Milk is a One-stop Shop for Nutrients and Taste

Would you shop at nine different stores to buy nine items on your grocery list when you could find all items at one store? Probably not. This same logic applies to milk. Milk contains nine essential nutrients, including protein, calcium, potassium and Vitamin D that are critical to your family’s health. Other beverages tout a nutrient or two, but you’d have to shop and buy multiple beverages to equal the unique nutrient package of milk. Consider milk your one-stop shop for nutrients and taste.

Additionally, when it comes to children, those who drink flavored milk meet more of their nutrient needs, do not consume more added sugar, fat or calories, and are not heavier than non-milk drinkers. Low-fat chocolate milk is the most popular milk choice in schools and kids drink less milk (and get fewer nutrients) if it’s taken away.

Drinking milk also benefits active individuals, which makes it a smart choice among sports nutrition beverages. The water and electrolytes in milk can help keep you hydrated. They replace what is lost in sweat during activity and in the heat, and the carbohydrates keep bodies moving.

See how milk delivers compared to other popular beverages.

Try these milk-tastic recipes to help you reach your three servings every day:

Make It Better with Milk

Or, try these milk cooking tips. Even a small amount of milk at a time will add up at the end of the day.

Breakfast Bonus:

  • Stir up a bowl of instant or old-fashioned oatmeal or other hot cereal with milk instead of water.
  • Make fluffier scrambled eggs and omelets with milk by whisking about 2 tablespoons of milk into each beaten egg.
  • Skip the empty calories and add a shot of milk to your coffee instead of nondairy creamers.

Super Soups and Sides:

  • Use milk instead of water when preparing canned or packaged soups for a creamier, richer soup.
  • Use milk instead of water when preparing instant mashed potatoes, rice, couscous or stuffing.

Boosting Baked Goods:

  • Add milk instead of water when preparing boxed muffin and quick bread mixes, pancakes and waffles.

Drink It Up:

  • Heat a cup of milk in the microwave or on top of the stove and use in place of water when making instant hot cocoa and specialty coffee drinks, like cappuccino mixes.
  • Enjoy a milkshake by blending fat-free milk, your favorite fruit and a few ice cubes in your blender. For extra thickness, add some yogurt or make your ice cubes with milk instead of water.

*Daily Recommendations: Three cups of low-fat and fat-free milk or equivalent milk products for those nine years of age and older and two cups of low-fat and fat-free milk or equivalent milk products for children two to eight years old.