Much more than you think

Milk, yogurt and cheese promote good overall health. That’s why it’s important to consume milk products every day and at every stage of life, from infancy throughout adulthood. Several studies have also shown that milk products could contribute to the prevention of certain diseases or conditions such as hypertension, obesity, colon cancer and osteoporosis.

The forgotten food group

In 2006, Statistics Canada published a report on the eating habits of Canadians as part of its Canadian Community Health Survey. The main findings of the study showed that a significant proportion of Canadians of all ages do not consume the recommended daily servings of dairy products, fruits and vegetables. In fact, two-thirds of adults and 75% of adults over 50 do not meet the recommended daily intake of dairy products.

Survey results also indicated that over one-third (37%) of children aged 4-9 do not exceed two daily portions of dairy products, even though children aged 2-8 should consume two daily servings from the milk and alternatives group. As for teenagers, 83% of Canadian girls and 61% of Canadian boys between the ages of 10 and 16 – who are in a growth period – consume less than the recommended daily minimum of servings of milk and milk products.

Good for your health... and your weight

The health benefits of milk and other milk products are not widely known except for bone health. But, according to many scientific studies, milk and other milk products could also play an important role in shedding excess pounds and maintaining a healthy weight.

It appears that calcium, especially when found in milk products, could act on the body to make it use fat as an energy source more efficiently, which then would reduce its storage of body fat.

Other studies show that weight loss diets containing enough milk products help promote increased weight loss. This is particularly true for people who usually consume few milk products.

To help manage your weight more easily, reach for milk products as part of a balanced diet. Eating healthy never tasted so good!

A small step for heart health

Hypertension is the main risk factor for mortality in Canada, with over five million Canadians affected by this disease. According to scientific studies, consuming the recommended servings of milk products, as part of a healthy diet also rich in vegetables and fruits, could have significant benefits for lowering blood pressure.

Researchers believe that the beneficial effect of milk products could be due to their calcium, magnesium and potassium content, among other factors.

A lifestyle that will do wonders for your bones

Vital for healthy bones, the calcium in milk products also contributes to the prevention of osteoporosis. This disease is characterized by low bone mass and the deterioration of bone tissue. As the body’s bones become fragile, they also become more likely to be fractured. Bad falls often cause broken hips and wrists, and even fractures of the spine. Osteoporosis can severely reduce one's quality of life, and people who are unfortunate enough to suffer from the disease can even lose their autonomy.

The best way to prevent osteoporosis is to build up and maintain good bone mass, starting in childhood. Numerous studies have shown that a diet high in calcium increases bone mass during growth, slows bone loss during adulthood, and thereby reduces the risk of fractures.

Milk products are a reliable source of calcium and also contain other nutrients that contribute to bone health (for example, protein and magnesium). In addition, the vitamin D added to milk improves the absorption of calcium and phosphorus, which are crucial for strong bones.

Weight-bearing activities such as walking, running or fitness training are also essential. Not smoking and limiting alcohol, salt and caffeine are also protective factors.

Reduce the risk of colon cancer

Numerous scientific studies suggest that consuming milk and milk products could lower the risk of colon cancer. According to a report published by the World Cancer Research Fund and the American Institute for Cancer Research on the role played by diet and lifestyle in cancer prevention, there is enough data to conclude that milk probably helps prevent colorectal cancer.

Further studies are still necessary to determine the precise mechanisms by which milk products and some of their components could reduce the risk of colon cancer. Researchers believe that the nutrients associated with this protective effect include calcium and vitamin D. Other elements may also be involved such as conjugated linoleic acid which is found in milk fat.

Milk and milk products are a nutritious choice

Milk and milk products naturally provide 15 nutrients essential for normal growth and the maintenance of good health. Milk’s high level of easily absorbed calcium and vitamin D content (which also helps the body absorb calcium) make it the fastest, most efficient way to get enough calcium, an important factor in healthy bones and teeth.

What is a serving of milk and alternatives?

Although it is unnecessary to precisely measure all the foods we consume, it is important to roughly know what a serving looks like in order to meet our requirements for calcium and other essential nutrients. One serving is:

• 1 cup (250 mL) milk
• ¾ cup (175 mL) yogurt – almost two 100g single serve containers
• 50g (1½ oz) cheese – the equivalent of half a deck of playing cards, or ½ cup of grated cheese

Recommended servings

The latest statistics indicate that a majority of Canadians do not consume the recommended number of servings of milk products per day, which vary by age:

• Children aged 2 to 8 years: 2 servings a day
• Teens aged 9 to 18 years: 3 to 4 servings a day
• Adults aged 19 to 50 years: 2 servings a day
• Adults aged 51 years and up: 3 servings a day

Different types of milk are equally nutritious

Whether you choose skim, 1% or 2%, whole, lactose-free, chocolate or powdered milk, all provide essentially the same quantities of vitamins and minerals, with only the fat content changing.

