Milk Healthy Food Guide
Peak season: Available year-round.
An energy-packed blend of protein and carbohydrate, milk provides a rich supply of vitamin D and calcium. It's delicious -- from cold, frothy milk poured over cereal in the morning to a steaming mug of warm milk before bed, milk is a staple in many of our diets.
But many Americans aren’t getting enough calcium. Research suggests that many women consume less than half of the daily 1,000 to 1,300 mg of calcium recommended to build and maintain healthy bones. The calcium in milk can help prevent osteoporosis. The Dietary Guidelines for Americans recommend children and adults enjoy three glasses of low-fat milk each day.
The calcium in milk may also promote weight loss. Some intriguing studies suggest that weight-loss diets that include at least three daily servings of dairy foods are more effective for shedding pounds than conventional diets.
Healthy Milk Recipes
What you get
One serving of milk supplies nearly a third of the USDA recommended daily value of calcium and it is also rich in vitamin D, phosphorus, vitamin B12 and riboflavin.
Examine containers for leaks or other damage when shopping for dairy products and check the “sell by” dates before you buy.
Make milk and other perishable foods the last items you pick up before leaving the store.
In warm weather, put a cooler in your car to keep perishables cold between store and home.
Look for “rbST”-free milk, produced without using the artificial growth hormone recombinant bovine somatotropin, or rbST, which boosts a cow’s milk production by about five quarts per day.
While some people swear milk tastes better from pretty glass bottles, it’s best stored in opaque containers to help prevent milk’s riboflavin—an extremely light-sensitive B vitamin—from breaking down.
Don’t keep milk on the door panel. Store milk in the coldest part of the refrigerator.