Milk and products made from milk are an important part of any diet, especially those of children and adolescents. Low fat and fat free milk contain important nutrients such as calcium and vitamin D to help them build strong bones and teeth. These foods also contain potassium, which can help adults maintain normal blood pressure and cardiovascular health. Adults can also see improvement in bone mass by consuming milk and milk products.It is recommended that children 2-8 years old drink 2 cups of milk a day. Kids 9-18 and adults are encouraged to drink 3 cups a day. This can be low fat or fat free fluid milk, yogurt, and reduced and low fat cheese. A one cup serving is 1 cup of milk or yogurt, 1 ½ oz of hard cheese, 2 oz processed cheese, 2 cups cottage cheese, and 1 cup frozen yogurt. Choose low fat products when eating foods in this group to reduce your risk of heart disease. The saturated fat in whole milk and full fat cheese can contribute to increases in LDL “bad” cholesterol and contribute to weight gain. The easiest way to incorporate more milk products for both children and adults is to swap out soft drinks for a glass of milk.
For a great topping or dessert take 1 cup of low fat or fat free vanilla or other flavored yogurt and place it in a strainer lined with paper towels. Let the liquid drain out for at least 8 hours or overnight. The result with be a thick topping for fruit or mix in a little honey and walnuts for a quick dessert.
Healthy Action Step: Replace one soft drink beverage with low fat or fat free milk. Gradually increase until all soft drinks are replaced with milk.
