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Food Group: Dairy Products

1. Dairy Products
2. Daily Requirements
3. Health Benefits
4. Nutrition

Dairy Products

In India, Water-buffalo, cow and goat's milk are used for dairy and dairy products. Large commercial dairies rarely identify the dairy animal. Cream, Butter and Ghee are not considered as a part of this food group, instead they are considered as a part of Fats & oils.
Beverages: Milk, Chach (Cultured Dahi with butterfat skimmed off), Lassi (Churned Dahi keeping the butterfat), American Buttermilk
Snacks: Yogurt (Dahi), Paneer, Raita
Desserts: Ice Cream, Kalakand, Khoya, Kulfi, Peda, Rasgulla, Rasmalai, Sandesh, Shrikhand.
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Daily Requirements

Ages 2 & 3: 2 Cups
Ages 4 & over: 3 Cups

One cup equivalence:

Milk, Buttermilk, Yogurt: 1 Cup (8 Fluid Ounces)
Paneer: ¼ cup
Ricotta Cheese: ½ Cup
Cottage cheese: 2 Cups
Ice Cream: 1½ cup

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Health Benefits

Dairy products provide vital nutrition throughout the life cycle.
1. Reduce the risk of osteoporosis.
2. Development of bones and teeth during childhood and adolescence when the mass is being built.
3. The dairy products are a major source of Vitamin A, Vitamin D and Calcium. Vitamin A is important to build eyes, skin tone and hair. Vitamin D helps absorption of Calcium to build healthy bones, teeth, muscles and nervous system.
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Nutrition

The nutrients included are calcium, potassium, vitamin D and protein. These nutrients are vital for health and maintenance of body.

Calcium

Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium.

Potassium

Potassium helps maintain healthy blood pressure.

Vitamin D

Vitamin D helps body to efficiently absorb Calcium and Potassium.

Nutrition notes

1. Dairy products are high in saturated fats and bad cholesterol (LDL). This increases the chances for coronary heart disease. Chose fat free or low fat dairy products. If you are currently drinking whole milk, switch gradually. Try 2% reduced fat, then 1% low fat and finally fat free skim milk.
2. Homemade Chach is the best beverage in Indian Cuisine, as its fat content is similar to skimmed milk, lactose is pre-digested for easy digestion, and contains culture to to keep Gastro Intestinal system healthy.
3. For lower lactose, choose cultured milk products such as Dahi, Chach and Lassi.
4. The sugar used in making desserts such as Rasgulla, Rasmalai and Sandesh become source of empty calories with little nutritional value. Reduce the amount of sugars in the syrups. An interesting concept, is to remove the Rasgulla from syrup and immersing them in fresh un-sweetened apple juice. This adds more vitamins, still keeping the sweetness from the absorbed sugar syrup.
5. Calcium fortified lactose-free beverages such as soy milk may not provide all the nutrients found in the milk.

Safety Notes

1. Avoid raw milk. Milk should either be boiled or pasteurized.
2. If milk has been left out at at temperatures between 40° and 140° F for more than two hours, discard it. The exception is when you are making Dahi.
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