Thursday, June 16, 2016

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.
      • 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
      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.


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