1. Recognise that this can be a difficult area for change and talk it through with members of your household, while also paying attention to everyone's nutritional requirements*.
2. Look for simple opportunities to reduce any excessive dairy consumption including milk, cheese, yoghurt, ice cream and chocolate.
o Change to black tea and coffee
o Substitute soy milk
o Switch from cereals to toasts for breakfast
o Drink more water
o Make ice cream and chocolate genuine treats rather than regular daily fare
3. Use less milk, cream and cheese in your cooking.
4. On the take-away front, try to cut back on pizza and milkshakes
*We recommend that anyone considering changing their dairy intake should conduct their own dietary research and also seek appropriate medical or other professional advice to ensure they are making healthy food choices with the required nutritional balance. It should be noted, for example, that pregnant and breast-feeding women typically may need to increase nutrient intake in key areas including dietary calcium and iron; and also that health authorities have a more general concern about the dietary calcium and iron intakes of women in Australia and New Zealand.
The Department of Health and Aging , NHMRC 2003, Food for Health: Australian Dietary Guidelines for Australian adults says it is currently recommended that women who are between 19 and 60-plus,are breastfeeding or pregnant should have two serves of dairy every day; and that teenagers 12 -18 have three serves of dairy every day. A serve is defined as one of the following: A 250 ml glass or one cup of milk (can be fresh, long-life or reconstituted milk); ½ cup evaporated milk, 40g (2 slices) cheese, 250ml (1 cup custard), 200g (1 small carton) of yoghurt, plain or fruit. As alternatives, it suggests trying 1 cup of calcium-fortified soy milk, 1 cup almonds or ½ cup pink salmon with bones.
Another source of information is the National Health and Medical Research Council at this link http://www.nhmrc.gov.au/_files_nhmrc/file/publications/synopses/nrvqa.pdf
Why is it important?
Dairy cattle have similar emission problems as beef cattle, with the average cow producing greenhouse gas emissions equivalent to 5 tonnes of CO2 in its lifetime.
Reducing dairy consumption saves a lot of water as well as greenhouse gas emissions. While doctors may advise adults to cut back on any excessive consumption of milk, cheese, butter (and many butter substitutes) and other dairy products for health reasons, maintaining adequate nutritional intake also is very important for women and girls.
NOTE: 1 Million Women has assigned a 'campaign carbon value' of 150kg a year for one person reducing dairy consumption by the equivalent of 2 glasses of milk per week. This is a conservative interpretation of our research into the carbon savings available in this area, with other respected sources estimating savings at up to 250kg a year for two glasses of milk per week per person, and 10,000 litres or more of water.