Ignoring milk? Here`s why docs say 30-year-olds need to include dairy

Growing up, every one of us has been told to drink milk. While some love it, others hate it, but the importance of the food cannot be highlighted now more than ever before because of its many benefits. While its consumption is stressed upon among children and women, Mumbai doctors say, those in their 30s and the age group above that apart from working professionals need to consume milk or at least dairy in their daily life.

Every year, World Milk Day is observed on June 1 around the globe to not only celebrate it but also raise awareness and recognise its role as a global food. Designated by the Food and Agriculture Organization in 2001, theme for 2025 is “Let`s Celebrate the Power of Dairy” to not only highlight the nutritional value of milk but also how it supports livelihoods and drives economies.

Suvarna Sawant, Chief Dietician & HoD, Clinical Nutrition and Dietetics, Nanavati Max Super Speciality Hospital, explains, “As individuals age, bone density naturally declines, and the sedentary lifestyle of many urban professionals further exacerbates risks related to calcium deficiency, vitamin D insufficiency, and metabolic disorders. Incorporating milk into the daily diet can help mitigate these risks by replenishing essential nutrients and supporting overall health.”

To highlight the importance of consuming milk and dairy, mid-day spoke to Sawant and Gulnaaz Shaikh, consultant dietician, KIMS Hospitals in Thane, to highlight the benefits of drinking milk among 30-year-olds. They not only highlight why they need it but also suggest how they can incorporate it in their daily meals to make it more interesting.

What are the health benefits of drinking milk?
Sawant: Milk is a rich source of essential nutrients, including high-quality proteins, calcium, vitamin D, vitamin B12, potassium, and phosphorus. These nutrients collectively support bone health, muscle function, nerve transmission, and overall metabolic balance. For many Indians, especially vegetarians, milk serves as a primary source of complete protein and bioavailable calcium.  Additionally, fermented milk products like curd and buttermilk contribute to gut health and immunity.

Do those people who are 30 years and above and the working population need to consume milk?
Shaikh: Yes, milk is also for people in their 30s or office goers. Because at this age, bone density begins to slowly decrease; calcium and vitamin D are important to keep bones strong. Milk is protein-rich and body-friendly. For those living busy and active lives, milk`s high-quality protein can help with muscle repair, and works to boost the body`s immunity. Moreover, milk may provide a comprehensive nutrition and satiety effect.

How are the needs of men and women different in this age group?
Sawant: Women in their 30s, particularly those planning for pregnancy or managing hormonal changes, require increased calcium and vitamin D to support bone health and reproductive functions. Men, on the other hand, benefit from the high-quality protein in milk, which aids in muscle maintenance and metabolic processes. While both genders benefit from milk consumption, the specific nutritional needs may vary, necessitating tailored dietary considerations. 

Shaikh: Women in their 30s (especially those who are pregnant, nursing or trying to become pregnant) need more calcium and vitamin D to increase and maintain their baby`s bone mass and their own bone health, and many of them get that nourishment from milk. Men in their 30s need the protein and potassium found in milk for heart health and the protein for muscle rebuilding and maintenance after exercise. Still, the nutrients in milk can contribute to all-around long-term health for both sexes.

How are the needs of people in their 30s different as compared to any other age group?
Sawant: While children consume milk primarily for growth and development, adults in their 30s need it for maintenance and repair. For seniors, the focus shifts to preventing bone loss and managing age-related health issues.  Thus, while the importance of milk spans all age groups, the specific nutritional objectives differ. 

Shaikh: Those in their 30s are attracted to more active, more stressed lifestyles that can also lead to nutrient depletion. While adults don’t grow in the same way that children and teenagers do, they still need a healthy diet to maintain strong bones and prevent slow bone loss. Developing more bone reserves is essential to reducing the risk of osteoporosis later because those in their 30s absorb calcium more efficiently than other people do.

What is the minimum requirement of milk daily, weekly or monthly?
Sawant: The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) recommend a daily intake of 300 ml of milk or equivalent dairy products for adults. However, studies indicate that the average daily intake among Indian adults is approximately 220 ml, falling short of the recommended levels.  

Shaikh: Adults in their 30′s should drink or eat around 200-300 ml of milk or the equivalent in other dairy products daily. This is equivalent to approximately one or two servings of dairy consumption per day. That is around 1.4 to 2 litres per week. But these needs may depend on dietary preferences, health conditions, and lifestyle choices.

Suggest tips for dishes and drinks to help people in their 30s consume milk
Sawant: For those who may not enjoy drinking milk, various alternatives can ensure adequate dairy intake: 
1. Curd (Dahi): Rich in probiotics, it aids digestion and can be consumed as is or in dishes like raita. 
2. Buttermilk (Chaas): A refreshing drink that supports digestion, especially beneficial in hot climates. 
3. Paneer: A versatile ingredient used in various Indian dishes, providing a good source of protein and calcium. 
4. Kheer and halwa: Traditional desserts that incorporate milk, offering both taste and nutrition. 
5. Smoothies: Blending milk with fruits and nuts can create nutrient-dense beverages suitable for breakfast or snacks. 

Shaikh: Beyond these, you can follow this a guide: 
1. Oats or porridge: Prepare your oatmeal for breakfast with milk instead of water.
2. Tea or coffee lattes: For a calcium supplement, use water to replace the milk in your morning tea or coffee.
3. Soups: Mix milk or yogurt into rich soups, such as pumpkin or tomato.
4. Desserts: Enjoy lightened-up versions of milk-based custard or kheer.
5. Savoury dishes: Use dips and raitas made with yogurt or add paneer to curries.

While many people may not enjoy drinking milk for various reasons, can they consume it in different forms during the day?
Sawant: Practical tips for integrating milk into the diet:
Morning: Start the day with a banana-almond milkshake or add milk to your oats. 
Lunch: Include a serving of curd or buttermilk to aid digestion. 
Evening snack: Opt for paneer-based dishes like paneer tikka or paneer bhurji. 
Dinner: Conclude with a warm glass of turmeric milk (golden milk) to promote relaxation and sleep.

Shaikh: Absolutely! There are a lot of things that someone who is lactose intolerant or does not like milk can choose from. The most recommended ones are cheese, paneer (cottage cheese), kefir, yogurt, buttermilk. Furthermore, non-dairy milk consumers can go for calcium-enriched plant-based milks, e.g. almond or soy milk, but they must do it wisely to secure the essential nutrients.

This article first appeared on Mid Day