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Easkey Britton
5 times National Surfing Champion

“Having a balanced diet and an active lifestyle nourishes my body and spirit.”

Easkey believes that eating healthy and getting a good balance of nutrients ensures she has the right fuel for making the most of her passion – surfing the waves. As part of her diet, Easkey includes milk as it provides a natural package of many important nutrients such as calcium, protein, phosphorus, potassium, iodine, vitamin B2 and vitamin B12.
 

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A Force of Nature

When we think of milk, the nutrient that most often springs to mind is calcium. Yes, milk is an important source of dietary calcium, but milk is also a natural source of many other nutrients that are vital for maintaining good health, whatever your age. Like protein, iodine, phosphorus, potassium, vitamin B2 and vitamin B12. This makes milk a force of nature.

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Part of a healthy lifestyle

Life can be pretty hectic - working, learning, socialising, exercising, getting things organised. With its unique combination of nutrients, milk is a valuable daily ally to have!

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Milk, nutrition and health

Balance and variety are key to a healthy diet. Indeed, in recent decades, the range of foods available has steadily increased. As a result, however, a new phenomenon has emerged: choice stress! Could going back to basics be part of the solution?

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A powerful international campaign

This new campaign builds on a previous campaign featuring the mythical world of the knights, who embody the hidden natural power within milk. Milk is a true force of nature because it contains a unique mix of nutrients that can help you manage the battles of the day!

For this year’s campaign, we worked together with Irish pro surfer, Easkey Britton.

The mythical knights from the initial campaign materialise in Easkey’s world while she enjoys a glass of milk with her mum.

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Milk recipes

Milk and milk products are enjoyable and versatile. Did you know that heat has little impact on the calcium content of food? This means that cooked meals containing milk retain the calcium and can help you meet your recommended daily intake from the ‘milk, yogurt and cheese’ food group.

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Frequently asked questions

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Easkey Britton
5 times National Surfing Champion

Easkey believes that having a healthy diet and getting a good balance of nutrients ensures she has the right fuel for making the most of her passion – surfing the waves. As part of her diet, Easkey includes milk as it provides a natural package of many important nutrients such as calcium, protein, phosphorus, potassium, iodine, vitamin B2 and vitamin B12.

“Having a balanced diet and an active lifestyle nourishes my body and spirit.”

Easkey Britton learned to surf when she was four years old by her mum and dad. Avid surfers themselves, Easkey’s parents were some of the first to bring the sport to Irish shores. From the moment Easkey was introduced to surfing, her mum could tell this would be a lifelong passion.

From an early age, Easkey’s mum has encouraged her to have a healthy diet and get a good balance of nutrients. Today, Easkey relies on a balanced diet to ensure she has the right fuel and nutrients for making the most of her surfing sessions. Milk, which provides a natural package of many nutrients such as calcium and protein, is a feature of Easkey’s diet and she finds it easy to include as part of a wide variety of meals and snacks. Porridge made with milk is a favourite - especially in the winter months - as it keeps her warm while surfing the waves.

As a learner, Easkey’s passion for the sea was insatiable; she spent every ounce of spare energy honing her craft. Most evenings after National School, Easkey’s mum would take her to the beach to practice, not leaving until darkness fell.

The late nights and early morning were worth it. Easkey’s devotion to surfing has carried her to international fame. Now a five times National Champion, a pioneering big wave surfer and an avid voice for women’s rights, Easkey has made her mum very proud.

For further information about Easkey, visit www.easkeybritton.com

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A Force of Nature

When we think of milk, the nutrient that most often springs to mind is calcium. Yes, milk is an important source of dietary calcium, but milk is also a natural source of many other nutrients that are vital for maintaining good health, whatever your age. Like protein, iodine, phosphorus, potassium, vitamin B2 and vitamin B12.

This makes milk a force of nature.

Milk - a unique package

Enjoyed as part of a balanced diet and healthy lifestyle, milk is delicious, versatile and a natural source of many essential nutrients.

