At any age, you need the nutrition benefits that milk supplies. But which milk for you? And what if you’re a strict vegetarian? You have plenty of choices in the dairy case.
- Fat-free, low-fat, reduced-fat, or whole milk. No matter what type, 8 ounces (1 cup) has about 300 milligrams of calcium, along with protein, riboflavin, vitamins A and D, phosphorus, and other vitamins and minerals. The difference is their fat and calorie content: for 1 cup, from 85 calories and less than 1 fat gram in fat-free milk to 150 calories and 8 fat grams in whole milk.
- Flavored milk. Chocolate, fruit, or other flavors—it has all the nutrients of unflavored milk. Check the label to see if it’s vitamin D fortified.
- Acidophilus milk. Processed with “friendly” bacteria, it’s usually made from low-fat or fat-free milk. Benefit? It may improve lactose digestion and promote a healthy intestinal tract.
- Lactose-free or lactose-reduced milk. It’s treated with a lactase enzyme, so it’s easier to digest if you’re lactose intolerant.
- Soy beverages. They don’t have all the nutrients of cows’ milk, but they may be fortified with calcium, vitamins A and D, and riboflavin; check the label. Soy drinks range from 80 to 500 milligrams calcium per cup. Choose one with more calcium, since calcium in soy beverages isn’t absorbed as well as from cow’s milk.
Drink your choice of milk today.
- Mix in iced latte or chai.
- Swirl in a fruit-dairy smoothie.
- Buy a carton with your fast-food burger.
- Use in creamy soups to make them “creamier.”
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