By: Nikki Nies
Remember the got milk ads? They are and were a clever way to check if you’re consuming the recommended 8 oz. of milk, which contains 300 mg of calcium.
I’ve always chosen skim milk when possible because it’s become second nature. I’ve always been told it’s the best, but I wanted to know from a production standpoint why. I’ve included the most popular types of milk, what their composition is and how incorporating milk into your life can be positive.
Types of Milk:
- Whole Milk: contains 3.5% milk fat; contains rich, creamy texture; usually consumed until 2 years old; fatty acids in whole milk are important to development of the brain and nervous system
- 1% Lowfat Milk: fortified with skim milk; vitamin and mineral rich; great for those watching their weight; approximately 21% of calories from fat
- 2% Lowfat Milk: fortified with skim milk; contains 10 g of protein per cup; approximately 35% of calories from fat
- Skim milk: aka nonfat milk; as much fat is removed as possible; less than 1/2 g of fat per serving; 45% less calories than whole milk; contains same nutrients as whole milk; approximately 0 calories from fat
- Buttermilk: typically made of nonfat or low fat milk; a cultured sour milk made by adding sweeteners
- Acidophilus milk: live bacterial cultures added to milk after pasteurization; sometimes easier for some to digest for others
- Chocolate milk: contains cocoa and sweeteners; commonly made from low fat or nonfat milk; usually contains 60 additional calories compared to non chocolate comparatives; contains approximately 5 mg of caffeine per cup
Benefits:
- A great post workout drink–since muscles break down after exercise, milk’s whey and casein are a great source of protein to reenergize one’ s body
- Prevents muscle cramping
- May reduce risk of bone disease and fractures
- Can help maintain bone density and slow rate of bone loss
- Been seen consumption of milk can improve quality of sleep
- Consumption can maintain healthy hair, skin and nails
- May help reduce likelihood of cavities
You don’t have to drink milk plain to enjoy the great benefits. Slowly integrate milk into your daily meals if you’re wary of the taste or isn’t a part of your daily routine. For example, adding it to cereal, smoothies and/or desserts are a great start!
wedishnutrition.wordpress.com 
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