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January 2017

Adults should be drinking milk, too

Milk is recommended for growing children but as adults we generally start reaching for other drinks like coffee, tea or juice and leave milk in the fridge for the kids. Milk contains three out of four nutrients that many Americans don’t get enough of in their diet: calcium, potassium and vitamin D. Adults still should be consuming milk daily for a variety of reasons.

  1. Calcium and Vitamin D: While calcium intake is especially important during growing years, bones are constantly being broken down and built up. To rebuild, bones need calcium, phosphorus and vitamin D as well as physical activity. Bone production outpaces destruction up until about age 30, after that destruction typically exceeds production. This means young adults should be consuming foods with adequate calcium and vitamin D. Milk contains 30 percent of daily calcium requirements and 25 percent of vitamin D requirements. Both work well together in building strong bones. Numerous recent studies have linked vitamin D in reducing the risk of some diseases, easing depression and regulating mood and aiding in weight loss.
  2. Potassium: When most people think of potassium, they think of bananas. But did you know a single serving of milk contains about 10 percent of your daily potassium needs? Potassium is an electrolyte so it aids in keeping the fluids in the body balanced. It also plays a role in maintaining normal blood pressure.
  3. Protein: It’s recommended that adults consume 25 to 30 grams of protein at each meal with breakfast being the most important. Adding a serving of milk to breakfast, which usually tends to be carbohydrate heavy, is an easy and delicious way to add 8 grams of protein. Milk protein is also considered to be a complete protein, meaning is has a full blend of amino acids our bodies require.

Other important vitamins and minerals found in milk are vitamin B12, riboflavin and vitamin A.

For more information on nutrients in milk, check out MilkLife. Do you have future blog post ideas? Please send to mara@sassycowcreamery.com.
Note: This blog post is not intended for those who are lactose-intolerant or have a milk allergy. We do not recommend consuming milk if you have these conditions.

Why kids should be drinking milk

Moms want to give their children the best start to a healthy life with nutrient-rich, quality foods. For years, pediatricians have been recommending milk for children since milk is rich in the nutrients a growing body needs. The majority of children in the U.S. do not drink enough milk. This means these children are missing out on many key nutrients found in milk needed for brain, muscle and bone development.

Milk has powerful nutrients for a strong body

We all know milk contains calcium and vitamin D, all which play a role in the development of strong bones. Milk is the number one food source for calcium and vitamin D in children’s diets. While genetics does play a substantial role in adult bone mass, lifestyle choice such as diet and amount of physical activity can amount to 20 to 40 percent of complete bone mass. Even though early childhood is a crucial time for milk consumption, adolescents still require milk since this is a time in their lives when rapid bone mineral formation is occurring.

In addition to calcium, milk also contains protein, vitamin A, vitamin B12 and potassium, all important nutrients for growing bodies. Milk is very easy to incorporate at meals, simply add an 8-ounce serving.

When compared to other milks such as plant-based milks like almond, soy or rice milk, dairy milk as more bang for the buck. These “milks” are often fortified with vitamins A and D just like dairy milk, they contain less fat and protein, both nutrients children need. These “milks” also contain added sugar where white milk does not, just the lactose naturally found in milk. Plant-based milks are normally very processed, whereas milk is only pasteurized and homogenized with just three ingredients: milk, vitamin A (in 2%, 1% and skim milks) and vitamin D.

What kind and how much milk should your kid be drinking?

Whole milk can be added to children’s diets after one year of age. Up until that point the American Academy of Pediatrics recommends infants stay on breast milk or formula. Whole milk is best for this age because of fat content that helps brain and nerve growth. Around two years of age, toddler’s can be switched over to reduced-fat or low-fat milk. Work with your pediatrician to know what’s best for your child. A general serving recommendation for milk based on age group is as follows:

  •    2-8 years old: 2 cups of milk each day
  •    9-18 years old: 3 cups of milk each day

Milk has played a big role in keeping children healthy and growing for many years. Get your children off to a great start with milk.

For more information on nutrients in milk, visit MilkLife. Do you have future blog post ideas? Please send to mara@sassycowcreamery.com.

Note: This blog post is not intended for those who are lactose-intolerant or have a milk allergy. We do not recommend consuming milk if you have these conditions.

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