Milk is an important food in a healthy eating pattern.
Milk products have alternatives, together milk and these alternative products are called ‘Milk & Milk Alternatives’.
To communicate the importance of milk in a healthy diet, Canada Food Guide has classified ‘Milk & Milk Alternatives’ as the third food group, third in importance to ‘Vegetables & Fruit’ and ‘Grain products’
‘Milk & Milk Alternatives’ provide important nutrients such as protein, vitamin-D, calcium, zinc, magnesium, vitamin-A, fat and B12.
Milk is our main source of vitamin-D.
‘Milk & Milk Alternatives’ include:
Some milk products contain high levels of fat, so choose skim, 1% or 2% milk for healthier eating.
For overweight and obese individuals low fat cheese and yogurt are better choices.
Soy beverage is an excellent alternative to milk and is low in fat.
A serving of Milk & Milk Alternatives is 250 ml milk or fortified soy beverage, 50g of cheese, 125 ml canned milk , 175g yogurt or 175g of kefir.
The number of servings we require on a daily basis is based on age and gender. Children and teenagers require more servings of milk per day than adults.
A child requires 3-4 servings, an adult 19-50 requires 2.
Click Here to workout your daily requirements of milk products for yourself.
Tips for using Milk & Milk Alternatives
■Have a glass of low fat milk instead of pop of fruit drink
■Use low fat milk whenever a recipe calls for milk
■Choose low fat cheese and yogurt
■Pack milk in a reusable container for lunch
■Use skim, 1% or 2% to reduce saturated fat in the diet
Our health program prepares people to develop healthy eating skills using the four food groups.
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