It’s hard to imagine anything handier than milk. It’s ready to drink whenever you’re ready to drink it! White, chocolate or flavoured, milk is great by the glass or added to your favourite cereals.

Milk also fits easily into a whole host of tasty dishes that are simple to make. Give your taste buds a treat with a huge range of smoothies, soups, flans, cakes, pancakes or pasta sauces that can be made with milk. Whether hot or cold, a meal with milk is always delicious.

Feel like trying something new? Check out the simply delicious recipes at www.dairygoodness.ca.

Where does chocolate milk fit in?

In addition to having a high water content, chocolate milk also provides a combination of carbohydrates and protein that maximizes recovery and rehydration following exercise. The sodium and potassium found in milk also help replenish the loss of electrolytes that result from sweating while exercising.

Chocolate milk would be a better recovery beverage following exercise than commercial sports drinks. It is therefore recommended to drink chocolate milk 30 minutes after intense physical activity to replenish energy reserves.

A boost for kids’ nutrition

Research shows kids who drink chocolate or flavoured milk consume fewer soft drinks and fruit-flavoured drinks than those who don't. As a result, the former group benefits from higher intakes of calcium and phosphorus ― two key bone-building nutrients.

Adults’ energy boost

Chocolate milk is a healthy energy provider. Here’s why:

• Most chocolate milk is low in fat, usually made from 1% milk ;
• Since milk is 87% water, chocolate milk hydrates the body and quenches thirst;
• After physical activity, chocolate milk helps replenish the body’s energy stores, as well as build and repair muscle

Did you know that chocolate milk contains no more sugar than the same quantity of unsweetened apple juice? And it contains the same 16 essential nutrients as white milk. A healthy treat for the whole family.

Yogurt is worth getting to know

With more than 10 essential nutrients, including calcium, phosphorus, thiamine, riboflavin and vitamin B₁₂, yogurt is excellent for your health. For instance, it helps to provide nearly 40% of our daily recommended intake of vitamin B₁₂.

Currently, vitamin D is added only to milk. However, some brands of yogurt are made from fortified milk and, as a result, also provide vitamin D.

Creamy goodness, any way you look at it

In single servings or family-sized tubs, for drinking or for eating, yogurt is one of the rare foods that can be consumed without needing to be prepared. And as it brings out the taste of fruits, spices, grains and other ingredients, you can use it in so many different ways to create so many great tastes.

You can add yogurt to soups and stews to give them a creamier taste. And why not create a delicious raw veggie dip using yogurt with pesto, mustard or curry?

As a snack or dessert, you can also add fresh fruits, raisins, nuts, grains, cinnamon, apple puree or a combination of all of the above to your yogurt to give it a personal twist.

Yogurt drinks are super handy. Take them anywhere, and you’ll always have a thirst-quenching drink to fill the gap when you feel like having a snack!

Did you know that a single serving (100 g) container of yogurt is only slightly more than half of one serving? This means that you need to eat almost two to have one serving of yogurt, which is 175 g (3/4 cup).

Cheese: Amazingly tasty and full of essential nutrients

As with all other milk products, cheese is a source of several essential nutrients. Cheddar, Mozzarella and Swiss cheeses contain as many as 9, including calcium, vitamin A, niacin and vitamin B₁₂.

Bone and tooth development, maintenance of night vision, normal growth, red blood cell formation... the list of benefits associated with the nutrients that can be found in cheese goes on and on.

Variations on a theme

Besides being tasty and nutritious, cheese is incredibly handy because you can eat it at home or on the go. Highly versatile, cheese can turn any dish into an “au gratin”, enhance a salad, garnish a sandwich or pasta, be paired up with fruit, raw vegetables or crackers...

Since there are so many kinds of cheese (soft or firm, with bloomy or washed rinds, etc.) you can easily vary the textures, tastes and uses in your everyday cooking.

Take a look at the recipes below to expand your repertoire and discover new combinations of cheese-based flavours. Visit www.dairygoodness.ca