rarely a dietitian’s favourite milk.

Made from a mix of water, coconut cream, sugar, emulsifier and salt, the main difference between other plant-based milks and coconut milk is that coconut milk has more fat but fewer carbohydrates, and the fat is largely saturated fat.

Overall, it could be argued that of all the plant-based milks available, coconut offers the least nutritionally.

With very few calories, minimal protein and carbohydrates, you are basically drinking a bit of fat and water minus any natural nutrients.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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In the world of diet and nutrition, breakfast cereal has coped a beating over the past few years. Often assumed as high in added sugars, it seems many of us have replaced our trusty bowl of cereal with other protein-rich options to break the overnight fast. While there are some sugary, highly processed cereals on the market, especially those developed with children in mind, generally speaking cereal remains a nutrient-rich way to start the day. All you need is to follow a few simple steps to ensure you are choosing the best option for your dietary goals. 

What does breakfast cereal offer?

Breakfast cereal has much to offer nutritionally.

Not only is a wholegrain cereal a source of good quality carbohydrates for energy, but a daily bowl of breakfast cereal offers a significant proportion of dietary fibre, a nutrient that is crucial for gut health and one that fewer than half of all Australians achieve their recommended daily intake of. An adult requires at least 30g of dietary fibre every day to support heart and digestive health, and to reduce the risk of developing a number of lifestyle diseases — including heart disease and some types of cancer — and a bowl of high fibre breakfast cereal can offer up to 8-10g of dietary fibre per serve.

READ MORE: How to take control of your salty and sweet cravings

Wholegrain breakfast cereal is also a significant source of B group Vitamins which are directly involved in digestion and energy production, as well as a range of other micronutrients including Vitamin B, zinc, magnesium and iron. 

READ MORE: 20 of Australia’s most-popular high-fibre cereals, ranked

Wholegrain is key

To reap the potential nutritional benefits breakfast cereal offers, the key is to choose wholegrain varieties. Wholegrain breakfast cereals include oats (100 per cent wholegrain) and other flakes, bites or granola mixes that offer a high proportion of wholegrains. The higher the wholegrain content, the higher the nutrient content of the cereal. Processed cereals range anywhere between 30-95 per cent wholegrain. Seeking out options that are at least 80-90 per cent wholegrain is a good starting point when choosing a nutritious cereal. 

Minimise added sugar

Ideally, the breakfast cereals we choose will contain minimal, if any added sugars. Oats for example, along with Vita Brits are two of the few breakfast cereals which do not contain any added sugar. There is also a growing range of sweet breakfast cereals that have minimal added sugars, offering just 3-5 per cent or less than 5g of sugars per serve, instead use fruit, a small amount of natural sweetener or flavours like vanilla to achieve a little sweetness minus adding sugar itself. 

READ MORE: High protein breakfast options that will keep you full for longer

Consider the pros vs. cons?

The sugar content of breakfast cereal is given a lot of attention and while that is one variable to be aware of, keep in mind that there are some breakfast cereals which offer nutritional value, and may not need to be completely discarded.

All Bran, for example, is one of the best foods we can eat for digestive health but it does contain added sugars. In this instance though, 7g of sugar is not so much overall and for a serve of more than 10g of good quality fibre any negatives outweigh the bad.

Consider how you are enjoying it

Consuming a large bowl of sugary cereal with extra honey, fruit and sweetened milk is not a nutritionally sound breakfast. It lacks dietary fibre and protein and has way too much sugar and refined carbohydrates for a satisfying breakfast.

On the other hand, enjoying a portion controlled serve of 1/3 -1/2 cup of good quality wholegrain and fibre-rich cereal with low-fat milk or high-protein yoghurt can be a balanced, nutrient-rich way to nourish your gut and break the overnight fast. Like many foods, it’s the company it keeps and the portions you enjoy that is also important to consider when ensuring your cereal choice is a fibre-rich addition to a healthy, balanced diet overall.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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You know the feeling; it’s 3:30PM at work and still a couple of hours to go, but the urge to get to the vending machine and pick up a sweet treat is palpable. So why is it that we have such intense food cravings? And more importantly, how can you take control before you demolish an entire days’ worth of calories in a matter of minutes?

