MILK

Whole, Lowfat, Skim: Choose Wisely!

milk carrier

Whole milk has 8 grams of FAT and 150 calories per cup.
2% milk has 4.7 grams of FAT and 121 calories per cup.
1% milk has 2.6 grams of FAT and 102 calories per cup.
Skim milk has virtually no FAT and only 86 calories per cup.

WHOLE MILK has almost 2x the calories and 8x the fat and cholesterol than skim milk.
VITAMIN D is the same no matter what kind of milk you use.
CALCIUM is higher in the lower fat milks.
VITAMIN A is 2x more in the lower fat milks.
PROTEIN is the same in all milks.
VITAMIN C is the same in all milks.

If you are currently using whole milk, try switching to 2% milk. Once you get used to the taste of less fat (creaminess), you probably won't miss it. If you are using 2% milk, try switching to 1%; and if you use 1%, try the switching to skim. Your heart will "thank you".

LACTOSE INTOLERANCE line

What is it?
A person who has difficulty digesting milk sugar (lactose) is considered lactose intolerant. The enzyme, lactase, is made in your body and breaks down the lactose to make it digestible. Some people don't produce enough of this enzyme. That's why some of the milk sugar passes through your digestive system without being absorbed and you may feel bloated or get cramps, pass gas or even get diarrhea, if you are lactose intolerant.

What causes it?
Some people produce less lactase as they grow older.
It is sometimes inherited from your parents.
It is caused by certain medical conditions, like intestinal diseases.
It can be a side effect of certain medications.

Your ancestry has a lot to do with lactose intolerance. Those who might have more of a tendency to be lactose intolerant: African Americans, Hispanics, Orientals, and Native Americans. Those less likely to be lactose intolerant: adults of Northern or Western European descent.
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What can you do if you are Lactose Intolerant?

Drink milk with a snack or with a meal.....the digestive process is slowed down by solid foods.
Try yogurt. Look for the term "active cultures" on the label. The active cultures will help your body digest the lactose.
Drink "lactose-reduced" milk. This milk has 70% less lactose than regular milk.
Try hard cheeses, like cheddar, Swiss or Parmesan. Most of the lactose is removed during the processing.
You can get tablets or drops at the drug store to help you digest milk and milk products.

Don't force yourself to drink milk if you don't like it, or if it makes you sick. If you are pregnant, your health care professional can suggest a calcium supplement. If you are breastfeeding, you still don't have to force milk. Try other sources of CALCIUM like: dark green vegetables, broccoli, soybeans, tofu and other soy products, black strap molasses, or sesame seeds. Be sure you get enough calcium so you don't risk getting osteoporosis.

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