Facts about milk

A standard 8-oz. serving of milk provides good to excellent sources of nine essential nutrients, making it one of the most nutrient-dense foods. This means it provides a high level of essential nutrients compared to its calories. In fact, each serving of milk provides 10% or more of the recommended daily intake for calcium, vitamin D (if fortified), protein, potassium, vitamin A, vitamin B12, riboflavin and phosphorus. Milk is well known as an excellent source of calcium. Regardless of its fat content, milk provides about 300 milligrams of calcium per serving (8 fluid ounces). The chart below provides information on the calcium content of fluid milk products per serving. A diet that includes three servings of milk (or other comparable dairy foods) each day provides enough calcium and other nutrients that may help reduce the risk of osteoporosis, high blood pressure and colon cancer. It is difficult to obtain enough calcium without consuming milk (or other dairy foods). To help meet calcium requirements, the following number of servings of milk (or its equivalent) is recommended each day: Children 4 to 8: 3 servings Children 9 to 18: 4 servings Adults 19 to 50: 3 servings Adults 50-plus: 4 servings Milk by the numbers 1 cup milk Calories (Kcal) 149 121 104 90 208 178 157 Fat (g) 7.7 4.4 2.2 0.5 8.0 4.7 2.3 Calcium (mg) 291 296 312 316 280 284 286

Whole 2% Reduced fat 1% Lowfat Nonfat Chocolate, Whole Chocolate, 2% Reduced fat Chocolate, 1% Lowfat

Source: USDA Nutrient Database for Standard Reference.

A nutrient-by-nutrient look at milk Calcium: 30% Daily Value An 8-oz serving of milk provides 30% of the Daily Value of calcium. Calcium helps build and maintain strong bones and teeth. This mineral also plays an important role in nerve function, muscle contraction and blood clotting. Vitamin D: 25% Daily Value When fortified, a glass of milk provides about 25% of the Daily Value for vitamin D. Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient. Protein: 16% Daily Value The protein in milk is high quality, which means it contains all of the essential amino acids in the proportions that the body requires for good health. Protein builds and repairs muscle tissue and serves as a source of energy during high-powered endurance exercise. An 8-oz glass of milk provides about 16% of the Daily Value for protein. Potassium: 11% Daily Value Potassium regulates the bodys fluid balance and helps maintain normal blood pressure. Its also needed for muscle activity and contraction. Vitamin A: 6%-10% Daily Value A glass of 2%, 1% or fat-free milk provides 10% of the Daily Value of vitamin A; a glass of whole milk provides 6%. This nutrient helps maintain normal vision and skin. It also helps regulate cell growth and maintains the integrity of the immune system. Vitamin B12: 13% Daily Value Vitamin B12 helps build red blood cells that carry oxygen from the lungs to working muscles. Just one 8-oz glass of milk provides about 13% of the Daily Value for this vitamin. Riboflavin: 24% Daily Value Milk is an excellent source of riboflavin, providing 24% of the Daily Value. Riboflavin, also known as vitamin B2, helps convert food into energya process crucial for exercising muscles. Niacin: 10% Dietary Reference Intake (or Niacin equivalent) Niacin is important for the normal function of many enzymes in the body, and is involved in the metabolism of sugars and fatty acids. A glass of milk provides 10% of the Dietary Reference Intake for niacin. Phosphorus: 20% Daily Value Phosphorus helps strengthen bones and generates energy in the bodys cells. Milk is an excellent source of phosphorus, providing 20% of the Daily Value. Varieties of fluid milk Milk has long been a popular beverage, not only for its flavor, but because of its unique nutrient package. Whole milk (3.25% fat) contains about 150 calories and about 8 grams of fat per serving (8 ounces). Although not required, whole milk may be fortified with vitamin D at a level of 400 International Units (IU) per quart. If vitamin D is added, the label must state this fact.