As well as providing calcium, milk also provides a range of other important nutrients including protein, iodine, phosphorus, potassium, vitamins B2 and vitamin B12. These all play important roles for our health. Calcium, protein and phosphorus, for example, are needed for the normal growth and development of bones in children. Iodine and vitamin B2 contribute to normal skin health and energy metabolism. Potassium contributes to the maintenance of normal blood pressure, and vitamin B12 plays a role in the normal functioning of the immune system.

The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day. For those aged 9-18 years, five servings daily are recommended. Examples of one serving include 200mls of milk, 125ml (standard pot) of yogurt or 25g (matchbox size piece) of hard cheese e.g. cheddar cheese. Low-fat varieties are encouraged.

The natural goodness of milk

Milk is a natural source of goodness and it’s very easy to include and enjoy as part of a balanced diet and a healthy lifestyle.

It’s worth remembering that milk is extremely versatile. It’s perfect in smoothies, served with breakfast cereals, or for use in a variety of cooked and baked dishes.

Check out our recipe page for lots of tasty dishes in which you can include milk.

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Part of a Healthy Lifestyle

Life can be pretty hectic - working, learning, socialising, exercising, getting things organised. With its unique combination of nutrients, milk is a valuable daily ally to have – and one that can fit perfectly within a balanced diet and an active lifestyle. So, make sure you’ve got the natural force of milk on your side!

The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day. For those aged 9-18 years, five daily servings daily are recommended. Examples of one serving include 200mls of milk, 125ml (standard pot) of yogurt or 25g (matchbox size piece) of hard cheese e.g. cheddar cheese and can easily be included as part of a balanced diet and an active lifestyle.

There are many health benefits to being active. For example, regular exercise can give us more energy; reduce stress levels; help maintain a healthy body weight; and help improve heart, lung, muscle and bone strength.

The National Guidelines on Physical Activity recommend that adults take part in at least 30 minutes of moderate intensity activity a day on five days a week (or 150 minutes a week).

A healthy habit

Thirty minutes of moderate activity on five days per week is the minimum amount of activity recommended for good health, but you can build up beyond this over time.

If inactive, start off slowly and gradually increase the duration, frequency or intensity of your activity. The good news is that shorter bouts of activity of at least ten minutes can count towards the guidelines.

If you are planning to change your activity pattern, and you have any concerns, seek advice from your doctor.

Fit fitness into Your Day! Some tips include…

  • Walk or cycle to work if practical - or at least park a bit further away from the office door!
  • Swap some ‘screen-time’ (TV, computer, tablet, phone) with a brisk walk.
  • Put extra effort into daily chores such as vacuuming, gardening, washing windows.
  • Include the whole family on a walk, cycle or swim.
  • Take part in a group event with friends and family such as a charity run or walk.

For the full guidelines and guidelines for children and young people visit www.getirelandactive.ie

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Milk, nutrition and health

Balance and variety is key to a healthy diet. Indeed, in recent decades, the range of foods available has steadily increased. As a result, however, a new phenomenon has emerged: choice stress! Could going back to basics be part of the solution?

Recommended daily intake for each age group

Adopting a positive attitude to our diet and lifestyle is important. Healthy family practices can also set a good example – helping to ensure our own, and our family’s health and wellbeing.

The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day. For those aged 9-18 years, five servings daily are recommended. Examples of one serving include 200mls of milk, 125ml (standard pot) of yogurt or 25g (matchbox size piece) of hard cheese e.g. cheddar cheese. Low-fat varieties are encouraged.


A healthy diet for a healthy weight

Both healthy dietary habits and an active lifestyle are recommended for effective weight management. If you are ‘watching your weight’ or trying to lose weight, it is essential that your diet remains balanced and that your nutrient requirements are still met.


What about dairy?

The relationship between dairy foods and body weight is often misunderstood. The fact is that milk and milk products can easily be included in a weight loss or a weight maintenance diet and can make a meaningful nutritional contribution.

