As we aim to stay healthy, we often hear that dairy and soy products are packed with high-quality proteins. But how much should we be consuming daily?
According to the "Chinese Dietary Guidelines (2022)," the recommendation is to consume 300 grams of dairy and dairy products per day and 25-35 grams of soy and nuts. But how do we ensure we meet this target?
Milk and Dairy Products
Let's first look at milk and dairy products. These days, there are so many types of milk available in the market, such as cow's milk, goat's milk, camel's milk, and even horse milk. Cow's milk remains the most popular, but all these options are great sources of high-quality protein and calcium.
Interestingly, the nutritional content of milk can vary based on factors such as the breed of the animal, the region it's from, the climate, the season, and its diet. Milk sold in the market is typically standardized to ensure the nutritional content remains consistent. While there are slight differences in the nutrient levels of each type of milk, they're generally negligible.
After processing, milk can be made into various products like liquid milk, yogurt, milk powder, cheese, and condensed milk. Among these, yogurt, cheese, and milk powder tend to have different protein levels compared to regular milk. Regardless of whether it's yogurt or liquid milk, both are excellent sources of high-quality protein.
How to Get Enough Dairy Each Day
It's not hard to get enough dairy and dairy products each day. Here are some easy suggestions for us:
• Adults: We could start our day with 200-250 milliliters of milk for breakfast, and then enjoy a 100-125 milliliter serving of yogurt after lunch.
• Children: Kids can have 2-3 slices of cheese during breakfast or enjoy a bottle of milk or yogurt during break time.
• School Cafeterias: Schools can provide milk-based products like yogurt and liquid milk during lunch, encouraging students and teachers to opt for these nutritious foods.
• Remote Areas: In places with limited access to fresh dairy, milk powder is a great alternative.
• Lactose Intolerant Individuals: If we're lactose intolerant, we can choose yogurt or low-lactose milk, which is available in most markets.
• Overweight or Obese People: Opting for low-fat or fat-free milk or yogurt is ideal for us.
• For those with High Blood Pressure or Diabetes: We should choose low-fat or fat-free milk options to manage our conditions better.
To keep things interesting, we can vary our dairy intake. For instance, one day we can enjoy fresh milk, and the next, we can switch to yogurt or milk powder. This ensures we don't get bored of consuming dairy while still getting enough each day.
Soy and Soy Products
Next up, let's dive into soy and its products, which are equally rich in protein. Soy includes varieties like yellow soybeans, green soybeans, and black soybeans. Soybeans are loaded with protein, unsaturated fats, calcium, iron, and vitamins B1, B2, and E.
The protein content in soybeans ranges from 22% to 37%, and the amino acid composition closely resembles that of animal proteins. It's also a great source of lysine, an essential amino acid that is often lacking in grains. This makes soy a perfect complement to cereal-based proteins.
Soybeans are also rich in carbohydrates, with around 30-37% of their content being dietary fiber. A significant portion of this fiber, known as "soy oligosaccharides," is not digestible by humans but can be utilized by the beneficial bacteria in our intestines. This promotes gut health, boosts immunity, lowers blood lipids, and helps manage blood pressure.
How to Include Soy in Your Diet
To meet the recommended intake of soy, we can mix things up by incorporating different soy-based foods throughout the week. For example, tofu and soy milk can be part of our breakfast, while dishes like tofu, soy skin, and soy sprouts can be included in lunch or dinner.
Who Should Be Cautious with Soy Products?
While soy products are nutritious, they might not be suitable for everyone. Those with certain health conditions should be careful:
• Severe Digestive Ulcers: People with digestive ulcers should avoid non-fermented soy products, as the oligosaccharides in soy can cause bloating, gas, and discomfort in the stomach.
• Kidney Disease: For those with kidney issues, it's important to limit high-quality protein intake. They can still enjoy soy in moderation, but it should be selected carefully.
• Gout: Whole soybeans should be limited for people with gout, but processed soy products like tofu are usually safe.
Conclusion: Balance and Variety Are Key!
When it comes to maintaining a healthy, balanced diet, the key is variety and moderation. Whether it's dairy or soy, we can easily ensure we get enough of these protein-rich foods by making simple adjustments to our meals. And remember, there's no need to consume large amounts in one sitting—spreading our intake throughout the day is just as effective.
By mixing up our sources of protein, we can enjoy all the health benefits these foods offer without getting bored. What are some of your favorite ways to include dairy and soy in your meals, Lykkers?