2% reduced-fat milk (2% fat) contains about 120 calories and about 5 grams of fat per serving (8 ounces). Vitamin A is removed with the milkfat. For this reason, Vitamin A must be added to 2% reduced-fat milk so that it contains at least 1,200 IU of vitamin A per quart, although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label. 1% lowfat milk (also called light milk) (1% fat) contains 100 calories and 2.5 grams of fat per serving (8 ounces). Vitamin A is removed with the milkfat. For this reason, Vitamin A must be added to 1% lowfat milk so that it contains at least 1,200 IU of vitamin A per quart, although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label. Fat-free milk (also called skim or nonfat milk) (0% fat) contains 80 calories and 0 grams of fat per serving (8 ounces). Vitamin A is removed with the milkfat. For this reason, Vitamin A must be added to fat-free milk so that it contains at least 1,200 IU of vitamin A per quart, although 2,000 IU are typically added based on FDA recommendations. Vitamin D is added to virtually all milk at a level of 400 IU of Vitamin D per quart. The addition of these vitamins must be stated on the label. Skim deluxe or skim supreme milk looks like and has the mouthfeel of 2% reduced-fat milk as a result of the addition of a small amount of dietary fiber to the milk. This milk is an option to provide the look and mouthfeel of 2% lowfat or whole milk without the extra calories and fat. Acidophilus/Bifidobacteria milk is a lowfat or nonfat milk to which acidophilus and bifidobacteria cultures have been added. There is some evidence that these cultures have unique health benefits, such as improving lactose digestion, lowering blood pressure and promoting a better balance of bacteria in the gastrointestinal tract. Chocolate milk (fat-free, 1% lowfat, 2% reduced-fat, whole milk) is milk to which chocolate or cocoa and a sweetener have been added. This milk is just as nutritious as its unflavored counterpart. Compared to plain milk, chocolate milk contains about 60 more calories per serving (8 ounces). Evaporated milk (6.5% fat) is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with vitamin D to a level of 25 IU per 1 ounce, canned and heat sterilized. The addition of vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of vitamin A. Evaporated fat-free milk (0.5% fat or less) is a concentrated, fat-free (skim or nonfat) milk that has been fortified with vitamins A and D, canned and sterilized. Sweetened condensed milk (8% fat or less) is a canned milk concentrate of whole milk to which sugar has been added. The sweetener used (usually sucrose) prevents spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milkfat.

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Milk - facts and fallacies

Milk is an excellent source of vitamins and minerals, particularly calcium. It has long been recognised for its important role in bone health. Nutritionists recommend that milk and other dairy products should be consumed daily as part of a balanced diet. There is some inaccurate information around in the general community about the health benefits of milk. Changing your milk intake on the basis of these fallacies may mean you are unnecessarily restricting this highly nutritious drink. Milk contains many different nutrients Milk and milk products contain a good balance of protein, fat and carbohydrate and are a very important source of essential nutrients including:

Calcium Riboflavin Phosphorous Vitamins A, D and B12 Pantothenic acid.

Milk products also contain high quality proteins that are well suited to human needs.

Milk proteins increase the value of poorer quality cereal and vegetable proteins in the diet by providing the amino acids these proteins lack. Milk and health conditions Australians tend to restrict dairy foods when they try to lose weight, believing them to be fattening. Dairy foods contain saturated fats, which have been associated with increased blood cholesterol levels. However, dairy foods are not a threat to good health if consumed in moderation as part of a well-balanced nutritious diet. Some research findings include:

Osteoporosis if milk and milk products are removed from the diet, it can lead to an inadequate intake of calcium. This is of particular concern for women, who have high calcium needs. Calcium deficiency may lead to disorders like osteoporosis (a disease characterised by bone loss).

Colon cancer recent studies have found that people who regularly eat dairy products have a reduced risk of developing colon cancer. Blood pressure research in the US found that a high intake of fruits and vegetables, combined with low fat dairy foods, lowered blood pressure more than fruits and vegetables alone. Type 2 diabetes a 10-year study of 3,000 overweight adults found that consuming milk and other milk products instead of refined sugars and carbohydrates may protect overweight young adults from developing type 2 diabetes.

Flavoured milk A recent US study reported that children who avoid milk tend to be fatter than children who drink milk. This may be because milk is being replaced by high energy drinks such as fruit juice or soft drinks.

As children move into adolescence, the time when they need the most calcium, they tend to drink less milk and more sugary soft drinks. As milk is a healthier choice, it is worth encouraging children to drink flavoured milk rather than soft drinks. Milk and tooth decay Milk and milk products are thought to protect against tooth decay. Eating cheese and other dairy products:

Reduces oral acidity (which causes decay) Stimulates saliva flow Decreases plaque formation Decreases the incidence of dental caries (tooth decay).

Modified milks explained There are many types of modified milks on the market, including:

Full cream full cream milk contains around four per cent fat and is a source of vitamins A and D. For children up to the age of two

years, full cream milk is recommended. Reduced fat expect around half as much fat in reduced fat milk as full cream. Children over the age of two years can drink reduced fat milk. Skim milk contains less than one per cent fat. Children older than five years can safely consume skim milk. Both reduced fat and skim milk have vitamin A and D added to replace the naturally occurring vitamins that are reduced when the fat is removed. Calcium enriched generally, milks that are enriched with extra calcium are also fat reduced. A 250ml glass of milk contains 420 450mg of calcium. Flavoured these milks can either be full cream or reduced fat. However, most varieties contain a lot of sugar.