Milk contains less fat than you may think! Did you know that Irish whole milk typically contains just 3.5% fat, low-fat milk typically contains 1.5% fat and that skimmed milk has no more than 0.5% fat? There are also a wide range of lower-fat yogurt and cheese varieties on our supermarket shelves to choose from and these remain important sources of nutrients. These allow us to enjoy the taste, nutritional benefits and versatility of this food group as part of a balanced diet and healthy lifestyle even if we are ‘watching our weight’.

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Milk recipes

Milk and milk products are enjoyable and versatile. Did you know that heat has little impact on the calcium content of food? This means that cooked meals containing milk retain the calcium and can help you meet your recommended daily intake from the ‘milk, yogurt and cheese’ food group.

Of course you can drink milk on its own. Or you can add it to something else. Enjoy a smoothie made with milk and fresh fruit. Coffee with foamed milk makes a delicious frothy latte. Milk can also be incorporated into many cooked and baked dishes.

Multi-Seed Brown Bread

Makes 12 slices

Ingredients

  • 200g plain flour
  • 350g wholemeal flour
  • 50g bran
  • 25g wheat germ
  • 2 heaped tsp baking powder (bread soda)
  • Pinch of salt
  • 6 heaped tbsp mixed seeds (pumpkin, poppy, linseed, sunflower, etc)
  • 80g dried fruit
  • 1- 1 ½ pints low fat milk

Method

  1. Mix all dry ingredients together in a large bowl.
  2. Add enough milk to moisten sufficiently.
  3. Place in a 2lb baking tin and put into the oven at 180°C, 350°F, Gas mark 4 for approx. 1 hour.
  4. Tap the back to see if it sounds hollow when turned out.
  5. Leave on a wire rack to cool.

Exotic Pineapple, Orange & Honey Extravaganza


Serves 3

Ingredients

  • 150ml milk
  • Half a fresh pineapple peeled and diced
  • 250g low-fat natural yogurt
  • 50g honey
  • 50ml freshly squeezed orange juice
  • Zest of one orange

Method

Whizz all ingredients together and serve cold

Tuna Chowder


Serves 4

Ingredients

  • Dessertspoon rapeseed or olive oil
  • 1 onion, peeled and finely chopped
  • 2 sticks of celery, trimmed and finely sliced
  • 1 tablespoon plain flour
  • 600ml skimmed milk
  • 200g can tuna in water
  • 320g can sweet corn in water, drained
  • 2 teaspoon freshly chopped thyme
  • Salt and freshly ground black pepper
  • Pinch cayenne pepper
  • 2 tablespoons freshly chopped parsley

Method

  1. Heat the oil in a large heavy based saucepan. Add the onion and celery and gently cook for about 5 minutes, stirring from time to time until the onion is softened.
  2. Stir in the flour and cook for about 1 minute to thicken.
  3. Draw the pan off the heat and gradually pour in the milk, stirring throughout.
  4. Add the tuna and its liquid, the drained sweet corn and the thyme.
  5. Mix gently, then bring to the boil. Cover and simmer for 5 minutes.
  6. Remove the pan from the heat and season to taste with the tiniest pinch of salt and lots of pepper.
  7. Sprinkle the chowder with the cayenne pepper and chopped parsley. Divide into soup bowls and serve immediately.

Potato & Parsnip Soup

Serves 4

Ingredients

  • 1 tbsp rapeseed or olive oil
  • 2 large parsnips
  • 3 large potatoes
  • 1 medium onion
  • 2 tsp curry powder
  • 850ml vegetable stock
  • 150ml milk
  • Freshly ground black pepper

Method

  1. Peel and chop the parsnips, potatoes and onion.
  2. Heat the oil in a saucepan.
  3. Add the potatoes, parsnips and onions, season with pepper and coat the vegetables in the oil.
  4. Cover with a lid and sweat over a low heat for about 10 minutes, adding the curry powder after about 5 minutes.
  5. Add the stock and bring to the boil.
  6. Continue cooking until the vegetables are soft.
  7. Whiz the soup until smooth with a blender or food processor.
  8. Add the milk and season to taste.
  9. Serve piping hot.

