All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Celery

Cereals

Cheese

Cherries

Chiles

MILK AND DAIRY PRODUCTS

Typical serving size:

1 cup of milk (8 fl oz or 236 mL)

HOW THEY HARM

High cholesterol Lactose intolerance

Allergies

Acne

WHAT THEY HEAL

Bone loss Insulin resistance Milk is a good source of dietary calcium, a mineral needed to build healthy bones and teeth and to maintain many of the basic functions of the human body
The milk sold in North American markets is also fortified with fat-soluble vitamin D, and homogenized for a smooth texture
Two to four servings a day of milk and other dairy foods are recommended
THE RAW MILK ISSUE The controversy surrounding raw milk continues to stir up debate
Enthusiasts claim that raw milk is fresher and tastier and that it cures certain ailments
However, unpasteurized milk may contain disease-causing organisms from the cow, from its human handlers, or from the milking and processing equipment
In the pasteurization process, milk is heated hot enough and long enough to kill most microorganisms without compromising the taste or the nutritional content of the milk
The sale of unpasteurized milk is illegal in North America, and health regulatory bodies urge pregnant women and people with weakened immune systems to avoid raw-milk cheese
Widely available types of milk include regular whole milk (not less than 3
25% fat), low-fat and skim milk (with fat from 2% to less than 0
5%), and cultured buttermilk (less than 1% fat)
Another type of milk known as UHT (ultra-high temperature) is processed at high temperatures so that it can be stored without refrigeration for long periods
To make evaporated milk, 50 percent of the water is evaporated
Then, for condensed milk, sugar is added—up to 40 to 45%
Dry, or powdered milk, has had all the moisture removed
Flavored milk, such as strawberry and chocolate, has about 4 tsp or about 64 calories of added sugar per 8-oz carton
Cream, which is made from skimming off the butterfat from the top of milk, is dense with calories —a mere tablespoon has 25 calories
Other common dairy products include cheese, ice cream, and yogurt
Milk and dairy products in North America are almost always made from cow’s milk, but other types of milk have been gaining popularity
For example, goat’s milk can be used exactly like cow’s milk
It’s usually a little thicker and creamier in texture and can have a musky odor
It can be easier to digest and is a rich source of vitamin A and riboflavin
However, those with lactose

Allergies

may still be affected by goat’s milk, too
60% of adults in the United States cannot digest lactose, the sugar in milk

Health Benefits

Helps support bone health
One cup of milk contains about 300 mg of calcium
A diet rich in calcium can help prevent osteoporosis
Prevents insulin resistance
Two Harvard studies found that people who made dairy foods part of their daily diets were 21% less likely to develop insulin resistance and 9% less likely to develop type 2 diabetes

Health Risks

High blood cholesterol
One cup of whole milk contains 5 g of saturated fat, which is 25% of the Recommended Daily Intake (RDI) for saturated fat
A steady habit of drinking whole milk, in turn, can lead to high blood cholesterol
Lactose intolerance
Many North Americans have some degree of intolerance to milk because they lack the enzyme that is needed to digest milk sugar, called lactose
The alternative is lactose- reduced milk or even small amounts of regular milk
The body also digests the lactose in yogurt and cheese more easily than in milk

Allergies

Cow’s milk can cause reactions in children and should be kept out of the diet during the first year of life
Acne
Research suggests that consuming milk may increase the levels of pimple-producing hormones known as androgens in the body, which can lead to more outbreaks in both adults and teenagers

Allergies

Mix evaporated skim milk into soup, which will give it extra body without extra calories

Make your own homemade whipped cream and avoid preservatives by beating a cup of cream with a whisk

Stir some fat-free dry milk powder into baked goods to boost the calcium

Buying Tip

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When buying milk and dairy products, pay attention to the date on the carton, which indicates the last day on which the milk can be sold

Look for milk dated several days in the future

Storing Tips

Milk is a low-acid food and is prone to spoiling: Even pasteurized milk contains bacteria and will quickly spoil unless refrigerated

Before the expiration date, extend the shelf life of milk by 4 to 5 days by zapping it in the microwave for 60 to 90 seconds

Place milk toward the back of the refrigerator, where it is colder than on the door

A temperature just above freezing is ideal, but milk should not be frozen

Milk is very sensitive to light, which rapidly breaks down the riboflavin and causes unpleasant changes in taste
Cardboard containers preserve their content better than clear plastic or glass bottles: Milk stored in bottles should be kept in the dark