What is Osteoporosis?

Osteoporosis is a disease that reduces the strength of your bones, causing them to become brittle, less dense and more prone to fractures. A good calcium intake and regular weight-bearing exercise throughout life can reduce your chances of developing osteoporosis.

How can I get my daily intake of calcium if I don't take milk?

Other dairy products such as cheese and yogurt are rich in calcium and can provide you with enough calcium if you don't like the taste of milk. Milk or calcium-enriched soya can be added to recipes.

If I am trying to lose weight, shouldn't I avoid dairy foods because they are fattening?

Losing weight requires an increase in physical activity and at the same time a reduction in your intake of high fat foods. Usually, the main sources of fat in the diet are snack foods and treats such as cakes, biscuits, crisps and takeaways rather than dairy foods.

Go for low fat milk, low fat cheese and low fat yogurts and fill up on foods that are low in fat e.g. cereals, cereal products, bread, potatoes, fruit and vegetables.

Does Vitamin C help with Calcium absorption?

No, Vitamin C helps with iron absorption. Lactose, the natural sugar in milk helps with calcium absorption

Do I need calcium supplements if I drink milk?

Three servings of calcium-rich foods are recommended for adults on a daily basis (Pregnant and breastfeeding women and teenagers are recommended to take five servings a day).

One serving is equivalent to a glass of milk, an ounce of cheese or a small carton of yoghurt. If you are unable to consume three servings a day, supplements may be required. Unnecessary supplements cannot be stored in the body and are therefore wasted. To avoid this, it is a good idea to seek the advice of your GP or dietitian about your need for supplements.

I have high cholesterol, should I avoid dairy products?

No. High cholesterol can be due to many factors including family history. Treatment can include weight loss (if overweight), a reduction in saturated (animal) fat intake (trim fat off meat, cut down on pastries, biscuits and cakes, use low fat dairy products) and an increase in foods high in fibre. Daily exercise is encouraged and some people may require medication.

I have lactose intolerance, how can I get my calcium intake?
People who are lactose intolerant may have difficulty digesting dairy products, meaning they find it difficult to meet their calcium needs.

Dairy products such as hard cheese and yoghurt are easily tolerated by lactose intolerant people as most of the lactose has already been fermented. Milk can be treated by lactose drops (commonly known as 'colic drops'), which are available at your local chemist .

If I am a vegetarian (vegan) where can I get my calcium from?

If you avoid milk and milk products, then you can obtain your calcium intake from fortified soya milk and other products made from it.. If you or someone in your family is finding it hard to meet their calcium needs, increase your calcium intake by fortifying food with skimmed milk powder. A tablespoon of skimmed milk powder contains 52mg of calcium and can be added to foods such as puddings, casseroles, yoghurts, soups and bread mixes. For example, add:

• 3 tablespoons for every 200ml of milk in puddings, cocoa or custard.
• 2 tablespoons sifted into each 100g of flour in cakes or breads.

Foods such as broccoli and sesame seeds also contain calcium, but they are not as easily absorbed by the body.