Milk Varieties

DEFINING THE DAIRY CASE
Next time you walk down the dairy aisle, know what you're looking at.

Do you stare at the sea of milk varieties in the dairy case and wonder what all of it means?  We continually find more choices appearing in the dairy aisle.  Being aware of what all of those choices are can help you select the most appropriate type of milk for you and your family.  

"There are many misconceptions about what whole, 2% and lowfat milk really mean," says Dr. Cora Collette Breuner, pediatrician and adolescent medicine specialist at Seattle's Children's Hospital. "It is important for consumers to be informed to ensure that they are aware of the nutritional value of different milk products, and can therefore make the best decision."

Milk is one of the best sources of calcium in the American diet.  It also provides high-quality protein, vitamins D and A and other nutrients.  "The reality is that 2% milk is just that, only 2% fat. That is not a lot of fat for the amount of nutrition that comes from drinking a glass of milk," says Dr Breuner.

Lola O'Rourke, registered dietitian and national spokesperson for the American Dietetic Association, says to keep in mind that while all milk provides important nutrition, lowfat and nonfat milk provide a way to enjoy milk with less fat. "The only significant difference between whole, 2%, lowfat and nonfat milk is the fat content; nutritionally they all provide calcium and other important nutrients." Cutting out the fat does not change milk's nutritional value.

Flavored milk drinks are a way for parents to encourage drinking milk because they are well liked, especially among children and adolescents.  According to a 2001 survey of 12,000 individuals regarding their usage of flavored milks, about one-third of children aged 9 to 11 agreed that they would drink more milk if it were chocolate.  This finding is similar to that of an earlier national survey in which 39% of children 8 to 13 years agreed that they would drink more milk if it were flavored.

Here is a description of milk varieties found in the dairy section:

~       Whole Milk (3.25 % fat) contains 150 calories and 8 grams (g) of fat per serving (8 fluid oz). Although not required, whole milk may be fortified with vitamin D at a level of 400 International Units (IU) per 1 quart. If vitamin D is added, the label must state this fact.

~     2% Reduced-Fat Milk (2% fat) contains 120 calories and 5 grams (g) of fat per serving (8 fluid oz). Vitamins A and D are removed with the milk fat. For this reason, these vitamins must be added to 2% reduced-fat milk so that it contains at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The addition of these vitamins must be stated on the label.

~     1% Lowfat Milk (1% fat) contains 100 calories and 2.5 grams (g) of fat per serving (8 fluid oz).  Vitamins A and D must be added to a level of at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The label must indicate the addition of these vitamins.

~     Fat-Free Milk (also called Skim or Nonfat - 0% fat) contains 80 calories and 0 grams (g) of fat per serving (8 fluid oz). Vitamins A and D must be added to a level of at least 2,000 IU of vitamin A and 400 IU of vitamin D per 1 quart. The label must indicate the addition of these vitamins.

~     Flavored Milk (fat-free, 1% lowfat, 2% reduced-fat, whole milk) is milk to which flavoring such as cocoa or cocoa powder, strawberry or vanilla extract and a sweetener have been added. Variety of flavors include chocolate, strawberry, vanilla, banana, cappuccino and coffee.  This milk contains the same important nutrients as its unflavored counterpart. Chocolate milk contains about 60 more calories per serving (8 fluid oz) than white milk.

~     Evaporated Milk (6.5% fat) is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with vitamin D to a level of 25 IU per 1 fluid ounce, canned and heat sterilized. The addition of vitamin A is optional.

~     Evaporated Fat-Free Milk (0.5% fat or less) is a concentrated, fortified (vitamins A and D) fat-free (skim or nonfat) milk that is canned and sterilized.

~     Sweetened Condensed Milk (8% fat or less) is a canned milk concentrate of whole milk to which sugar has been added. The sweetener used (usually sucrose) prevents spoilage. Sweetened condensed fat-free milk contains no more than 0.5% milk fat.

~     Acidophilus Milk. This milk contains acidophilus culture (beneficial bacteria). However, the milk is not actually cultured as yogurt. In the process of making yogurt, milk and an added starter (beneficial bacteria) are placed in a warm environment (such as a temperature-controlled yogurt maker) so the flora can ferment and thicken the milk. Acidophilus milk has the same culture, but has not gone through the full thickening process.

~     UHT Milk (ultra high temperature milk) or sterilized milk has been heat treated for one to two seconds at 138-158 degrees Celsius. Unopened, it remains fresh for three months without refrigeration. Once opened, UHT milk will keep fresh as long as regular milk and should be refrigerated.

~     Lacteeze and LactAid 2% and skim milks contain the same nutrients as regular milk. Most of the milk sugar, called lactose, has been broken down into two sugars that are easily tolerated by people who have trouble digesting milk.

~     Organic Milk comes from cows that are fed crops that are organically grown and this is the main difference from regular milk. Regular and organic milks are equally safe and nutritious.  

~     Buttermilk has a tangy flavor, a smooth rich body and most often contains 1% milk fat. A culture is added to give buttermilk its consistency and flavor.

~     Homogenized Milk. In the homogenization process, milk fat is broken into particles so small that it is emulsified and suspended within the milk, instead of floating at the surface. In the United States today, almost all commercially available milk is homogenized.

ALTERNATIVE DRINKS
~     Goat's Milk is nutritionally similar to cows' milk. Goat's milk may or may not contain added vitamin D, so check the label. Goat's milk is no better tolerated by those with lactose intolerance or milk allergies than cow's milk.

~     Plant-Based Beverages (such as soy or rice) may or may not be vitamin fortified.  The level to which they fortified will vary, so check product labels carefully.  These products provide another option for people who cannot digest lactose.  Although often described as "milk," the use of that term on their labels is illegal.
          

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