If you want to get milk you have many choices of packaging, flavor and fat levels plus various calcium and vitamin supplements.

Rather than avoiding dairy products, those concerned about weight should rely on low-fat products for energy and nutrition.

Milk used to be a no-brainer. Whether it was delivered daily to the door or picked up at the store, the product was full, fat and creamy. In fact, the cream line was visible through the glass with the richest milk rising to the top third of the bottle.

Fast forward several decades and the answer to the question “Got milk?” could generate a dozen different choices.

A visit to the dairy aisle at the local supermarket requires a flurry of decision making. White milk comes as regular whole, 2%, 1%, ½% , skim, Fitmilk, Lifemilk, organic milk, UHT and lactose free. Then there are chocolate, coffee and fruit-flavored milks, Kidsmilk, buttermilk, whey-based drinks and milk-based products such as yogurt, liquid yogurt, dairy desserts, cream, sour cream, cottage cheese, cream cheeses, hard and soft cheeses and ice cream.

A major trend in recent decades has been the move away from whole milk to low-fat and fat-free milk. As America continues to struggle with the issue of weight control, some consumers shy away from milk altogether, seeing it as a high-fat choice; others opt for the lower fat products.

Between 1970 and 1997 Americans consumed 21 percent less milk, although cheese consumption increased two and one half times. As milk consumption has decreased, the consumption of carbonated soft drinks has doubled since 1970.

Milk is Nutrient Dense
Milk and milk products contain high quality proteins and are a rich source of vitamins and minerals, especially calcium.

Many people, especially teenage girls and young women cut out milk products in an effort to lose weight. A number of studies show, however, that a diet rich in low-fat dairy products can actually reduce the risk of obesity by up to 80 percent.

A study conducted by researchers at the University of Tennessee’s Nutrition Institute found that women who consumed at least three servings of low-fat dairy products per day had the lowest risk of becoming obese. Researchers concluded that a diet rich in low-fat dairy products affected the way fat cells operated. Low-fat dairy products resulted in fat cells turning on the mechanism to break down fat, thus lowering the risk of obesity.

Rather than avoiding dairy products, those concerned about weight should rely on low-fat dairy not only for energy rich foods but as a valuable source of vitamins, minerals and calcium.

Dairy products are an easy way to get recommended amounts of calcium. The National Science Academy recommends that children and teens between the ages of 9 and 18 have 1,300 milligrams of calcium each day, the equivalent of four 8-ounce glasses of milk. Even if a child doesn’t drink a lot of milk, he might enjoy milk with cereal, yogurt or a yogurt shake, chocolate milk, ice cream or cheese.

Calcium is an essential mineral, necessary for the building of bones and teeth. Up to half of bone mass is built during adolescence, laying down a foundation for later years.

Studies show that 80 percent of teenage girls and 60 percent of boys don’t get enough calcium for healthy bone development. Lower bone mass during the teen and young adult years can set the stage for osteoporosis, a disease that leaves bones thin and brittle in later years.

Osteoporosis affects more than 25 million older Americans, taking a heavy toll in tooth loss and broken hips, wrists and backs. A solid calcium intake in early decades can protect against the trauma and even early death associated with osteoporosis in later years.

But I’m Lactose Intolerant
Many individuals are lactose intolerant, unable to digest lactose, the sugar found in milk and dairy products. About 75 percent of the world’s population are unable to fully digest lactose after infancy. In the United States African-Americans are most likely to be lactose intolerant with about 70 percent of individuals affected.

Symptoms of lactose intolerance include abdominal pains, bloating, flatulence and diarrhea. Even those who are lactose intolerant don’t have to avoid dairy products, however. Studies show that tolerance improves with increased exposure. Drinking milk with a meal or other foods results in a threefold improvement in symptoms.

Some dairy products are also easier to digest because of the bacteria found in them. These include yogurt, cultured buttermilk and hard cheeses such as Swiss and cheddar.

Lactose-free and lactose-reduced milk are now available at supermarkets, making it possible for those with lactose intolerance to ensure they’re getting plenty of calcium in their diets.

A World of Choice
If you want to get milk you have many choices of packaging, flavor and fat levels or with added calcium and vitamin supplements.

• Skim milk has no fat at all and an eight-ounce cup provides 30 percent of the RDA for calcium.
• Low-fat (1 percent) milk has 2.6 grams of fat but is higher than skim in magnesium and conjugated linoleic acid (which may fight cancer).
• 2 percent milk has 5 grams of fat per serving, but has a richer taste closer to that of whole milk that some kids may prefer.
• Whole milk has 8 grams of fat per serving. If you’re not worried about weight it’s a great source of calcium, so go ahead and enjoy it.
• Kidsmilk is packaged in halfpint bottles with drinking tops. It is a reduced-fat milk that has 67 percent more calcium than regular milk and 50 percent more of nine key vitamins. It’s a more expensive way to buy milk, but if you have trouble getting kids to drink milk it may be worth it.
• Lactaid is 100 percent lactose free milk and offers an easy way for those who are lactose intolerant to get their calcium.
• Fitmilk is a fat-free milk but with solids added to mimic the full mouth feel of 2 percent milk.
• Lifemilk is a low-fat milk targeted to adults that is fortified with extra calcium and nutrients to promote calcium absorption. It’s a good choice for seniors who may find it hard to get enough calcium.
• Organic milk products have soared in popularity in recent years. They are more expensive than their non-organic counterparts but many consumers are willing to pay more for organic products.
• UHT (Ultra heat treated) is milk that has been processed at high temperatures and packaged so it can be kept for months on the shelf. Popular in Europe, milk that doesn’t require refrigeration is not widely available in the United States but some consumers like its convenience.

Milk and milk products are key players in a healthy diet for most Americans. Take advantage of the myriad of choices out there and make milk a part of your regular meal plans.

REFERENCES:
“Diet and Colorectal Cancer in Women,” Nutrition Research Newsletter, February 1998.
Melissa Gotthardt, “There’s Something About Dairy,” Men’s Health, December 1998.
Shirley Gerrior et al, “Milk and Milk Products: Their Importance in the American Diet,” Food Review, May-August 1998.
Peter R. Holt et al, “Calcium Intake and Colon Cancer Biomarkers,” JAMA, April 7, 1999.
Increased Exposure to Dairy Foods Decreases Symptoms of Lactose Intolerance in Adolescent African Americans,” Nutrition Research Newsletter, June 2000.
Lois McBean, “Emerging Dietary Benefits of Dairy Foods,” Nutrition Today, January 1999.
Dee Murphy, “Calcium Counts,” Current Health 2, October 1999.
“Organic Dairy Products,” Dairy Industries International, February 1999.
Philip Towers et al, “The Role of Milk in Human Health: an Australian Perspective,” Nutrition Today, September-October 1997.