Which Milk is Best For You?

Milk and nutrition

• Milk is great for your nutrition and overall health.
• It is recommended that milk and other dairy products be consumed daily as part of a balanced diet.
• Milk is considered one of the world’s ‘complete’ foods. There is no other drink available that contains such a large range of naturally occurring nutrients.
• Milk is packed with more than 10 essential nutrients from vitamin A, vitamin B12, calcium, carbohydrate, magnesium, phosphorus, protein, potassium, riboflavin and zinc.
• Milk is the richest dietary source of calcium, a nutrient that is often lacking in the diet of many Australians, and one that is important throughout life, especially in the childhood and teenage years to increase density of bones.
• Many people, especially teenagers and young women, reject milk or fail to take in enough dairy (or calcium rich foods), because they are concerned about the fat level in milk; milk is often perceived as being “fattening”.
• Interestingly, a US study had found that children who avoid milk tend to be fatter than children who drink milk. This may be because milk is being replaced in the diet by fruit juice, soft drinks and other high-energy drinks. (Source: www.betterhealth.vic.gov.au)

Choosing the right milk for you

Choosing the right type of milk is becoming more difficult as more varieties of milk are becoming available on the market. There is a wide range of fresh, long life, concentrated, powdered, flavoured, and non-dairy milk varieties.

For children, because of their nutritional requirements, there are some milk varieties that are preferred or recommended for consumption, whereas other varieties are generally not encouraged. For adults it’s a matter of preference.

REGULAR / FULL CREAM / WHOLE MILK

• Contains less than 4% fat.
• A rich source of vitamin A and vitamin D.
• Is rich and creamy in texture.
• Useful or recommended for:
  - People of all ages, especially toddlers, children, teenagers and young adults who love the taste and creaminess of full cream (original) milk.
  - Preschool children (or children aged one and over); this is the time when children need the kilojoules or calories (energy) from the fat in milk for their rapid growth.
  - People who are wanting or needing to gain weight.

REDUCED FAT MILK

• Has less than half the fat content of regular milk, although the exact level varies with different brands.
• Generally contains less than 2% fat. Most varieties have 1.2 to 1.6 % fat.
• Vitamin A and D content is also reduced.
• May have extra protein and calcium added.
• Useful or recommended for:
  - People who find skim milk too watery, and/or who want a lower level of fat than in regular milk, but enjoy the creamy “full” taste of regular whole milk.
  - Adults or teens watching their weight.
• Not suitable as a major beverage for children under 5 years of age.

LOW FAT MILK

• Contains less than 1.5% fat and almost the same nutritional benefits as regular milk, with boosted calcium content.
• Useful or recommended for:
  - Adults or teens watching their weight.

SKIM / NO FAT MILK

• Contains 0.15% fat.
• Can taste quite watery, since all the fat is removed.
• Sometimes milk solids are added to optimise the taste.
• Generally has the same calcium level as regular milk.
• Doesn’t contain any vitamin A or D.
• Useful or recommended for:
  - Anyone over 5 years of age.
  - Adults or teens watching their weight.
  - People who want all the goodness of diary but want to seriously keep their intake of fat, cholesterol and kilojoules/calories (energy) to a minimum.

MODIFIED MILK

• May be protein or vitamin enriched, high in calcium, iron fortified or low in lactose.
• Developed to cater for a range of dietary requirements.
• Generally calcium-enriched milks are also fat reduced.
• Calcium-enriched milk is recommended for:
  - Menopausal women.
  - The elderly.
  - People who need the extra calcium, do not consume sufficient quantities of other calcium-rich foods, and/or who are at risk of osteoporosis.