Simple ways to include more milk in your diet
What dairy foods are the best choice? Most of the time, milks are fortified with vitamin D so drinking milk can help us get more of vitamin D and calcium.
Back in the 1970s (and before), most people drank milk at all three meals and often drank it with snacks. By 2001, this changed a lot. The shift away from milk was matched with a shift toward drinking more soft drinks. In terms of our diets this change meant we were getting more calories and sugar in our diets and less calcium and vitamin D. Today, while 65% of young children drink milk, only 34% of adolescents and 20% of adults do.
Simple ways for including more milk in your diet:
Drink milk that says it is fat free or low-fat. Sometimes fat-free milk is called skim milk since the fat is skimmed off. Many people are not used to low-fat milks, they may not initially like them because they say they “taste like water.” However, many people start liking the flavor of low-fat milk once they drink it for a few weeks. Try combing skim milk with whole milk, or 2% milk and gradually move toward 100% skim.
Some other good choices for calcium and vitamin D are yogurt, buttermilk, and kefir (a fermented milk drink like a thin yogurt that is made from kefir grains). Sadly, despite yogurt being a great source of calcium, yogurt makes up only about 2% of the dairy foods we eat in the U.S.
People who are lactose intolerant can choose low-lactose and lactose-free versions of milk and other dairy products.
For people who either do not want or do not like dairy foods, soy drinks (often called “soy milk”) and soy yogurt fortified with calcium and vitamin D are good choices because they are high in these nutrients and protein.
Note there are other drinks sold as “milks,” but they are made from plants, like almond, rice, coconut, oat and hemp. While these other plant-based milks may contain calcium and vitamin D, the Dietary Guidelines says that these beverages do not contribute to meeting the dairy group recommendation because their nutrition content is not like dairy and calcium fortified soy milks. Juices with calcium and vitamin D added to them do not count as dairy foods (they count as fruits or vegetables), but they are good sources of calcium and vitamin D.
Some foods that count as dairy foods may not be as healthy for you if eaten too often and too much. Try to limit the following foods.
Cheeses, eaten alone or as part of sandwiches, pizza, pasta, or other dishes. Why? They often contain a lot of saturated fat They should be eaten in small amounts.
Higher fat milks, yogurt, and ice cream. Why? They also contain saturated fat.
Flavored milks, yogurt, and ice cream. Why? They often contain a lot of sugar. Plain, no sugar added, or lower sugar versions are better. The same is often true with soy milk and soy yogurt.
Many Americans eat more cheese than is recommended. As children get older, most of their dairy intake comes from cheese on sandwiches, burgers, and pizza. This is true for adults too.
MICROWAVE BREAD PUDDING
Makes 3 cups.
200 Calories per half cup
1 Tablespoon butter or
margarine
3 slices whole-grain bread ½ cup packed brown sugar ½ cup raisins
3 eggs, slightly beaten.
1 ¼ cups nonfat for 1% milk 1 teaspoon cinnamon ¼ teaspoon salt 1 teaspoon vanilla
Butter bread and cut into small cubes.
Combine buttered and cubed bread, brown sugar, and raisins in a one-quart microwave safe dish. Set aside.
In microwave safe bowl or measuring cup, blend together the eggs, milk, cinnamon, salt, and vanilla.
Heat on high for 2-3 minutes until hot, but not boiling.
Pour over bread mixture and lightly blend.
Microwave the dish uncovered for 2-7 minutes or until edges are firm and the center is almost set.
Let rest for 10 minutes before serving.
Tip: Serve with low-fat vanilla or lemon yogurt.
CREAMED GREEN BEANS AND POTATOES
Makes 4 cups.
100 Calories per ½ cup 2 Tablespoons vegetable
oil
2 Tablespoons flour ¼ teaspoon basil ¼ teaspoon rosemary ¼ teaspoon salt
Pepper to taste
1 cup 1% or nonfat milk 2 cups frozen green beans 2 cups cooked new
potatoes.
¼ cup fresh sliced
mushrooms
Heat oil in a small saucepan; blend in flour.
Slowly add basil, rosemary, salt, pepper, and milk.
Cook and stir constantly until thickened.
Add beans, potatoes, and mushrooms and heat through.
Tips: Try other seasonings like oregano and garlic. No green beans? Try frozen peas or asparagus cuts.
Interested in free nutrition educations lessons from OSU Extension EFNEP? Contact Nancy Lyons at 937-2449654 or lyons.489@osu.edu