Issue link: http://cp.revolio.com/i/542735
Health and Wellness Magazine • 47 Why Drink Milk? "Milk tastes good and it's an easy, efficient and affordable way to get important nutrients, such as calcium, vitamin D and phosphorus," says Jessica Crandall, registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Cow's milk has nine essential nutrients: calcium, protein, vitamins A and D, potassium, phosphorus, B12, riboflavin, and niacin. Moreover, dairy milk generally costs less than 20 cents per cup for conventional milk. Organic versions can cost two to three times more, says Jenna Allen, a registered dietician with Western Dairy Association. According to current dietary guidelines for Americans, everyone over age 8 should consume three cups of milk per day or the corresponding amount of other dairy products. People who don't drink milk are more likely to be deficient in nutrients, which can lead to health problems, such as osteoporosis, where bones become weak and brittle, Crandall says. Other groups, such as the Harvard School of Public Health, consider three cups too much. They contend that consuming so much milk has little effect on bone health and might even contribute to other problems, such as heart disease and prostate and ovarian cancer. They instead advise more moderate consumption of dairy milk (and milk products) to a max of one to two servings per day, with an increased intake of calcium-rich foods, such as leafy greens, broccoli, and beans, and a vitamin D supplement. Crandall still recommends dairy milk, because it is a convenient source for vital nutrients that so many people are lacking, she says. And, many people, including the Bazzy family, like milk, especially with morning cereal or coffee. Why Dairy Milk? "Those who can consume dairy milk should drink it over substitutes," says Crandall. "Dairy milk is higher in nutrients and protein, and doesn't have added sugars." Dairy milk recommendations vary by age and fat content. Children 1 to 2 years old should drink whole milk. After 2, kids should drink 2 percent or 1 percent, and adults generally should drink non-fat milk. A health professional can advise adjustments, if necessary, says Laura Watne, a registered dietician with Children's Hospital Colorado. Consumers can reap the benefits of dairy milk, without buying organic brands, Crandall says. They can also consider dairy from other animal sources. Goat's milk is comparable nutritionally to cow's milk but has a stronger flavor. As for sheep's milk, it is higher in calcium, but also calories and fat. Consumers should avoid the raw milk trend for any dairy milk because it can harbor dangerous micro-organisms, Crandall says. "The CDC says unpasteurized milk is 150 percent more likely to cause foodborne illness." Lactose-free milk is a more nutritious choice than plant-based milks for children and adults who have difficulties digesting lactose, Watne says. It's still dairy-based and similar in calories and nutrients. She also recommends that people with lactose issues try yogurt before completely substituting with plant milks. Cow, nonfat Almond Soy Rice Coconut Hemp Quinoa 25% (added) 25% (added) 25% (added) 25% (added) 25% (added) 30% (added) 25% (added) Vitamin D daily value* 30% (natural) 45% (added) 45% (added) 25% (added) 45% (added) 30% (added) 30% (added) Calcium daily value* 13 g <1 g 4 g 11 g <1 g 1 g 12 g Carbohydrates 9 g 1 g 7 g 0 g 0 g 3 g 2 g Protein Calories 90 30 80 70 45 70 70 0 g 2.5 g 4 g 2.5 g 4.5 g 5 g 1 g Saturated Fat Cow Milk vs. Alternative (Unsweetened) Milk 8 ounces (1 cup) *Milks have similar vitamin D and calcium contents because they are fortified. Source: Jessica Crandall, registered dietician and spokesperson for the Academy of Nutrition and Dietetics