Milk
Milk is a nutritive beverage obtained from various animals and consumed by humans. Most milk is obtained from dairy cows, although milk from goats, water buffalo, and reindeer is also used in various parts of the world. In the United States, and in many industrialized countries, raw cow's milk is processed before it is consumed. During processing the fat content of the milk is adjusted, various vitamins are added, and potentially harmful bacteria are killed. In addition to being consumed as a beverage, milk is also used to make butter, Cream, Yogurt, Cheese, and a variety of other products.
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[edit] Selecting Milk
There are many types of milk to choose from! Take a look at these brief descriptions to see which type of milk best suits your needs...
- Whole Milk: With at least 3.25% milk fat and 8.25% milk solids by weight, this milk gets about 50% of its calories from the fat content. It is mostly recommended for growing toddlers, because the fat content aids in healthy brain development. If you or someone in your family struggles with obesity (even if they are under the age of 2), they should not drink whole milk.
- Reduced Fat (2%): Although it may seem much healthier than whole milk, reduced fat milk still gets about 35% of its calories from fat. While it does have a lower fat content than whole milk, it is not recommended for a permanent use. It is only recommended for those whose diet is otherwise very low in fat, or for those who are weaning themselves off whole milk.
- Low-Fat Milk (1%): Most adults find that this is a healthy compromise in milk, fat content, and flavor. It derives about 23% of its calories from fat, and it is much healthier to consume consistently for adults.
- Skim Milk: This milk has as much of the fat removed as possible. It only derives 5% of its calories from fat, and it is highly recommended for those on a low-fat diet. The drawback, however, is that some of the milky flavor is sacrificed with the fat.
- Soy Milk: This should be more appropriately name "soy juice," because it is not milk at all. It does, however, provide some natural health benefits and nutrients, especially for those who are lactose intolerant. If you are looking to milk for a source of calcium, check to make sure that you select the soy milk that is calcium-fortified.
- Rice Milk: Rice milk has no animal involvement throughout the preparation process. Therefore, it is an acceptable alternative to cow's milk by those who are lactose intolerant, vegan,or vegetarian. While it is generally low in fat and calories, it is also lower in protein and calcium content as well.
- Organic Milk: If possible, milk is one product that is best purchased organic. Organic milk doesn't have any of the following harmful substances: fertilizers, pesticides, growth hormones, or antibiotics. It has the same nutritional benefits of regular milk, without any of the hazards.
[edit] Storing Milk
- Try to keep milk as cold as possible throughout its journey from the store to your refrigerator. The best temperature to store milk is between 35° and 40°F.
- Pick up the milk last while you are in the store. That way, it won't have to wait in the shopping cart while you pick out the rest of your groceries!
- Don't run any errands between purchasing your groceries and going home. Double-bagging the milk while in the store will help it stay colder.
- Avoid leaving the milk in an unrefrigerated location. It can begin to lose its flavor in as little as 10 minutes at room temperature!
[edit] Flavored Milk
Some argue that flavored milk is not beneficial like regular milk. While it may have a higher calorie content due to the added sugar, flavored milk isn't all bad. Especially for those picky kids who refuse to drink regular milk, it is better that they drink flavored milk and still gain its nutrients than drink no milk at all.
[edit] Health benefits of milk
Consumption of milk and dairy products is associated with numerous health benefits.
Bone health
Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development.
Adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.
Teeth
The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.
The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth.
Studies have suggested that milk also reduces the effects of cariogenic foods on teeth when consumed together with them in the diet.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!
Milk and blood pressure
An increasing number of studies suggest that consuming 3 portions of dairy each day, along with 5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both adults and children.
Although the exact mechanisms involved are not clear, it is thought that the calcium, potassium, magnesium and proteins within milk are all likely to be involved.
Milk and cardiovascular disease
Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease.
A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets.
This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.
More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.
In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.
Obesity
Contrary to popular belief, research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not.
Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled diet is associated with increased weight loss, particularly form the abdomen.
This is particularly beneficial since excess fat around the trunk region of the body is associated with greater risks to health.
The precise mechanisms involved are unclear but are likely to involve calcium which is found in milk and dairy foods.
Type 2 diabetes
Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly common in children and adolescents.
A recent study of more than 37,000 middle aged women found that those with the highest intakes of dairy had a reduced risk of type 2 diabetes.
The strongest association was found with low fat dairy products.
Similarly a study of men in 2005 found a reduced risk of type 2 diabetes with increased consumption of low fat dairy, interestingly, every extra portion of dairy consumed was associated with increasingly lower risk.
It is thought that this effect may be due to the combined effects of many beneficial nutrients found within dairy foods including calcium and magnesium, or the fact that dairy foods have a low glycaemic index, which helps to control blood sugar levels.
There is considerable evidence to suggest that milk has a protective effect on risk of both colorectal and breast cancer with increased intakes.
A recent study of 45,000 Swedish men reported that men who drank 1.5 glasses of milk per day or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2 glasses per week.
Additionally a study of over 40,000 Norwegian women found that those who drank milk as children and continued to do so as adults, had a lower risk of developing breast cancer.
Calcium and a naturally occurring fat in Dairy products known as Conjugated Linoleic Acid (CLA) have been suggested as protective components in colon cancer.
Hydration
In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day.
If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell.
Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!
Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that Chocolate milk helped the body to recover after exhausting exercise!
[edit] Why Milk
Milk is one of among the most nutritious choices that kids can make at home or at school. It's a natural, nutrient-packed food that is a "good" or "excellent" source of nine essential nutrients, including calcium, protein, potassium, phosphorous, vitamins A, D and B12, riboflavin and niacin - nutrients that growing children need for good health and strong bones.
- Calcium helps build and maintain strong bones and teeth.
- Vitamins D helps the body absorb and use calcium.
- Protein helps build and repair muscles.
- Potassium helps maintain normal blood pressure and muscle activity and maintain the body's fluid balance.
[edit] 12 Tips for Getting Kids to Drink More Milk
Making milk the beverage of choice at family meals, letting kids create their own flavors and making sure they drink milk with their lunch at school, are just a few of the steps you can take to help ensure that kids get the milk they need each day.
- Serve milk ice-cold, the way kids like it, between 35 – 40 degrees F. Pour it right before serving and promptly return the container to the refrigerator so the milk maintains flavor.
- Be a role model. When children see you drink milk, they are more likely to drink it, too.
- Serve milk at meals. Set expectations ahead of time that milk is the beverage of choice at meal times.
- Serve flavored milk at home. Kids love it, and ounce for ounce it has the same nutrients as unflavored milk.
- Stock the fridge with single-serve containers of white and flavored milk for grab 'n go.
- Serve milk in special glasses and with a straw. Let older kids use mix-ins to create a new milk flavor.
- Let children use a straw to drink the milk left in the bowl after finishing their cereal.
- Order low-fat flavored milk in kid-friendly, single-serve containers instead of soda when eating out.
- Remind children to drink milk with school lunch. Studies show that when children drink milk at lunch, they have higher intakes of several critical nutrients, including Calcium, Zinc and vitamin A.1
- Send milk money and have children buy milk when they take their lunch to school.
- Ask if your child's school serves the New Look of School Milk - milk served in a variety of flavors, in kid-friendly, plastic packaging, on the school meal line. If not, talk to the school nutrition director. Research shows that when the New Look of School Milk is available, children take and drink more milk.
- Remember that children eat first and foremost for taste. If your child prefers whole or reduced-fat milk, cut fat elsewhere in the diet and gradually switch to low-fat or fat-free milk.
[edit] Milk tips
- When scalding milk, first rinse the pan in cold water to prevent sticking.
