Do the math: Are your children getting enough milk?

Your children may breeze through algebra and geometry, but will they get a failing grade when it comes to their intake of milk products? Not only do milk products help build strong bones, they also may help children maintain a healthy weight when consumed as part of a healthy diet and active lifestyle. The trouble is, some kids aren't getting enough. What about your children? Read on to find out if they are making the grade.

Crunching the numbers
According to Canada's Food Guide, children aged two to eight should have two servings of Milk and Alternatives daily. After age nine and through the teen years, intake should increase to three to four daily servings. One serving is equal to 250 mL (1 cup) milk; 175 g (3/4 cup) yogurt; or 50 g (1-1/2 oz) cheese.

In Canada, unfortunately, more than one-third of children aged four to nine are under consuming milk products. Getting enough is especially important during the pre-teen and teen years, when bones are growing their fastest. However, among children aged 10-16 years, 83 per cent of girls and 61 per cent of boys don't consume the recommended number of servings. These are alarming statistics!

To learn more about the serving sizes of milk products, visit getenough.ca.

Milk products equal good sense
With up to 16 essential nutrients, milk products are a great way to help your children meet their daily vitamin, mineral and protein needs. Milk products contain calcium, phosphorus, and zinc, which work together for optimal bone growth. Children who fall short of these nutrients may not grow to their full potential, may have weaker bones and run the risk of developing osteoporosis later in life. Plus, consuming sufficient amounts of milk products may also help with weight control. Studies on pre-teen and teenage girls found that those who consumed more calcium and milk products had lower body weight and less body fat than girls who had fewer milk products.

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

Divide and conquer
Encourage your children to consume more milk produces and remember that every bit counts. Simply divide the servings between all meals and snacks, and they'll easily meet their daily requirements. No one wants to pile extra homework on their kids, but doing "milk math" is as easy as 1-2-3 with these options:

1. Breakfast
• Cheddar Apple Bars and a glass of milk
• Mozzarella wrapped in whole wheat pita
• Whole grain cereal and milk

2. Lunch
• Roasted Vegetable Pasta Bake
• Bean and cheese burritos
• Yogurt with granola

3. Dinner
• Mushroom Sloppy Joes
• Vegetables and Yogurt Dill Dip

Adding healthy snacks to the mix
After a hard day hitting the books, kids return home famished. This is a great opportunity to serve easy, convenient and milk-based snacks to refuel their bodies, invigorate their minds, and keep them satisfied until dinner:
 
• Strawberry Banana Smoothie
• Crackers and cheese
• Sliced fruit dipped in yogurt

The next time you're helping your children with long division, pour yourself a glass of milk too. The best way to encourage your children to consume more milk products is to be a good role model.
 

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