Tomato Soup

A wonderful thick, creamy consistency is achieved by using potato and skimmed milk in this recipe.

Serves 4

Ingredients

  • 1tbsp rapeseed or olive oil
  • 1 onion, chopped
  • 1 large potato, chopped
  • 2 garlic cloves, crushed
  • ¼ tsp each of dried basil, thyme and dill
  • Tiny pinch of salt and plenty of freshly ground black pepper
  • 600ml (1 pint) passata (smooth sieved tomatoes)
  • 1 tsp sugar to bring out the best flavour of the tomato
  • 350ml skimmed milk

Method

  1. Heat the oil in a large saucepan.
  2. Cook the onion, potato, garlic and herbs for 5 minutes.
  3. Add the seasoning, passata and sugar.
  4. Bring to the boil and simmer for approximately 20 minutes, or until the potatoes are soft.
  5. Liquidise the soup.
  6. Add the milk and heat through until just hot.

Cheese and Broccoli Soup

Serves 4-6

Ingredients

  • 2 large heads broccoli (about 900g/2lb in weight)
  • 600ml water
  • 40g butter
  • 40g plain flour
  • 600ml milk
  • 90g mature Irish cheddar, grated
  • Salt and freshly ground pepper

To garnish

Finely grated mature Irish cheddar OR lightly whipped cream

Method

  1. Melt the butter in a heavy bottomed pot; stir in the flour, a little salt and pepper and cook for one minute. Remove from the heat and add the milk, whisking all the time.
  2. Return to the heat and cook at a fast simmer for two minutes. Take off the heat, add the cheese and stir until melted.
  3. Prepare broccoli by trimming the base of the stalk and peeling tough skin from stalk. Cut into very thin slices. Break broccoli into florets.
  4. Bring water to a fast boil; add broccoli and cook until tender. Buzz the broccoli and water in a food processor or pass though a food mill until smooth.
  5. Combine broccoli purée and cheese sauce and reheat gently.
  6. Check seasoning, adding more salt and pepper if necessary. Garnish with grated cheese or a spoonful of lightly whipped cream. Serve with a wholemeal buttermilk scone or soda bread.

Cheesy Scones

Preparation time: less than 30 mins

Cooking time: 10 to 15 mins

Makes 8-12 scones

Ingredients

  • 225g self-raising flour
  • 55g pure Irish butter
  • 25g mature Irish cheddar cheese, grated
  • 150ml milk
  • Pinch of salt (optional)

Method

  1. Heat the oven to 220C / 425F / Gas 7. Lightly grease a baking sheet.
  2. Mix together the flour (and salt) and rub in the butter.
  3. Stir in the cheese and then the milk to get a soft dough.
  4. Turn on to a floured work surface and knead very lightly. Pat out to a round 2cm / ¾ inches thick. Use a 5cm / 2 inch cutter to stamp out rounds and place on the baking sheet. Lightly knead together the rest of the dough and stamp out more scones to use it all up.
  5. Brush the tops of the scones with a little milk. Bake for 12-15 minutes until well risen and golden.
  6. Cool on a wire rack.

Rice Pudding

Serves 4

Ingredients

  • 700mls milk
  • 100g pudding rice
  • 50g brown sugar
  • 2tbsp raisins
  • Pinch grated nutmeg or cinnamon
  • 10g butter to grease baking dish

Method

  1. Heat oven to 150 °C/fan 130°C. Wash the rice and drain well. Butter a 850ml baking dish, then tip in the rice and sugar. Stir in the milk.
  2. Stir in the raisins and sprinkle the nutmeg/cinnamon over the top.
  3. Cook for approximately 2 hours.

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A powerful international campaign

This new campaign builds on a previous campaign featuring the mythical world of the knights, who embody the hidden natural power within milk. Milk is a true force of nature because it contains a unique mix of nutrients that can help you manage the battles of the day!