Food cravings can be caused by programming, nutritional inadequacy, fluctuating blood glucose levels or even boredom. One of the biggest issues in attempting to managing a craving is that feeding the craving with more of the same stimulus, for example more sweet or salty food, will likely only result in greater desire for more and more of the food you are craving — think of the times you were able to polish off an entire bag of flavoured chips or an entire tub of ice-cream irrespective of hunger. On the other hand, seeking out a smart nutrient combo can get you back in charge of your appetite in no time.

READ MORE: Prince Harry’s ‘shocking’ appearance at Texas rodeo

Craving something sweet?

Try…

Peanut butter and banana

The combination of protein-rich peanut butter with the natural sweetness of banana on top of crackers, corn cakes or toast is not only delicious, but a nutritional mix that will satisfy your desire for sweetness with the added satisfaction of a little protein and good fat. You’ll be left feeling full and satisfied for several hours, while your blood glucose levels will remain controlled for at least 2-3 hours after.

Ricotta and honey

Not always thought of as a way to combine sweetness with protein, a drizzle of honey enjoyed with a hearty serve of calcium-rich ricotta on a slice of sourdough, rye crackers or some chopped fresh fruit is a calorie controlled, yet sweet and tasty food combo.

READ MORE: Lismore flood volunteer Maddy-Rose’s plea for help

Craving something salty?

Try…

Cheese and crackers

It is so easy to overeat crunchy savoury snacks, like flavoured rice crackers, chips and crunchy cheese snacks, which is why portion control is key when it comes to taking charge of your cravings for salty snacks. Try a combo of yellow cheese or thin spreads of white cheese like goats’ cheese or feta teamed with salad veggies like tomato or cucumber on your favourite crisp bread. Here you will have created a delicious, indulgent snack with all the richness of flavoured packet snacks for a fraction of the fat and calories.

Your own trail mix

If you prefer your snacks to be voluminous and a mix of different foods that can be enjoyed over a couple of hours, it is exceptionally easy to make your own healthy trail mix. All you need to do is combine some chopped veggies, with popcorn, some roasted legumes such as edamame and a handful of nuts and seeds for a perfect mix of protein, carbs and good fat. You can even throw in some dark choc bits or choc-coated fruit to add a little sweetness to the mix.

READ MORE: Fiancé’s shock suggestion about partner’s face in wedding photos

Craving something rich?

Try…

Greek yoghurt with fruit

When you have a desire for rich, intense flavours and are trying to steer clear of the high fat, high sugar ice-creams and cakes, the growing range of Greek and protein yoghurts can be your best friend.

Like ice-cream, when frozen you can mix your favourite crunchy additions like choc bits, seeds, nuts or fruit for a delicious yet nutritious snack.

Frozen banana

It is so simple we rarely think of it, but if you have not enjoyed a frozen banana, you are missing out. Rich and creamy like ice-cream, you can even try dipping your banana in a little dark chocolate and nuts for a delicious filling snack and one with a fraction of the fat and calories of other frozen desserts.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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Good nutrition is not just about diets and weight control. Rather, eating well is about getting all of the key nutrients to support your body in functioning at its best. Busy lives can mean that our nutrition can take a back seat, with us reaching for quick and easy options that can be more processed and lower in nutrients than whole, fresh foods.

The good news is that it is also easy to supercharge your nutrition with a few simple swaps that boost your intake of fibre, iron and Omega-3s along with plenty of vitamins and minerals.

For a daily dose of 9Honey, subscribe to our newsletter here.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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In the 1970s, low-carb diets were all the rage. The Dr Atkin’s Diet Revolution book claimed carbohydrate restriction was a “high calorie way to stay thin forever“.

Carbohydrates are found in breads, cereals and other grains, fruit, vegetables and milk. They’re also in ultra-processed fast foods, cakes, chips and soft drinks.

