Got Milk? More Important Than You Think!

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January 10, 2013 by thehealthyheartcenter

Less than 50% of children ages 2 to 8, and only 25% of kids ages 9 to 19, drink the recommended amount of milk each day. What’s the problem with these statistics? In addition to providing children with a variety of vitamins, minerals, and other nutrients to keep kids healthy, milk is especially important to help build and maintain strong bones. It is a top source of high quality protein, with each cup delivering more protein than a large egg.

 

It is recommended for children ages 2 to 4 to consume 2 cups a day; 2½ cups for kids 4 to 8; and 3 cups for kids 9 and older. Make an effort to choose lower fat options such as 1% or non-fat milk. These deliver the same nutrition of 2% or whole milk, except with a fraction of the total and saturated fat, making them more heart healthy and also lower in calories.

  • Whole Milk: 150 Calories, 8g Fat
  • 2% Milk: 120 Calories, 4.5g Fat
  • 1% Milk: 100 Calories, 2.5g Fat
  • Skim Milk: 80 Calories, 0g Fat

 

If drinking milk is not a common practice in your household, or trying to get your child to do so is a struggle, try these quick tips:

 

  • Shun the Soda
    -Soda is a major competitor for kids’ attention. In addition to packing nearly 3 tablespoons of added sugar per can (and lots of empty calories), soda may disrupt behaviors. Poor mental health and substance use have been associated with consuming sugar-sweetened drinks.

 

  • Turn It into a Treat
    -If your child insists on soda and sweetened drinks, try stirring a teaspoon or two of chocolate or strawberry syrup into low-fat milk for a sweet treat with far less sugar, yet more protein and child-friendly nutrients.

 

  • Serve It at Snack Time
    -A glass of milk at snack time can make up for the nutrients kids may be missing at meals. Offer it with fresh fruit, whole grain crackers or a home-baked cookie or muffin.

 

  • Show ’em How It’s Done
    -Children learn by example, so the very best way to get your kids to drink milk is to be a good role model and drink yours too.

 

Source: http://www.eatright.org/kids
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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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