MILK AND MILK PRODUCTS

Children’s growth and milk has always been correlated and it is a known fact that milk consumption promotes growth in children. Milk is a good source of many important vitamins, minerals and other nutrients. Milk comes with a huge package of nutrients that are especially important for bone health.

   The recommended allowances of milk vary according to the age group. A glass of milk alone can contribute to the daily recommended intake of many nutrients. kids who are prone to be overweight or obese should opt for the low fat or skimmed milk after the age two. One can enjoy the benefits of 16 essential nutrients that help nourish healthy bodies and mind.

Choose to go the milky way:

  Milk and dairy foods are considered to be one of the main food groups important for a healthy balanced diet. One can enjoy the benefits from drinking milk and also from milk products such as ghee, butter, flavored milk, cheese, panner etc.

Nutrients present in milk and milk products:

Protein:

•  Milk provide a combination of casein and whey protein.
• Helps in building the strong bones and muscles
• Boost immune system providing strength

Vitamin-D:

•  Milk is an excellent source of vitamin D which is essential for overall health.
•  It helps in boost immunity and is crucial for the body to absorb and use calcium to build strong bones.

Calcium:

•  Is crucial for healthy bones and teeth, but also involved in muscle functioning.
• It helps in contributing to a healthy heart beat.

Vitamin B12:

•  Found naturally in animal products, vitamins B12 in milk is easily absorbed by the body and is important for healthy neurological functioning.

Zinc:

• Especially important for kids, essential for optimal growth and development as well as cognitive functioning also improves memory.

Water:

•  As milk contains 87 percent water which is good amount.
•   Drinking milk helps in keeping the body hydrated for longer time.
•  It Is mostly beneficial for children who are active outdoors, hence, having a glass of milk is a great resource for hydration.
•  Milk should not be trusted as a complete diet, it is a part of a healthy diet when combined with other food groups.

How much food from the Dairy Group is needed daily?

The amount of food from the Dairy Group you need to eat depends on age. Recommended daily amounts are shown in the table below

DAILY RECOMMENDATION
Children	2-3 years old	2 cups	Women	19-30 years old	3 cups
	4-8 years old	2 ½ cups		31-50 years old	3 cups
Girls	9-13 years old	3 cups		51+ years old	3 cups
	14-18 years old	3 cups	Men	19-30 years old	3 cups
Boys	9-13 years old	3 cups		31-50 years old	3 cups
	14-18 years old	3 cups		51+ years old	3 cups

What counts as a cup in the Dairy Group?

In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. The table below lists specific amounts that count as 1 cup in the Dairy Group towards your daily recommended intake.

CUP OF DAIRY TABLE
	AMOUNT THAT COUNTS AS A CUP IN THE DAIRY GROUP	COMMON PORTIONS AND CUP EQUIVALENTS
Milk (choose fat-free or low-fat milk)	1 cup milk
	1 half-pint container milk
	½ cup evaporated milk
Yogurt (choose fat-free or low-fat yogurt)	1 regular container (8 fluid ounces)	1 small container (6 ounces) = ¾ cup
	1 cup yogurt	1 snack size container (4 ounces) = ½ cup
Cheese (choose reduced-fat or low-fat cheeses)	1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesan)	1 slice of hard cheese is equivalent to ½ cup milk
	⅓ cup shredded cheese
	2 ounces processed cheese (American)	1 slice of processed cheese is equivalent to ⅓ cup milk
	½ cup ricotta cheese
	2 cups cottage cheese	½ cup cottage cheese is equivalent to ¼ cup milk
Milk-based desserts (choose fat-free or low-fat types)	1 cup pudding made with milk
	1 cup frozen yogurt
	1 ½ cups ice cream	1 scoop ice cream is equivalent to ⅓ cup milk
Soy milk (soy beverage)	1 cup calcium-fortified soy milk
	1 half-pint container calcium-fortified soy milk

Selection tips:

• Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts against your limit for calories from saturated fats.
• If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count against your limit for calories from added sugar.
•      For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soy milk (soy beverage). Also, enzyme preparations can be added to milk to lower the lactose content.
• Calcium choices for those who do not consume dairy products include: kale leaves, Calcium-fortified juices, cereals, breads, rice milk, or almond milk. Calcium-fortified foods and beverages may not provide the other nutrients found in dairy products. Check the labels.
• Canned fish (sardines, salmon) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (turnip greens, kale, bok choy). The amount of calcium that can be absorbed from these foods varies.