These days, low-carb diets are promoted as a weight-loss solution, to beat heart disease and as better for diabetes. But how do these claims match up with the latest research?

A new review of the evidence found long-term low-carb dieters lost just under a kilo more weight than other dieters. However the review concluded there was no evidence low-carb diets have any additional health benefits.

In fact, if you’re on a low-carb diet, you’ll need to pay closer attention to what you eat to make sure you get enough essential vitamins, minerals, dietary fibre and other phytonutrients.

What did the reviewers investigate?

The Cochrane review included 61 randomised controlled trials (the highest level of evidence) with almost 7,000 adults with excess body weight. About 1,800 had type 2 diabetes. People in the healthy weight range were not included.

The reviewers compared weight-loss diets that varied in carbohydrate content:

1. lower carbohydrate diets. This included very low-carb or ketogenic diets (less than 50g of carbs a day or less than 10 per cent of your total energy from carbs) and low-carb diets (50-150g of carbs per a day, or less than 45 per cent of total energy from carbs)

2. “balanced” carbohydrate diets (150+ grams of carbs a day, or 45-65 per cent of your total energy from carbs).

READ MORE: Which is the best diet for you?

What did they find?

The reviewers found that among adults with excess body weight (but who didn’t have type 2 diabetes), those following lower-carb diets for 3-8.5 months lost, on average, one kilogram more weight than those on balanced carb diets.

However, when they ensured restrictions in energy intake were the same in both groups, by providing the food or meal plans, the difference was about half a kilogram.

In longer-term weight-loss interventions lasting one to two years, the average difference in weight-loss between those on low-carb versus balanced carb diets was just under one kilogram.

The average weight lost by groups on any weight-reducing diet varied greatly across the trials from less than one kilogram in some, up to about 13kg in others.

The studies in adults with type 2 diabetes found greater initial weight loss on low-carb diets compared to balanced carb diets: 1.3kg over three to six months. However, in longer interventions that lasted between one to two years, there was no difference.

In the small group of studies that included a maintenance period at the end of the weight-loss intervention, there were no differences in weight-loss in adults either with or without type 2 diabetes.

There were no significant differences in other health measures, including blood pressure, cholesterol, blood sugar control or risk of constipation. And they found no important clinical differences in results based on the extent of participants’ carb restriction.

Overall, the review shows that whether you prefer a lower carb or a balanced carb eating pattern, both can work for weight loss.

READ NEXT: Healthier (and lower cal) toast alternatives, ranked by calories

Nutrients to monitor on a low-carb diet

Carbohydrate is a macronutrient. Your body uses it to produce energy to fuel your muscles, brain, lungs and other vital processes.

Healthy foods with carbs — breads, cereals and other grains, fruit, vegetables and milk — are packed with other important nutrients, especially dietary fibre, thiamine, calcium and folate.

Without careful planning, a low-carb diet could also be lower in these nutrients. So how can you ensure you’re consuming enough? Here’s what to look out for — and some lower- and higher-carb options.

Dietary fibre is needed to keep your bowel function regular and promote growth of healthy bacteria in your colon.

Lower carb sources: spinach, fresh and frozen mixed berries, almonds, cauliflower

Higher carb sources: wholegrain bread, apples, chick peas, sweet potato.

Thiamin or vitamin B1 is needed to supply energy to your body’s tissues and is used to metabolise carbohydrates.

Lower carb sources: trout, tuna, sunflower seeds, beef, yeast extracts

Higher carb sources: brown rice, black beans, wholemeal bread, yoghurt.

Calcium is needed for strong bones.

Lower cab sources: hard cheese, canned salmon with small bones, almonds, firm tofu

Higher carb sources: yoghurt, milk, soft cheese.

Folate is essential for growth and is used to manufacture DNA, your genetic code. Adequate intakes are especially important for women, as folate is needed to prevent neural tube defects in infants during pregnancy.

