Milk and milk products
The very word Milk reminds us of our childhood where we’d start and end the day with a huge glass of milk. But most of us once we grow older avoid having milk and can not quite stay away from our morning cuppa black coffee and lemon tea. Though we do not regularly lap up milk, we consume milk products in some form or the other like a cheese pizza, yoghurt, and the much loved cheese cake which more or less give our body the much needed bone strength and overall good health.
Milk and milk products contain calcium, one of the main nutrients which helps build and maintain our bones; milk is also loaded with essential vitamins and minerals like potassium, vitamin D, and protein.
All fluid milk products and foods made from milk are considered part of this food group; foods that retain their calcium content are a part of this group ,yoghurt, cheese are milk products (could be low-fat) while butter, cream and cream cheese are not a part of the group since they have no calcium content.
Health Benefits
- Diets rich in milk and milk products help build and maintain bone mass right through the lifecycle because of their high calcium content. This may reduce the risk of osteoporosis, a brittle bone disease.
- Including milk products is especially important to bone health during childhood and adolescence, when bone mass is being built. Calcium can go on adding to the power of your bones until the age of 30 to 35, when the bone mass reaches it’s highest.
- Diets that include milk products are likely to have an overall higher nutritional quality.
Nutrient value
Calcium is useful for building bones and teeth and maintaining bone mass. Milk products are the primary source of calcium. Diets which provide 3 cups or the equal amounts of milk products per day can improve bone density.
Diets rich in potassium may help maintain blood pressure. Milk products, especially yogurt and fluid milk, supply potassium.
Vitamin D helps maintain proper levels of calcium and phosphorous in the body, in doing so helps build and maintain bones. Milk that is equipped with vitamin D is a good source of this nutrient. Other sources include vitamin D-fortified yogurt and ready-to-eat breakfast cereals.
Low fat or no fat milk and milk products provide extremely small amounts of fat which helps in weight loss.
Why Low Fat
Going for foods from the milk group that is high in saturated fats and cholesterol can lead to health implications. Diets with high saturated fats raise "bad" cholesterol levels in the blood, increases the risk of coronary heart disease and obesity. Whole milk and cheese, and products made from them are tremendously high in saturated fats. Limit the amount of these foods you eat to help keep blood cholesterol levels health.
How Much Of Milk
The Department of Health recommends both men and women get 700 mg of calcium everyday. You could substitute milk with flavored chocolate or strawberry milk for a change to avoid the routine and make it more interesting. Low-fat fruit yoghurts, low fat cheese in pizzas and other fast foods will be a wiser choice.