For this year’s campaign, we worked together with Irish pro surfer, Easkey Britton.The mythical knights from the initial campaign materialise in Easkey’s world while she enjoys a glass of milk with her mum.

The mythical knights from the initial campaign materialise in Easkey’s world while she enjoys a glass of milk with her mum. Thanks to the power of milk, she became the internationally successful athlete she is today.



The Campaign Concept

Milk, Your Force of Nature.

A powerful TV commercial


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FAQ

What are the recommended servings from the ‘milk, yogurt and cheese’ food group?

The Department of Health’s Food Pyramid recommends three servings from the ‘milk, yogurt and cheese’ food group each day. For those aged 9-18 years, five servings daily are recommended. Examples of one serving include 200mls of milk, 125ml (standard pot) of yogurt or 25g (matchbox size piece) of hard cheese e.g. cheddar cheese. Low-fat varieties are encouraged.

What is the role of calcium?

Milk is an important source of the mineral calcium, needed for the normal growth and development of bone in children and the maintenance of our bones and teeth. In fact, approximately 99% of the body’s calcium is found in our bones and teeth. Apart from its role in bone and dental health, calcium plays a role in normal blood clotting; energy metabolism; normal muscle function and neurotransmission; and normal function of enzymes involved in digestion. Milk can be easily enjoyed as part of a balanced diet and healthy lifestyle; see our milk recipes for tasty ideas.

Is calcium the only important nutrient found in milk?

In addition to calcium, milk provides a range of other important nutrients such as protein, iodine, phosphorus, potassium, vitamins B2 and vitamin B12. Calcium, protein and phosphorus contribute to normal bone health and the maintenance of normal teeth. Vitamin B12 plays a role in the normal function of the immune system. Iodine has a role in the maintenance of normal skin and cognitive function, while potassium contributes to the maintenance of normal blood pressure. And vitamin B2 plays a role in the reduction of tiredness and fatigue.

Can milk be included in my diet if I’m ‘watching my weight’?

The relationship between dairy foods and body weight is often misunderstood. The fact is that milk and milk products can easily be included in a weight loss or a weight maintenance diet and can make a meaningful nutritional contribution. Did you know that Irish whole milk typically contains just 3.5% fat, low-fat milk typically contains 1.5% fat and that skimmed milk has no more than 0.5% fat? There are also a wide range of lower-fat yogurt and cheese varieties on our supermarket shelves to choose from and these remain important sources of nutrients.

How can I incorporate milk into my diet?

Milk is extremely versatile. It’s ideal as a refreshing stand-alone drink. It’s perfect for smoothies or poured over breakfast cereals; or for use in cooking and baking. Did you know that heat has little impact on the calcium content of food? This means that cooked meals containing milk retain their calcium goodness and can help you meet your recommended daily intake from the ‘milk, yogurt and cheese’ food group as part of a balanced diet and healthy lifestyle.

Check out our recipe page to find a host of tasty dishes in which you can include milk.

Should I only worry about my bones in old age?

Bone health is something which many young people overlook, often considering it to be an issue only for older people. But make no bones about it – many lifestyle choices made during the younger years can have an impact on your bone health in later life!

A balanced diet, which provides ‘bone-friendly’ nutrients, is essential. Most people are aware of calcium as the nutrient commonly associated with bone health. Calcium is needed for the normal growth and development of bones in children, and the maintenance of normal bones and teeth; protein and phosphorus also play important roles in bone health. Vitamin D is another key nutrient for our bones. It is known as ‘the sunshine vitamin’ as it is made by the action of sunlight on the skin. Vitamin D is also found in food – sources are limited but include: oily fish (e.g. salmon, mackerel); egg (yolk); and dairy products fortified with vitamin D.

Regular participation in weight-bearing activities (any activity which puts the full weight of your body on your feet and legs) is also good for our bones. Examples of such activities include running/jogging, rope skipping, dancing and most team sports.