Lower carb sources: green leafy vegetables, avocado, broccoli, peanuts

Higher carb sources: wholemeal bread (Australian bread-making flour is fortified with folic acid), fortified wholegrain cereals, brown rice, oranges.

Ultimately, if you love carbs and want to lose weight, you can. Plan to lower your kilojoule and carb intake by not eating ultra-processed, energy-dense, nutrient-poor (junk) foods, while still eating carbohydrates from healthy foods.

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By Clare Collins Laureate Professor in Nutrition and Dietetics, University of Newcastle, Erin Clarke Postdoctoral Researcher , University of Newcastle and Rebecca Williams Postdoctoral Researcher, University of Newcastle.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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By presenting their products in light-coloured boxes and bags, manufacturers believe you’re more likely to think a product is better for you. That theory was proven in recent research by Kiel University in Washington, which found that products presented in lighter shades were automatically assumed to be the “healthy” options. Interestingly, the researchers also found that most of us assumed the lighter the package, the more chance there is that the food will taste gross.Source

Australians consume too much sugar — 60g of free sugars a day on average, way above the 25g limit advised by the World Health Organisation for optimum health. Unsurprisingly, soft drinks and mixers are a huge source of that sugar.

For context, 4g of sugar is equal to one teaspoon and about 15 calories, which is about the energy you burn off by running at a moderate pace for two minutes.

For a deep dive into the sugary stuff lurking in your sweets drinks, keep reading…

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When our days are long and busy, timing our meals and nutrient intake to compliment the energy demands of the day makes sense. Yet, often sporadic meal timing, an overreliance on sugar and caffeine along with attempts at calorie reduction to support weight loss can leave us feeling tired and lethargic come late afternoon.

So, if you would like a little more energy in your day, here are the simple steps to power through the day rather than drag yourself through it.

6am

The human body is more than 70 per cent water, which means the first thing on our mind should be hydration. Forget the coffee and instead reach for a glass or two of water, or if you prefer herbal or black tea.

READ MORE: The top superfoods that belong in your freezer

8am

After the overnight fast, it is time to refuel and a mix of low-GI carbs such as wholegrain cereal or bread and team it with filling protein options such as low-fat milk, eggs or baked beans. This will keep you full and satisfied until lunchtime rather than distracted and seeking out sweet snacks an hour or two after waking.

9am

Make it a habit to start your work day with a green tea at your desk — not only will help to ensure you keep well hydrated but the caffeine will help you to keep alert and focused through the morning. Or, if you prefer to get your caffeine from coffee, a small coffee or piccolo will give you the hit and taste you are looking for, for minimal calories.

12-1pm

Rather than searching for sweet snacks and coffee to get you through the morning, metabolically you are better to reach for a substantial, nutritionally-balanced lunch meal earlier in the day.

Aim for 2-3 cups of salad or vegetables, 80-100g of protein-rich foods such as chicken breast, tuna or salmon and a good quality carbohydrate such as sweet potato, wholegrain bread or crackers, or fresh fruit.

Most importantly once you have finished your lunch, take 10-15 minutes to go for a walk to aid digestive comfort and help prevent the feeling of lethargy that can follow your midday meal.

READ MORE: This is what five leading Aussie dietitians eat in one day

2pm

To help curb any post lunch cravings for sweet food, cleanse your palate with a green or peppermint tea.

4pm

Three or so hours after lunch is the time you may start to feel a little peckish, as blood glucose levels drop. Before you hit the vending machine, plan a protein-rich snack like cheese and crackers, a nut or protein-based snack bar or protein yoghurt with fruit to help avoid excessive snacking and keep full and satisfied until dinner.

5pm

The period between arriving home from work and sitting down to dinner can be a disaster when it comes to mindless munching and snacking on high-calorie foods. Instead make it a habit to grab some chopped vegetables when you arrive home from work to both boost your intake of veggies overall and to help prevent overeating before dinner.

