Milk and Milk Products GroupMilk and its substitute products are yogurt, cheese and milk powder that are made of milk. These foods are rich sources of many nutrients such as protein, calcium, phosphorus, vitamin B2 (riboflavin) and B12.
All age groups specially women, children, adolescents and elderly should consume these products daily.
Calcium plays an important role in functioning of cell and healthy development of bones and teeth.
Amount proposed for consuming changes according to age, gender and physiological condition (growing and developing period, pregnancy, lactation, elderly).
Vegetables with dark green leaves, whole grain products, legumes, grape molasses as well as milk and milk products, provide specific amount of calcium. However, calcium provided from these foods are less used in the body than milk.
Milk and milk products are also rich sources of fat. They contain saturated fat and cholesterol and vitamin A. Those, who are recommended to have cholesterol lowering diet, should prefer milk, yogurt and cheese with low fat.
Salt content of cheese is high. In order to decrease the salt of diet, one should consume low salt containing cheese.
1. It is necessary that adults should consume 2 servings, whereas children, adolescents, pregnant and lactating women should consume 3 servings of milk and milk products. A middle size glass (200 cc) milk or yogurt with two matchboxes size cheese is considered as one serving.
2. Cheese and similar foods made from raw milk and unpasteurised milk cause Brucellosis disease. So do not consume milk, whose source is unknown. Prefer pasteurised or UHT (ultra-high temperature) milks. Do not buy street milk that is sold on streets by unknown people.
3. Less boiling time of the milk does not kill all microbes. Boiling the milk too much causes vitamin losses. It may be useful to boil milk at least for 5 minutes after boiling point.
4. Straining of yogurt water or water that arises during keeping cause vitamin B2 (riboflavin) loss. Riboflavin is a vitamin that has important functions in the body. So yogurts’ green water should not be discharded, should be discharged. It must be used in cooking soups, pie, biscuits and in fermentation of bread.
5. During the preparation of milk desserts, sugar must be added just before cooking is completed. If sugar is added during the cooking, protein loss will arise.
6. “Tarhana” is our traditional food that is made of yogurt, flour or grain. It has an important role in our diet. Drying should be done in a place with air movement and in shadow areas by covering a cloth on it. Otherwise important vitamin losses are arisen.
7. Plastic milk or yogurt pots should not be used with the aim of preserving food.
8. Eating yogurt and drinking salty ayran for treatment of diarrhoea save life.
Dietary Guidelines for Turkey, 2004