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Dairy Products and Overall Health

Milk and other dairy items have been an integral part of our diet around the globe since ages and no one can imagine a diet without it. Beside its great taste, we can enjoy endless varieties of milk products like yoghurt, creams and desserts. It is believed that milk is the only food that we can survive wholly upon as it has all the essential nutrients that the body needs to function well. 

The Reasons of eating Dairy

Milk is rich in protein, carbohydrates, calcium, A, D and B2 vitamins, sodium, magnesium, potassium and calcium – an ideal all-rounder food. Our body digests dairy the same way it digests other foods unless someone is intolerant towards lactose, its main sugar. It has also been scientifically proven that eating cheese and other fermented dairy products may help reduce risks of diabetes. Foods in the Dairy Group provide nutrients that are critically important for health and maintenance of your body.

The benefits of essential nutrients in dairy

  1. Calcium               : builds and maintains strong bones and teeth.
  2. Vitamin D             : helps in the absorption of calcium.
  3. Vitamin B             : promotes converting food into energy.
  4. Vitamin A             : promotes healthy skin and good vision.
  5. Phosphorous       : bone strengthening.
  6. Potassium           : maintains normal blood pressure and body fluid balance.
  7. Riboflavin            : supports metabolism, red blood cell productions and body growth.
  8. Niacin                  : promotes proper blood circulation.


Learn about the many health benefits of dairy
Though we know that some people are allergic to dairy products, dairy in its own has numerous health benefits. Know here how dairy has many health benefits:
Dairy and our Skeleton Structure: diets rich in milk and dairy products has been evident in building strong bones mass. This way we have lesser risks of osteoporosis. A very important food group to have during growing phases – childhood and adolescent. Dairy is one of the main source of calcium to the body that is the key element in the development of our skeleton structure.

Dairy and Weight Loss: researches shows the positive effects of weight control and effects of calcium on body fat. A diet rich in calcium helps in the fat brining mechanism. Diet rich in calcium has shown 22% reduction in weight more than anything else.

Dairy and Blood Pressure: potassium, calcium and magnesium found in dairy and dairy products helps in maintaining a healthy blood pressure. Potassium plays an important role in blood pressure regulation and stroke prevention. 


The link between dairy and weight loss
There is scientifically no link between dairy and dairy products and weight gain. Perhaps, people who are looking to lose weight has found that having three to four servings of dairy daily can actually help accelerate fat and weight loss and in particular around the stomach. 

It all happens because calcium helps in reducing the amount of dietary fat absorption and also dairy has the capabilities to reduce the feelings of hunger. 


Some Ideal Consumption Techniques of Dairy 
Here are some easy ideas to get your favorite dairy products work for you to make you stronger and healthier:

Dairy and Breakfast: a golden opportunity to start the day with protein and dairy. Add yoghurt to your muesli – will enable slow release of energy and fiber (in muesli) and the calcium and protein (in yoghurt). Get the sip of your cappuccino or latte – slow caffeine (from the coffee) and vitamins, minerals and protein (from the milk), and if your running short of time, pick up your glass of favorite smoothie. 

Dairy and Lunch: salads with lean meats and yoghurt makes a great lunch as getting the much needed protein and the dose of calcium is all the most needed to keep you agile and energetic through the later part of the afternoon.

Dairy and rest of the day: a balanced meal with a good source of protein and some carbs will do all the trick.  Follow the below and you have all you need:

  • Baked beans and cheese on toast.
  • Fruit salad with yogurt.
  • Bread roll with cheese or meat filling with a piece of fruit.
  • Some cereals with milk.

The important to make fat-free or low-fat choices from the Dairy Group: choosing foods from the group that are high in saturated fats and cholesterol can have serious health implications. Saturated fats raise "bad" cholesterol levels in the blood and increases the risk for coronary heart disease. Also, high intake of fats makes it difficult to avoid consuming more calories than needed by the body.


Dairy with its disadvantages
Milk and dairy products  despite being a dietary staple for a very long time, also has its controversial side: On one hand, milk and dairy are good sources of calcium, so we consume them; on the other, drinking milk is unnatural and that humans are the only mammals to drink milk from other mammals, plus it has hormones. 

Raises Breast Cancer Risk: higher consumption of cheese, meat, and alcohol have elevated risks of breast cancer as compared to vegetable consumption that has shown signs of protection.

Increases Risk of Ovarian Cancer: women with low levels of transferees (enzyme involved in the metabolism of dairy foods) who eat dairy foods, especially yogurt and cottage cheese, could increase their risk of ovarian cancer by as much as three times.

Harmful to Hearing and Fetal Development: the vocal nourishment that the mother provides to her baby is just as important as her milk. A natural diet high in whole grains, fresh vegetables, and less of dairy food, especially yogurt, is required for optimal hearing and development.


  • Induce Colon Cancer.
  • Dairy Linked to Lymphoid Cancers.
  • Increases Lung Cancer Risk.

Dairy Products and Overall Health

Dairy Products and Overall Health

Welcome to The World of Weight Loss Diets

Dietician Sheela Sehrawat is not dependent on any introduction as she is well known face in the field of food and nutrition. She started her long journey far back in 2006 by working as a private practitioner in this field. Due to her esteemed dedication and hard work, her private practice has evolved into a chain of 35 weight loss ‘Diet Clinics’ all over northern India and the network is expanding till date. She has worked with many fitness organizations and institution. She is a motivational speaker and always take an active part in various health related seminars, workshops, social activities, camps etc. Her antecedents are from Haryana and she is presently dwelling in Gurgaon with her husband and scions.

Her versatile attitude led her associate with army hospital even before she started professional practice. She started practicing as an intern dietician when she was a student of Master’s and counseled many top notch clients. She conducted many research works in the field of nutrition science and explored many breakthroughs in this field.

With extensive research and study she has prepared number of customized diet plans for weight loss and healthy living. In past 13 years, thousands of clients have benefited of these plans and lost tons of kilos. Our team of dieticians is well qualified and trained under her guidance. Our team is working hard to help our clients achieve their ideal body weight and they maintain it forever, too. Both our back office and front office is leaving no stone unturned to provide our clients best in class service.

Sheela’s cherished dream is to make this world free from the world of obesity and its allied diseases. She has been successfully working on her motto “LET YOUR DIET WORK FOR YOU” for many past years.

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