READ MORE: The Mediterranean diet is (still) the best way to eat, declare nutrition experts

6-7pm

Eating dinner late is one of biggest dietary mistakes we make. A simple trick to help manage this is to keep your dinner lighter the later you find yourself eating it. Unless you are exercising for more than an hour each day, you are unlikely to need large volumes of energy-dense rice and pastas at night, so keep it light with grills, vegetables and salads.

If you find yourself routinely eating after 8pm, you may be better to have a light dinner of soup or salad and enjoy your heavier, main meal at lunchtime.

8pm

The decision to include dessert or supper as part of your daily food routine is largely up to the individual. If you eat relatively well, the average person will have 100-150 extra calories a day to play with, which equates to a small glass of wine, a row or 20g of chocolate or a small serve of ice cream or low-fat, low-sugar dessert.

Another option? A small piece (20g) of cheese will also help to protect tooth enamel as well as manage sugar cravings. Ideally aim to finish eating each day so that you have 10-12 hours overnight without food, which will in turn help you to wake up hungry the next morning.

READ MORE: Nutritionist’s quick tips to cut down on mindless snacking when working from home

9pm

While some people may prefer to keep their fluid intake low throughout the evening to prevent bathroom breaks during the night, the best choice of fluid before bed is herbal tea. Herbal teas including chamomile, peppermint and vanilla are free of caffeine — it’s also a nice ritual to end your day.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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Cow’s milk is an excellent source of calcium which, along with vitamin D, is needed to build strong, dense bones.

Milk also contains protein, the minerals phosphorus, potassium, zinc and iodine, and vitamins A, B2 (riboflavin) and B12 (cobalamin).

As a child I drank a lot of milk. It was delivered in pint bottles to our front steps each morning. I also drank a third of a pint before marching into class as part of the free school milk program. I still love milk, which makes getting enough calcium easy.

Of course, many people don’t drink milk for a number of reasons. The good news is you can get all the calcium and other nutrients you need from other foods.

READ MORE: Long life comes from eating right, studies say… Here’s how to begin

What foods contain calcium?

Dairy products such as cheese and yoghurt are rich in calcium, while non-dairy foods including tofu, canned fish with bones, green leafy vegetables, nuts and seeds contain varying amounts.

Some foods are fortified with added calcium, including some breakfast cereals and soy, rice, oat and nut “milks”. Check their food label nutrition information panels to see how much calcium they contain.

However, it’s harder for your body to absorb calcium from non-dairy foods. Although your body does get better at absorbing calcium from plant foods, and also when your total calcium intake is low, the overall effect means if you don’t have dairy foods, you may need to eat more foods that contain calcium to maximise your bone health.

READ MORE: This is what five leading Aussie dietitians eat in one day

How much calcium do you need?

Depending on your age and sex, the daily calcium requirements vary from 360 milligrams per day to more than 1,000 mg for teens and older women.

One 250ml cup of cow’s milk contains about 300mg of calcium, which is equivalent to one standard serve. This same amount is found in:

• 200 grams of yoghurt
• 250 ml of calcium-fortified plant milks
• 100 grams of canned pink salmon with bones
• 100 grams of firm tofu
• 115 grams of almonds.

The recommended number of daily serves of dairy and non-dairy alternatives varies:

• Children should have between 1 and 3.5 serves a day, depending on their age and sex

• Women aged 19 to 50 should have 2.5 serves a day, then 4 serves when aged over 50

• Men aged 19 to 70 should have 2.5 serves a day, then 3.5 serves when aged over 70.

However, the average Australian intake is just 1.5 serves per day, with only one in ten achieving the recommendations.

READ MORE: Aussie cricketer Annabel Sutherland’s relatable day on a plate

What other nutrients do you need?

If you don’t drink milk, the challenge is getting enough nutrients to have a balanced diet. Here’s what you need and why.

Protein

Food sources: meat, poultry, fish, eggs, nuts, seeds, legumes, dried beans and tofu.

Needed for growth and repair of cells and to make antibodies, enzymes and make specific transport proteins that carry chemical massages throughout the body.

Phosphorus

Food sources: meat, poultry, seafood, nuts, seeds, wholegrains, dried beans and lentils.

