Milk: Protein & Calcium Powerhouse

6/13/2017

Milk should be part of your nutritious eating

Expecting a Similar Reaction from your Kid Too?

Today’s children are reluctant to drink milk. You may not even remember the last time your child came to you asking for a glass of milk. Analysis proves that less than 50 percent of children between 2 to 8 years and only 25 percent of kids aged between 9 to 19 years drink the recommended amount of milk daily. Milk and dairy products are the primary source of calcium. Calcium is essential to build strong bones, help muscles contract and transmit nerve impulses. Dietary associations have reported that children who miss out on their required dairy consumption rates barely meet the required calcium levels. Individuals allergic/not able to consume dairy can look for dairy alternatives at www.firsteatright.com.

Milk is the fountainhead of high-quality protein with every glass providing more protein than a large egg. Other than calcium, milk supplies us with eight other essential nutrients including vitamin D and potassium, which are deficient in many kids.

The optimal milk intake levels include:

Cups	Age (in years)
2	2–4
2.5	4–8
3	9 years and above

Be sure to choose low-fat options like 1 percent or non-fat milk. These provide all the nutrients of 2% or whole milk with a fraction of the total and saturated fat which is healthier for the kid’s heart and lower in calories. Sounds like a tall order? Try these tips:

Put a Full Stop to Soda
Today’s kids prefer drinking soda to a glass of milk. Sugar-sweetened drinks, like soda, contain nearly 3 tablespoons of added sugar per can (just empty calories) with a lot many side effects. Research indicates that disruptive behavior, poor mental health and substance use are other ill-effects of consuming these drinks. Studies also prove a decrease in performance and low grades in school in children who consumed at least one sugar-sweetened soda each day.
Provide Better Alternatives
Replace the sugar-sweetened drink with healthier options like low-fat milk with a teaspoon or two of chocolate or strawberry syrup. This is far better with less sugar, more protein and child-friendly nutrients.

The Best Snacking Option
A glass of milk is the best snack option for a kid making up for all the missed nutrients at meals. Match it with a fresh fruit, whole grain crackers or a home-based cookie or muffin for a good healthy diet.
Show Them the Right Way
Drinking your milk every day is the perfect way to make your child drink his/her milk daily. Being a good role model is the central way to make your child learn valuable ideas.