M Is For Milk, Of Course

Today, my friend and Midwest Dairy Registered Dietician, Alex Larson is going to explain why milk is such a powerhouse.
Take it away Alex!

Count on the Value of Milk
By Alex Larson, MS, RD, LD  
June Dairy Month is a good time to remember why we can feel confident serving our families three servings daily of nutritious, delicious and affordable dairy products.
Skim milk, 2% and whole milk have a unique combination of nine essential nutrients that include calcium, protein, potassium, as well as vitamins A, B 12 and D -- essential nutrients many Americans lack in their diets.

Non-dairy drinks can’t compete

Non-dairy drinks are fortified and must add vitamins and minerals to mimic the nutrition of milk. So when comparing milk to plant-based beverages, it’s easy to see why health professionals encourage three daily servings of milk.

Compare milk’s naturally occurring nutrients to what non-dairy drinks must add.

A serving of milk packs more nutritional value than non-dairy drinks, making it a financial and nutritional bargain.

Dairy makes sense

Milk is an excellent value when you consider the price and nutrition offered in a single serving. Here is a list of the foods you would have to eat to receive the same nutritional benefit as an 8-oz. serving of milk:

1 cup kidney beans (phosphorus)
3-1/2 oz. cooked salmon (vitamin D)
2 baby carrots (vitamin A)
One small banana (phosphorus)
2-1/4 cups broccoli (calcium)
1 cup raw spinach (magnesium)
1/3 cup almonds (riboflavin)

Combined, these foods total approximately 580 calories and cost about $7.25.

Whereas an 8-oz. serving of fat-free or low-fat milk is only 80 and 100 calories respectively, and costs around $.25 per serving.

Add dairy to your diet 

• In addition to being affordable and nutritious, dairy is delicious. Try these easy tips for adding dairy products to your meals and snacks.

• Make morning oatmeal with milk instead of water. Or “wow” your family with oatmeal crème brulee.

• Use milk as an ingredient in soups and smoothies like the blues buster smoothie

• Help tired muscles recover post-workout with a glass of chocolate milk

• Lactose intolerant? Try lactose-free milk. You’ll still receive the nutritional benefits of dairy.

• Make milk your family’s staple mealtime beverage.

• Try chocolate or other milk flavors – they have the same nine essential nutrients as white milk

• Use milk in your hot cocoa or coffee. Try this delicious hazelnut café-au-lait.

During June Dairy Month and all year long, we can feel good serving our families three daily servings of dairy knowing it’s nutritious, delicious and affordable.