While most Canadians have no problem getting enough grains or meat, two-thirds of us fall short of milk products. This is a shame, since milk provides 16 essential nutrients that can help keep the body in top form. Beyond its refreshing taste and versatility in many recipes, milk plays these roles in the body:
1. Milk contains vitamin A, an important vitamin for healthy eyesight and the maintenance of night vision.
2. With 8 grams per cup, the protein in milk can help build and repair bones and muscles. Protein also helps build antibodies that fight infection.
3. Milk contains calcium, phosphorus and vitamin D, which aid in the formation of strong teeth and bones.
4. The calcium, potassium, magnesium and dairy peptides (protein) in milk may have a blood pressure lowering effect.
5. Milk products may help achieve and maintain a healthy weight. Researchers have found that over time, adults who consume a diet that is low in calcium and milk products tend to gain more weight and more body fat than those with higher intakes.
6. According to the World Cancer Research Fund, there is sufficient evidence to conclude that milk probably protects against colorectal cancer.
7. The B-vitamins in milk, which include B6, riboflavin, niacin and thiamine, all help the body form tissues and convert food into usable energy.
8. Milk products contain vitamin B12 and folate, which both aid in red blood cell formation.
According to Canada's Food Guide, adults require 2-3 servings of milk products every day depending on their age group. However, most of us get about 1.3 daily servings, so we're under consuming this important food group. Think about your own diet and add up the number of milk products you have each day.
One serving is:
• 1 cup (250 mL) milk
• ¾ cup (175 mL) yogurt
• 50 g (1.5 oz) cheese
If you fall short, increase your consumption of milk products by enjoying any of these delicious recipes:
Chili Corn and Potato Chowder
Spiced Chicken Kabobs
Roasted Squash Gratin
Grilled Chicken Fajitas
Vanilla Custard
