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Guide for Menopause: Importance of Dairy Products in the Diet

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We can say that milk is the first food that we humans receive and because breast milk is the only food that a baby should receive from the first minutes of life and up to six months, however, milk is a food that must accompany us throughout life. After the first two years of life, breast milk can be replaced with the milk of other mammals for example with cow’s milk which is the most consumed worldwide.


The fat content in whole milk is not very high, however, this type of fat is mainly saturated and because of that, the body does not tolerate well. Therefore, the industry has focused on producing low-fat dairy, which is a good alternative for people who should restrict their consumption. Whole milk can be part of the diet of healthy people who do not like low-fat milk. Yogurt has the same ratio of milk fat, this means that whole yogurt has the same amount of fat as whole milk and the same goes for skim products, therefore there is no difference between eating yogurt or milk as to the contribution of fat.

Kumis is a low-fat dairy alternative while curd contains much more fat than whole milk. Cheeses contain a significant amount of fat, with cheddar and parmesan being the ones with the highest amount, followed by cream and Swiss cheese. The mozzarella has almost half the fat of the previous ones and finally, the peasant cheese is the only one that is distinguished by its low-fat content.


     Yes, milk and especially cheese are an excellent source of calcium, although it is possible to cover the daily needs of calcium by consuming two servings of cheese a day, drinking only milk is a bit more complicated.

It is advisable to include other sources of calcium in the diet such as eggs, some sins, beans, chickpeas, and broccoli. It is important to consume the necessary calcium since in addition to protecting bones and teeth it helps in muscle contraction, cardiac function, and blood clotting processes. Together with calcium, the content of vitamin D and phosphorus, which are also high in dairy products, help prevent osteoporosis, a disease that is characterized by loss of bone mass and increased chances of injury. So do not forget to include a dairy in your breakfasts, healthy people and especially children and adolescents can consume the whole dairy in moderate amounts, while older people should prefer low-fat dairy. If you do not tolerate milk well, try to consume between a glass of milk or a small portion of cheese a day and avoid other foods that contain milk.

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