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5. Fish and Dairy Products


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Which fish are particularly high in Omega 3?
atlantic salmon (NOT farmed)
tuna (fresh)
canned RED salmon
fresh and canned sardines
What are the therapeutic benefits of Omega 3 fish?
1) thinner
2) inhibits clotting
3) reduces blood pressure
4) reduces blood triglycerides
5) protects arteries from damage

1) reduces risk of heart attack and stroke
2) regulates immune system
3) relieves bronchial asthma
4) good fod skin - eczema, dermatitis, psoriasis
5) anti-inflammatory
6) increases mental energy
7) relieves anxiety and depression
How best to cook & eat fish?
2-3 times per week
fresh (or canned in springwater)
grilled, poached or baked
What are the main differences between breast milk and cow's milk?
1) Beta lactose vs alpha lactose (encourages growth of bificus bacteria to protect immune system)

2) Ca:P in b/m 1.5:1, in cows milk 1:1

3) linoleic acid 7% vs 2-3%

4) protein = lacto-albumin, 100% digestible and soluble. Casein insoluble, hard to digest.
What are the advantages of drinking cows milk?
1) high in complete protein (casein)
2) calcium rich
3) very concentrated FOOD
4) contains B6, B12, iron, zinc, manganese, copper
5) raw unpasteurised better, but not avail in Aus
What are the disadvantages of drinking cows milk?
1) high in saturated fats
2) Ca:P unbalanced
3) pasteurisation & homogenisation destroys many nutrients, alters protein structure
4) highly mucus-forming
5) difficult to digest - enzymes lactase and rennin deficient in most adults
6) residual hormones, antibiotics and steroids
7) linked to digestive and respiratory problems
Why is yoghurt a beneficial food?
1) Rich in friendly bacteria
2) protective against thrush
3) better calcium balance than milk
4) rich in B vitmins
5) potassium rich (heart-food)
What are the advantages of including cheese in your diet?
1) High in protein
2) high in calcium
3) vit A
4) cottage cheese low in calories & fats, but high in sodium
What are the disadvantages of including cheese in your diet?
1) high in sat fats
2) high in added salt
3) colourings and other additives
How to eat cheese?
1) choose hard, naturally fermented cheese like parmesan, cheddar, romano...

2) goats cheeses are a good alternative to cow's milk cheeses

2) don't cook cheese
What are the advantages of substituting goat's milk for cow's milk?
1) goats diet more natural, richer in variety of minerals and vitamins etc
2) easier to digest
3) naturally homogenised
4) alkaline in reaction (only if unpasteurised)
5) non-mucus forming
6) high in flouride, silica, magnesium

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