A glass of Milk

Hey, milk isn’t just for kids! Everyone needs milk. True, kids need milk to help their growing bones, but adults need milk to maintain bone mass (and remember bones grow until age 35). Here are a few tips to help you “get milk,” bone-up on calcium, and satisfy those very adult cravings.

At Home:

• Start off your day with a bowl of cereal with milk.

• Make hot cereals with milk instead of water.

• Cut down on caffeine by substituting steamed milk for your regular cup of coffee.

• Dilute your coffee with equal parts of milk.

• Whip up a low fat milk shake made with fat free milk and a frozen banana. Toss in a few strawberries.

• Boost your day’s calcium with milk-based desserts like puddings and custards.

• Simmer creamy soups made with skim milk or low fat milk on the stove.

• Relax with a warm cup of milk at bedtime.

• Satisfy your sweet tooth without adding on pounds with low fat chocolate milk.

On the Run:

• Order milk “on-the-rocks” when dining out at restaurants or a cocktail party.

• Stop into a drive-thru restaurant for a quick carton of milk.

• When visiting a coffee bar, choose steamed milk with the foam – and hold the coffee.

• Store milk in the office refrigerator and remind yourself to stop for a “milk break.”

• Single servings of milk including fat free, low fat, regular and chocolate varieties are available and great for busy moms.

• Choose a carton of milk instead of soda at lunch. You’ll be well on your way to three glasses a day!

Many Marvels of Milk:
For your family’s active life, milk is a powerful source of calcium and eight other essential nutrients that keep you energized throughout your day. While known for its calcium, milk actually contains a nutrient package that is great for you and your family’s bodies.
Each 8-ounce glass of milk provides the following percentages of an adult’s daily-recommended intake:
30% of calcium to help build and maintain bone mass
25% of vitamin D to help promote the body’s use of calcium and encourage absorption of other essential minerals
24% of riboflavin, a B vitamin that helps to convert food into energy
20% of phosphorus to help strengthen bones and generate energy in body cells
16% of protein for building and repairing muscles
13% of vitamin B 12, an essential vitamin for building oxygen-carrying red blood cells
11% of potassium for regulating the body’s fluid balance and maintaining normal blood pressure
10% of niacin or niacin equivalents for assuring the normal functioning of many enzymes and the metabolism of sugars
10% of vitamin A to help maintain normal vision and skin

Be a Model of Good Health:
Kids learn by imitating people around them, making parents especially important role models for living and eating well. Set a healthy example by getting plenty of rest and exercise, and drinking milk for the calcium and other important nutrients you need.
Even after your body stops growing (bones grow until about age 35), you still need to maintain your calcium bank. At least three 8-ounce glasses [300 milligrams (mg) calcium per 8 ounces] of milk a day can help provide the calcium you need and help reduce your risk of osteoporosis. Studies have shown that a diet rich in low fat dairy products may reduce the risk of hypertension and other chronic diseases.
Recommended daily calcium intake for adults:
Average adults: 1,000 mg
Pregnant or breastfeeding women (age 18 and under): 1,300 mg
Pregnant or breastfeeding women (over age 18): 1,000 mg
Adults (age 51 and over): 1,200 mg
Recommended daily calcium intake for kids:
Children 1-3 years old: 500 mg
Children 4-8 years old: 800 mg
Children age 9-teens (18 years old): 1,300 mg

Milk – A Teenage Idol:
As children enter adolescence, their need for calcium zooms to 1,300 mg per day – more than they needed when they were in grade school! During the teen years, about 15% of adult height is added. Yet, 85% of girls and 65% of guys don’t get enough calcium. Offer your diet-conscious teens fat free milk, which contains 80 calories per 8-ounce glass with no fat, yet all of the same valuable nutrients as whole milk.

The Many Faces of Milk:
Milk satisfies the gamut of your family’s diet and tastes. Whether whole milk, 1% low fat milk, fat free milk, or anything in between, all milk variations have the same calcium and eight essential nutrients.

Ask your pediatrician which type of milk is best for your growing children.

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