UHT (ultra-high temperaturetreated) milk allows milk to be stored for long periods.

Unpasteurised milk Most milk on the market is pasteurised (heat treated then cooled). Milk that hasnt been through this process should be avoided. While pasteurisation reduces the amount of some vitamins, such as vitamin C, it also kills bacteria. Unpasteurised milk is a health hazard because of the dangers of bacterial diseases. Milk and mucous Many people in Australia believe that nasal stuffiness is related, in part, to how much milk you drink. However, there is no scientific basis to this theory. Milk doesnt encourage extra mucous production. Cows milk versus goats milk Some people switch to goats milk because of perceived sensitivities to cows milk. If a person has an allergic sensitivity, it is usually due to one or more of the proteins in milk. The proteins in goats milk are closely related to those in cows

milk so replacing one type of milk with the other usually doesnt make any difference. Milk allergies are more common in very young children and most tend to grow out of them or build up a tolerance to milk. Lactose intolerance Lactose is a type of carbohydrate or sugar that naturally occurs in milk from any mammal, including humans. Normally, an enzyme in the small intestine called lactase breaks down lactose so it can be absorbed into the bloodstream. Some people dont produce enough lactase so undigested lactose is broken up by the bacteria in the large intestine causing gas, bloating, pain and diarrhoea. This condition is called lactose intolerance. You can be born lactose intolerant or develop it later in life. If you think you may be lactose intolerant, see your doctor. Most people can have small amounts of dairy products Milk and milk products are highly nutritious, so people who suffer from lactose intolerance should

not give them up entirely. You can still consume milk in moderate quantities. You can also buy lactose-free milk. Most people can tolerate the amount of lactose in:

Half a cup of milk Three-quarters of a cup of icecream Three-quarters of a cup of yoghurt Half a cup of white sauce Three-quarters of a cup of unripened cheeses like cottage or ricotta.

Some dairy foods contain less lactose Some dairy foods contain less lactose than others and may be better for people who suffer from lactose intolerance. For example:

Fermented milk products including some yoghurts, mature cheeses (like cheddar cheese, fetta and mozzarella) and butter generally pose no tolerance problems. Heated milk products, such as evaporated milk, seem to be better tolerated than unheated foods because the

heating process breaks down some of the lactose. Foods that contain lactose are better tolerated if eaten with other foods or spread out over the day, rather than being eaten in large amounts at once. Hidden lactose Foods that may contain hidden lactose include:

Biscuits and cakes Processed breakfast cereals Cheese sauce Cream soups Custard Milk chocolate Pancakes and pikelets Scrambled eggs Quiche Muesli bars Some breads Some margarines (containing milk).

If you are trying to avoid lactose, look for the following ingredients in lists on food labels:

Milk solids Non-fat milk solids Whey Milk sugar.

Soy is also a good alternative Soy foods are lactose free and a good substitute for

milk or milk products if fortified with calcium. Soymilk, custard, yoghurt and cheese are now widely available in Australia. Other sources of calcium Although milk is an excellent source of calcium, it isnt the only one. Other good sources include:

Cheese, especially hard cheeses Yoghurt Calcium-fortified soy products Calcium-fortified cereals, orange juice Fish with edible bones, like canned salmon and sardines Some nuts (almonds, brazil nuts) Sesame seeds (tahini) Dried fruit (figs, apricots) Dark green leafy vegetables (Asian greens like bok choy).

Daily calcium requirements To meet the bodys daily calcium requirement, it is recommended that you eat three serves of dairy products a day. One serve

is equivalent to:

250ml of milk 35g (one matchbox-sized piece) of cheese 200g yoghurt 200g (four small scoops) of icecream.

Milk products that are poor calcium sources include cream, cottage cheese, ricotta cheese and cream cheese. People who do not eat any dairy products may have difficulty meeting their daily calcium requirements. They will need to pay special attention to other dietary sources of calcium. Where to get help

Your doctor Gastroenterologist (your doctor can refer you) An accredited practising dietitian, contact the Dietitians Association of Australia

Things to remember

Milk is an excellent source of calcium and other essential nutrients.

There are many modified milks available. Lactose intolerance is caused by an inability to digest milk sugars.

Flavoured milks are preferable to soft drinks and fruit drinks, especially for children. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/milk_the_facts_and_fallaci es?opendocument