Builds bone and teeth, supports growth and repair of cells, and is needed for energy production.

Potassium

Food sources: leafy green vegetables (spinach, silverbeet, kale), carrots, potatoes, sweet potatoes, pumpkin, tomatoes, cucumbers, zucchini, eggplant, beans and peas, avocados, apples, oranges and bananas.

Needed to activate cells and nerves. Maintains fluid balance and helps with muscle contraction and regulation of blood pressure.

Zinc

Food sources: lean meat, chicken, fish, oysters, legumes, nuts, wholemeal and wholegrain products.

Helps with wound healing and the development of the immune system and other essential functions in the body, including taste and smell.

Iodine

Food sources: fish, prawns, other seafood, iodised salt and commercial breads.

Needed for normal growth, brain development and used by the thyroid gland to make the hormone thyroxine, which is needed for growth and metabolism.

Vitamin A

Food sources: eggs, oily fish, nuts, seeds. (The body can also make vitamin A from beta-carotene in orange and yellow vegetables and green leafy vegetables.)

Needed for antibody production, maintenance of healthy lungs and gut, and for good vision.

Vitamin B2 (riboflavin)

Food sources: wholegrain breads and cereals, egg white, leafy green vegetables, mushrooms, yeast spreads, meat.

Needed to release energy from food. Also supports healthy eyesight and skin.

Vitamin B12 (cobalamin)

Food sources: meat, eggs and most foods of animal origin, some fortified plant milks and fortified yeast spreads (check the label).

Needed to make red blood cells, DNA (your genetic code), myelin (which insulate nerves) and some neurotransmitters needed for brain function.

When might you need to avoid milk?

Reasons why people don’t drink milk range from taste, personal preferences, animal welfare or environmental concerns. Or it could be due to health conditions or concerns about intolerance, allergy and acne.

Lactose intolerance

Lactose is the main carbohydrate in milk. It’s broken down in the simple sugars by an enzyme in the small intestine called lactase.

Some people are born without the lactase enzyme or their lactase levels decrease as they age. For these people, consuming foods containing a lot of lactose means it passes undigested along the gut and can trigger symptoms such as bloating, pain and diarrhoea.

Research shows smalls amounts of lactose — up to 15 grams daily — can be tolerated without symptoms, especially if spread out over the day. A cup of cows milk contains about 16 grams of lactose, while a 200g tub of yoghurt contains 10g, and 40g cheddar cheese contains less than 1g.

READ MORE: Changing your diet could add up to 13 years to your life

Cow’s milk allergy

Cow’s milk allergy occurs in about 0.5-3 per cent of one year olds. By age five, about half are reported to have grown out of it, and 75 per cent by adolescence. However, one survey found 9 per cent of pre-school children had severe allergy with anaphylaxis.

Symptoms of cow’s milk allergy include hives, rash, cough, wheeze, vomiting, diarrhoea or swelling of the face.

Symptom severity varies, and can happen immediately or take a few days to develop. If a reaction is severe, call 000, as it can be a medical emergency.

Acne

The whey protein in cow’s milk products, aside from cheese, triggers an increase in insulin, a hormone that transports blood sugar, which is released into the blood stream.

Meanwhile, milk’s casein protein triggers an increase in another hormone, called insulin-like growth factor (IGF), which influences growth.

These two reactions promote the production of hormones called androgens, which can lead to a worsening of acne.

If this happens to you, then avoid milk, but keep eating hard cheese, and eat other foods rich in calcium regularly instead.

While milk can be problematic for some people, for most of us, drinking milk in moderation in line with recommendation is the way to go.

By Clare Collins Laureate Professor in Nutrition and Dietetics, University of Newcastle.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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There are a lot of nutrition experts out there, but when you take a closer look at their formal training and qualifications, there are far fewer with university degrees, and even less who are qualified in dietetics — the profession with post graduate qualifications in the science of human nutrition.

Dietitians work across a number of areas, but are the specialists in the management of health and disease, weight control and sports nutrition.

