Common dairy products include fresh milk such as cow's milk, goat's milk, and mare's milk, with cow's milk being the most widely consumed. Further processing yields various dairy items like powdered milk, yogurt, condensed milk, and cheese. However, dairy consumption among Chinese residents has historically been low. The average daily intake per standard person in both urban and rural areas is only 24.7 grams, less than one-tenth of the amount recommended by the Chinese Dietary Guidelines.This low dairy consumption has kept calcium intake among Chinese residents hovering around 400 milligrams—less than half the recommended amount. Over time, this deficiency threatens the bone health of the population.
Multiple factors contribute to persistently low dairy consumption in China, including production and supply constraints, traditional dietary patterns, and limited awareness of dairy's health benefits.Currently, China is a major dairy producer, with Yili ranking among the world's top eight dairy companies and holding the number one position in Asia. Therefore, production and supply are not the primary issues. The main challenge lies in insufficient public awareness about the health benefits of dairy consumption, and even the existence of misconceptions.Understanding Dairy Nutrition Dairy is a nutrient-rich, easily digestible natural food primarily providing high-quality protein, vitamin A, vitamin B2, and calcium. Milk protein is considered high-quality, averaging 3% content with over 90% digestibility, and its essential amino acid profile aligns with human nutritional needs. Fat content ranges from 3% to 4%, existing as microfat globules that facilitate digestion and absorption.Carbohydrates are primarily lactose, which regulates stomach acid, promotes gastrointestinal motility, and stimulates digestive fluid secretion. It also enhances absorption of minerals like calcium, iron, and zinc, while fostering the growth of intestinal lactobacilli and inhibiting putrefactive bacteria. Milk is rich in calcium, phosphorus, and potassium, all readily absorbed by the body, making it the optimal dietary source of calcium.
Considering the nutritional value of dairy and its health benefits, the Chinese Dietary Guidelines (2016) recommend consuming 300 grams of milk or equivalent dairy products daily.
Recommended Daily Milk Intake by Age Group
Age Group (Years) Milk and Dairy Products (g/day) Servings/Day
Infants 2-3 500 2.5
4-6 350-500 2-2.5
11-13 300 1.5
14-17 300 1.5
Adults 18-49 300 1.5
50+ 300 1.5
What are the health benefits of regular dairy consumption?
1.Consumption of whole milk and its products is not associated with breast cancer risk, but increasing intake of low-fat milk and its products may reduce breast cancer risk.
2. Increased intake of milk and its products promotes bone density in adults.
3. Yogurt consumption may improve lactose intolerance and alleviate constipation. Daily yogurt intake increases bowel movements and relieves constipation-related symptoms.
4. Yogurt consumption reduces the risk of type 2 diabetes; daily intake of 200g yogurt lowers this risk by 22%.
5. Yogurt consumption improves gastrointestinal health.
4. Yogurt consumption reduces the risk of type 2 diabetes. Daily intake of 200 grams of yogurt lowers the risk of type 2 diabetes by 22%.
5. Yogurt consumption improves the eradication rate of Helicobacter pylori.
Many conditions in animal studies differ drastically from human dietary patterns, and their conclusions cannot be directly extrapolated to humans.
This experiment used casein as the sole protein source for rats—a dietary structure virtually nonexistent in human daily life.
In animal studies, cancer was first induced by aflatoxins, then amplified by high-casein diets—not caused directly by casein. Thus, claiming "milk causes cancer" based on these studies is a flawed inference.
These studies were designed for Western populations with excessive milk intake, differing fundamentally from Chinese dietary realities.
Average annual milk consumption in Europe and America exceeds 300 kilograms per person, while China's residents consume less than 22 kilograms—a 15-fold difference.
How can one achieve daily intake of 300 grams of dairy?
1. Consuming one glass of milk or two containers of yogurt daily, or preparing powdered milk, makes reaching 300 grams relatively easy.The protein content in 100 grams of milk or yogurt is equivalent to that in 10 grams of cheese or 15 grams of powdered milk. 2. One 250ml glass of milk or one 100ml cup of yogurt at breakfast 3. One 100ml cup of yogurt in the morning or afternoon 4. One cup of yogurt at lunch How should lactose-intolerant individuals choose dairy products?
1. Choose low-lactose milk and dairy products, such as yogurt, cheese, or low-lactose milk;
2. Drink milk in small amounts multiple times daily, about 1/3 cup per serving, spread over 2-3 times a day;
3. Avoid drinking milk on an empty stomach, as milk passes through the gastrointestinal tract more quickly when stomach is empty. Lactose may not be fully absorbed by the small intestine and enter the large intestine too rapidly, worsening lactose intolerance symptoms;
4. Pair milk with grains to reduce symptoms like intestinal rumbling, belching, and indigestion.
5. Individuals allergic to milk protein should avoid consuming milk.
6. Overweight or obese individuals should choose skim or low-fat milk.
Precautions for Dairy Consumption
1. Avoid drinking freshly milked cow's milk or goat's milk;
2. Consume only milk that has undergone pasteurization or ultra-high temperature (UHT) sterilization;
3. The simplest method for milk sterilization is boiling;
4. Commercially available milk requires no heating and can be consumed directly. If heated, avoid prolonged high-temperature cooking to minimize nutrient loss.
5. Dairy products should be refrigerated and consumed before the expiration date. UHT milk can be stored at room temperature but should be consumed promptly after opening. Any remaining portion must be refrigerated.
Which is more nutritious: soy milk or cow's milk?
1. Soy milk and cow's milk are not in the same food category;
2. Soy milk contains protein levels comparable to cow's milk and is more easily digested and absorbed;
3. Soy milk has lower saturated fat and carbohydrate content than cow's milk and contains no cholesterol, making it suitable for the elderly and cardiovascular patients;
4. Soy milk contains significantly less calcium than milk, and its levels of zinc, selenium, vitamin A, and vitamin B2 are also lower.
5. Both soy milk and cow's milk offer distinct nutritional benefits. It's best to consume both daily, or alternate between soy milk one day and cow's milk the next.