When’s the last time you had a glass of milk? While many of us remember drinking lots of it as kids, milk has a way of slowly creeping out of our diets as we get older. We know milk has great health benefits for adults, so we reached out to Sobeys Dietitian Laurie Barker Jackman for her expert tips.
Is milk a healthy choice?
“Without a doubt. Drinking milk is a great way for adults to get the calcium they need and work towards their vitamin D requirements,” explains Laurie. “It’s also a great way to get extra protein with eight grams per cup.”
Why is calcium so important?
“The calcium in milk is crucial for bone development in children, but it’s also worth noting that one in three women and one in five men will suffer from an osteoporotic fracture during their lifetime. Therefore, it’s also hugely important for adults to get enough calcium.”
Why do I need vitamin D and protein?
“While it’s linked to many health benefits, vitamin D consumption is undoubtedly tied to bone health, as it helps your body triple its absorption of calcium. As for protein, it helps keep you full longer, so you’re not nibbling and picking at food all day.”
How much milk should I be drinking?
“Adults need 2-3 servings of milk and alternatives a day. A serving is one 250 mL cup. If you would rather get your calcium elsewhere, 175 grams of yogourt and 50 grams of cheese contain roughly the same amount of calcium as a glass of milk. Each serving of milk, yogourt and cheese has about 300 mgs of calcium, and ideally adults need 1,000 – 1,200 milligrams per day depending on age and gender.”
What if I’m on a diet?
“You can get the same amount of calcium in skim milk as in higher fat milk. I also always recommend Greek yogourt because it has about three times the protein of regular yogourt. It makes for a great snack because the extra protein will help keep you full longer. While cottage cheese is lower in calcium and high in sodium, it’s also an excellent way to boost protein.”
What if I’m lactose intolerant?
“You can always take a pill to help your body digest lactose, but these days lactose-free milk is easy to find and shares the same health benefits as regular milk. Both almond and soy milk are also very popular choices.”
Would you recommend soy milk or almond milk?
“It really comes down to whether you prefer the taste of soy milk or almond milk. However, if you plan on drinking either regularly, it’s important to check the label to make sure they’re fortified with calcium and vitamin D. Fortified soy milk is closest to cow’s milk in protein content. Almond milk is missing the protein, but is very low in calories.”
How can I make sure my children are getting the calcium they need?
“While some children don’t like the taste of milk, almost all kids love chocolate milk. A glass of chocolate milk has the same amount of sugar as freshly squeezed orange juice, and parents can mix it with white milk if they’re concerned. Also, instead of feeding your kids ice cream, which is low in calcium and high in fat and sugar, I recommend making smoothies with milk and fresh fruit, or making yogourt pops in the freezer. However, note that milk alternatives like soy and almond milk are not recommended for children under the age of 2.”
Thanks again to Sobeys Dietitian Laurie for answering all our questions. If you’re looking to add more calcium, vitamin D and protein to your diet and/or want your kids to start drinking more milk, you’re in luck: Lucerne Foods products are now available at all Sobeys stores across western Canada. Lucerne’s milk, yogourt and other quality dairy products are known for being as pure, fresh and wholesome as they are nutritious and satisfying.
The post Why Milk Matters – How to Get More Calcium in Your Diet appeared first on Better Food For All.