So, with all things diet and weight loss in the air, we took the opportunity to chat to a handful of leading Australian dietitians to see what they eat on a daily basis — and the good news is that there is not a protein bar or zero carb diet in sight.

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Leanne Ward

With a two-month-old baby, a busy online presence as ‘The Fitness Dietitian’ and hosting two podcasts, Leanne is a hungry new mum and busy dietitian who maintains her energy with plenty of filling and tasty food. This is what she eats in a day…

Breakfast

High protein/high fibre toast with ABC spread and sliced fruit, like a banana or strawberries, or overnight oats with milk, chia seeds, yoghurt and mixed berries.

Morning Tea

Soy cappuccino and fruit and nuts or homemade muffin or slice. I have lactose intolerance so opt for soy in my milky coffee each day.

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Lunch

I am breastfeeding my new baby, Mia, so I am particularly hungry for all my meals and snacks at the moment so by lunchtime I need a filling meal. Some of my favourites are a salmon poke bowl or grilled chicken burger and salad or grilled honey soy tofu with a crispy noodle Asian salad or tuna wrap with cheese and salad.

Afternoon Tea

I reduce my caffeine intake — so not to disturb my sleep — and enjoy a decaf coffee along with some high protein yoghurt and fruit, crackers and cheese or even some nuts and chocolate depending on what I am craving.

I should also say that I am over 6-foot tall so have higher energy requirements than most.

Dinner

We usually cook at home and a few of our favourites are a chicken, vegetable and noodle stir fry, Mexican bean burrito bowl or grilled salmon, pearl cous cous and roasted veggies.

Dessert

If I am hungry again after dinner, especially when I am up more with Mia, I will grab a herbal tea along with fruit, a bliss ball or I love a mini Magnum, too, once or twice a week.

Jaime Rose Chambers

With a busy private practice in Sydney’s east and two young boys, ‘quick and easy’ is the food mantra Jaime swears by, and a love of good food and cooking ensures there is always plenty of tasty, plant-rich meals on the menu. This is what she consumes in a day…

Breakfast

I like to fast through the morning until I feel hungry and this usually ends up being around 10-11am. At this time, I could feel like anything ranging from a typical breakfast or brunch meal to going straight into lunch.

This is also often dependent on whether I’m in clinic, where I’ll often pack a lunchbox to have between patients or at home with the kids where I will make lunch for all of us at the same time.

Some of my favourites are chopped raw vegetables and wholegrain crackers with boiled eggs or avocado or ricotta and all-fruit jam, porridge topped with a variety of fruit, a natural nut spread and yoghurt or wholegrain toast with avocado and scrambled or fried eggs.

Lunch

My second meal of the day is often around 2pm and is usually a bit lighter, just enough to get me through to an early dinner.

Usually, I reach for high protein yoghurt with low sugar muesli or berries and mixed nuts or seeded crackers and low-fat cheese.

Dinner

I always eat an early dinner with the kids because I’m absolutely hungry by 5pm, so rather than snacking my way through to 7pm, I prefer to eat early.

It’s really nice to be able to sit and eat with the kids too.

Dinner varies a lot but mostly it’s simple and quick and something the whole family will eat like home-made schnitzel pan-fried in olive oil with a healthy coleslaw, veggie-packed beef bolognaise with pulse or high-fibre pasta or extra lean beef sausages with cooked onions and a big garden salad.

Snacks

I can be a bit of a snacker so I try to keep healthy options around. I have two coffees and a cup of tea every day and always a decent handful of mixed nuts. I pick on some berries or a carrot if I need it.

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Nicole Dynan

With a special interest in gut health, Nicole manages a large telehealth practice based out of Sydney and as a mum of two teens, knows the importance of balancing good health with family-friendly foods. This is what her day on a plate looks like…

Breakfast

Breakfast is my favourite meal of the day and one where I love to experiment and get new flavours and diversity in. I don’t eat it at a set time, but rather when I feel I have developed a good level of hunger.

