Milk's sweet sixteen: Celebrating the health benefits

When planning your healthy diet, make sure the invitation for milk products doesn't get lost in the mail. Nutrient-dense milk products liven up the party with many important benefits beyond calcium. Milk products contain up to 16 essential nutrients that are required for optimal health, but most Canadians aren't consuming enough. What do all of these essential nutrients do? And how can you ensure you reap the benefits? After learning about the advantages, milk products are sure to become a welcome guest on your dinner plate.

The life of the party
Canada's Food Guide recommends that adults consume two to three servings of Milk and Alternatives each day. One serving is equal to one cup (250 mL) of milk, 3/4 cup (175 mL) of yogurt or 50 g of cheese. Unfortunately, two-thirds of Canadians fall short of consuming enough milk products. Are you getting enough each day? If not, you could be missing out on the many health benefits.

Beyond the well-known role in bone building, milk products also may also help prevent hypertension, metabolic syndrome and colon cancer and may help you to achieve and maintain a healthy weight. Make sure to include milk products as welcome guests at your meals and snacks.

To learn more about the multiple health benefits of milk products, visit getenough.ca.

Meet the 'sweet sixteen'
Milk is fortified with vitamin D and naturally contains 15 other nutrients, which build its rich profile. Here's a run-down of the celebrated benefits:

Protein
Protein helps build and repair body tissues. It also helps build antibodies that fight infections, and may play a role in weight control by helping you feel full.

Vitamins
Folate helps the body make red blood cells. It's particularly important during pregnancy to help prevent neural tube defects in infants.

Niacin, pantothenic acid, riboflavin and thiamin help the body turn food into energy your body can use.

Vitamin A and vitamin D help build strong bones and teeth.

Vitamin B6 helps build tissues.

Vitamin B12 helps with the formation of red blood cells.

Minerals   
Calcium, magnesium and phosphorus are necessary for strong bones and teeth.

Potassium is essential for maintaining your body's vital fluid balance and is important for proper muscle function.

Selenium is an antioxidant that protects the cells and is important for immune system functioning.

Zinc plays an important role in tissue repair and growth.

Have a ball
Whether you're making supper for the family or inviting friends for a celebration, supercharge your dinners with 16 essential nutrients. Try these options as after-school snacks, appetizers or hors d'oeuvres:

• Cheddar Pepper Tartlets
• Tomato, Artichoke and Gouda Baguette
• Cheesy Smoked Corn Quesadillas
• Deluxe Grilled Ham and Cheese Sandwich

Follow up with an easy-to-prepare and nutrient-rich entrée. Dishes such as Vegetarian Lasagna and Easy Cheese Soufflé work equally well as a family dinner or a potluck staple. Finish the meal with a skim milk latte or cappuccino (or hot chocolate for the kids), and feel good about the foods that you and your dinner companions have eaten.

Studies show that people who consume adequate amounts of milk products are better able to meet their daily vitamin and mineral needs. With sixteen great reasons to include milk products in your diet, make everyday a celebration with milk, cheese and yogurt.


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