Dairy Items
Dairy items are crucial sources of calcium, protein, vitamins, and healthy fats that contribute to bone health, muscle function, and overall well-being. The subcategory includes products like milk, yogurt, cheese, butter, curd, buttermilk, and paneer.
Nutritional Values
| Dairy Item | Calories | Protein | Fat | Calcium | Vitamin D | Other Nutrients |
| Milk (Whole) | 150 kcal | 8g | 8g | 300mg | 100 IU | Vitamin A, Potassium |
| Skim Milk | 90 kcal | 8g | 0g | 300mg | 100 IU | Vitamin B12, Magnesium |
| Yogurt | 100 kcal | 6g | 3g | 200mg | 80 IU | Probiotics, Phosphorus |
| Cheese (Cheddar) | 110 kcal | 7g | 9g | 200mg | 30 IU | Zinc, Phosphorus |
| Butter | 102 kcal | 0g | 12g | 3mg | 0 IU | Vitamin A, Butyrate |
| Curd | 60 kcal | 3.5g | 3.5g | 120mg | 50 IU | Probiotics, Vitamin B12 |
| Buttermilk | 40 kcal | 3g | 1g | 116mg | 45 IU | Low-fat, Probiotics |
| Paneer | 72 kcal | 10g | 5g | 208mg | 0 IU | Protein, Phosphorus, Selenium |
Suitable Time and Ways to Consume Dairy Products
- Milk: Ideal for morning or evening consumption. Can be consumed plain or in smoothies.
- Yogurt & Curd: Excellent midday or post-lunch addition. Can be consumed with fruits, added to meals, or taken plain for digestive benefits.
- Buttermilk: Best as a refreshing drink during the day, especially in the summer, to keep the body cool.
- Paneer: Can be added to meals for lunch or dinner, as a protein-rich option, ideal for vegetarians.
- Cheese & Butter: Use sparingly in meals or snacks, ideally during breakfast or lunch.
Eatables to Avoid with Dairy
- Citrus and Acidic Foods: Combining dairy with highly acidic foods like lemon or citrus fruits like orange or pineapple can sometimes cause digestion issues and stomach discomfort.
- Oily/Fried Foods: Combining dairy, especially paneer, cheese, or butter, with deep-fried foods can lead to excessive fat intake.
- Non-Veg foods: Non-Veg food should not be combined with Milk or Curd. It has been found to raise skin diseases in some cases.
Prescribed Quantity
- Milk/Curd/Yogurt: 1-2 servings a day (1 cup each), depending on individual needs for calcium and protein.
- Buttermilk: 1-2 glasses a day, especially during warm weather.
- Paneer: Approximately 100 grams per day, depending on protein requirements.
- Cheese & Butter: Limit to small amounts (1-2 slices of cheese or 1-2 teaspoons of butter), particularly for those monitoring fat intake.
When to Avoid Dairy
- Lactose Intolerance: Individuals who are lactose intolerant should avoid regular milk, curd, or paneer unless they are lactose-free. Options like almond or soy milk are suitable alternatives.
- High Cholesterol: High-fat dairy products (butter, full-fat milk, cheese) should be avoided by those with high cholesterol.
- Digestive Disorders: Dairy may aggravate certain digestive issues, so those with irritable bowel syndrome (IBS) or other gut sensitivities may need to avoid or limit dairy.
Further Tips/Advice
- Curd and Yogurt for Digestion: These are excellent for promoting gut health, especially when consumed daily, due to their probiotic content.
- Use Paneer as a Protein Source: Paneer is rich in protein, making it an excellent meat alternative for vegetarians. It can be grilled, stir-fried, or added to curries.
- Buttermilk for Hydration: Buttermilk is a fantastic drink for hydration and digestion, especially in hot climates. It is light on the stomach and provides cooling benefits.
- Choose Low-Fat Alternatives: Where possible, opt for skim or low-fat milk, yogurt, and paneer to reduce fat intake without compromising calcium or protein.
- Allergic persons to avoid: A person allergic to dairies or dairy products should avoid these items and by-products made from these items.
- Useful for growing children: Dairies and Dairy products are very useful in bone and muscle building and has been found to be absorbed easily in the body in all seasons. So these natural sources of calcium and protein should be preferred above the artificial sources. Many parents prefer these for their growing children.