It’s always some combination of the below as I love to start the day with a good hit of fibre:

Wholegrain base – oats, barley, quinoa, buckwheat or millet. I usually add a sprinkle of psyllium husk for added fibre.

Then toppers – fruit (banana, berries, passionfruit, sliced stone fruit, anything seasonal) some protein like milk, kefir (I love The Culture Co. Probiotic Kefir), or Greek yoghurt and some good fats from nuts and seeds for fullness. I am especially loving hemp seeds at the moment.

Morning Tea

I am definitely a coffee lover — so a long black with a dash of milk and a handful of roasted mixed nuts if I’m hungry.

Lunch

Highly variable but always lots of plants. It could be leftover curry, pasta or Mexican beans. I usually add extra veggies or salad or a poke bowl style salad and tuna, salmon, falafel, tofu, beans and brown rice or mixed grains, or a sandwich or wrap with an abundance of salad or leftover roasted veggies and marinated feta and a protein — often falafel or egg.

Afternoon Tea

Always Greek yoghurt as I find it so satisfying at this time of day and some fruit.

Dinner

Highly variable but always lots of plants. Bakes, curries, Mexican and stir-fries feature a lot, as I can cook them ahead of time. I also love a simple meat and three-veg style meal like salmon and steamed greens and potato or sweet potato mash or home-made wedges.

After dinner

A medjool date if I need something sweet or a couple of squares of good quality dark chocolate.

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Jessica Spendlove

Jess combines her love of sport with her work as a performance dietitian to some of Australia’s largest sporting organisations and corporations and as you can see her diet reflects her busy lifestyle. With her philosophy it is equally important food is delicious, nutritious and easy to prepare and access. This is her average day…

Breakfast

Eggs or oats are my go-to and I love both overnight oats or a slice of sourdough with scrambled eggs, spinach and tomato — I get my caffeine hit from filtered coffee.

Lunch

Usually taken from home or the night before leftovers, a couple of my favourites are tofu, brown rice and salad or a salmon poke bowl with soba noodles.

Afternoon snack

Come late afternoon I am usually hungry again and I like Greek yoghurt, berries and peanut butter or rice cakes with cheese, avocado and tomato.

Dinner

Something simple like baked salmon with vegetables and brown rice or beef and bean burrito bowl.

Stefanie Valakas

With a special interest in women’s health and fertility, Stefanie runs a growing online clinic specialising in reproductive health. Read on for what she eats in a typical day…

Breakfast

High protein pancakes made with eggs, full-cream milk, lupin flour topped with frozen berries and a little maple syrup with a homemade coffee.

I really enjoy using lupin flour and lupin containing products — it’s a legume like lentils and chickpeas, high in both protein and dietary fibre — to keep me fuelled throughout a busy morning, but is naturally slightly lower in carbohydrates, which leaves room for a little drizzle of maple syrup.

Snack

Milky coffee and fresh seasonal fruit, at the moment, peaches, grapes, figs or raspberries.

Lunch

Leftover roast chicken wrap (wholegrain) with cheese, red onion, baby spinach, tomato, with a side of cucumber and carrot sticks with hummus.

Lunch often has to be pretty quickly thrown together, when I’m not prepared and haven’t put my lunch together the night before, I have some leftover roast chicken for protein, colourful veggies inside and outside the wrap for additional fibre and antioxidants and some cheese for calcium helps top up my energy levels for a busy afternoon.

Snack

Greek yoghurt with chia seeds, honey and walnuts — a key component of the Mediterranean style diet are nuts and fermented dairy products like Greek yoghurt — to keep me going until dinner time.

Dinner

Maple, ginger, soy and sesame grilled salmon fillet with tray baked vegetables — including potatoes, broccoli, red onion and red capsicum. I really prioritise omega-3 fatty acid rich meals at least twice per week in the form of salmon or ocean trout.

Dessert

Scoop of ice-cream or a square of chocolate. I also enjoy making some homemade goodies now and then, most recently it has been my rendition of a Bounty chocolate bar.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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