Gippsland Dairy – Dairy Craftsmen

It is a well known fact that dairy foods such as milk, yogurt and cheese are high in calcium. Calcium is important for building and maintaining strong bones, however calcium is just one benefit of consuming dairy foods.

Eating 3 serves of dairy every day as part of a healthy, balanced diet will provide most people with their average daily requirement for calcium. Dairy foods provide a unique package of over 10 essential. These nutrients are important for healthy blood, nervous and immune systems, eyesight, muscle and nerve function, healthy skin, energy levels and growth and repair in all parts of your body.

Protein is one of the important nutrients contained in milk, yogurt and cheese, making them filling, satisfying snack choices that can help you feel fuller for longer. There are a huge range of dairy products available – something to suit every lifestyle and taste preference. The following table shows the nutritional analysis of a range of selected dairy products.

Milk
Type per 100ml	Energy (kj)	Calcium (mg)	Protein (g)	Carbohydrate (g)	Fat (g)
Regular	271	114	3.3	4.7	3.8
Reduced Fat	204	137	3.9	5.3	1.4
Low Fat	187	160	4.6	6.5	0.2
Skim/No Fat	144	123	3.6	5.0	0.1

Yogurt
Type per 100ml	Energy (kj)	Calcium (mg)	Protein (g)	Carbohydrate (g)	Fat (g)
Natural
Regular	281	171	4.7	4.7	3.4
Reduced-fat	266	160	5.0	7.5	1.7
Low-fat	200	209	5.9	5.8	0.2
Fruit Strawberry**
Regular	381	171	4.9	12.4	2.8
Reduced-fat	348	160	4.9	14.5	0.9
Low-fat	299	179	5.2	12.8	0.2

Cheese
Type per 100g	Energy (kj)	Calcium (mg)	Protein (g)	Carbohydrate (g)	Fat (g)
Cheddar	1681	779	25.3	0.08	33.8
Reduced-fat cheddar	1380	610	27.9	0.05	23.8
Reduced-fat edam	1290	1030	33.0	0.08	19.8

One serve of dairy is equivalent to: 1 glass of milk (250ml), 1 tub of yogurt (200g) or 2 slices of cheese (40g).

Dairy supplies more than 10 essential nutrients including: calcium, protein, carbohydrate, vitamin A, vitamin B12, riboflavin, magnesium, potassium, phosphorus and zinc.

For more information please go to www.dairy.com.au

Source: Proximal Consumption of Australian Dairy Foods. Australian Dairy Corporation of Australia 1999 (revised). Average consumption of each category for analysis. These figures are indicative of general dairy categories – check individual packs as nutritional composition may vary across products/brands. ** Strawberry yogurts are used as a basis for a wide range of fruit yogurts.

IMPORTANT NOTICE
The information contained in this section is general information concerning the nutritional values of certain foods. It does not in any way constitute individual health, nutritional or dietary advice. Any person with a medical condition should consult his or her medical practitioner for specialized advice.