The New Complete Book of Food

 The New Complete Book of Food

Milk is our best source of calcium. Even though some plant foods such as beans have

more calcium per ounce, the calcium in plants is bound into insoluble compounds by phytic

acids while the calcium in milk is completely available to our bodies. No calcium is lost when

milk is skimmed.

Iodine and copper are unexpected bonuses in milk. The iodine comes from supplements

given the milk cows and perhaps, from iodates and iodophors used to clean the machinery in

milk-processing plants; milk picks up copper from the utensils in which it is pasteurized.

One cup whole milk has eight grams protein, eights gram total fat (4.5 g saturated fat),

24 mg cholesterol, 249 IU vitamin A, and 276 mg calcium.

One cup 1-percent (lowfat) milk with added vitamin A has eight grams protein, 476 IU

vitamin A, and 290 mg calcium.

One cup nonfat milk with added vitamin A has eight grams protein, 0.2 g total fat (0.1

g saturated fat), 5 mg cholesterol, 500 IU vitamin A, and 306 mg calcium.

The Most Nutritious Way to Serve This Food

In general, nutrition experts recommend low- or non-fat milk for adults, but whole milk for

very young children. In fact, the American Academy of Pediatrics warns specifically that

giving infants or very young children low- or non-fat milks deprives them of fatty acids

essential for proper growth and development.

Diets That May Restrict or Exclude This Food

Lactose- and galactose-free diet

Low-calcium diet

Low-cholesterol, controlled-fat diet

Buying This Food

Look for: Tightly sealed, dry, refrigerated cartons that feel cold to the touch. Check the date

on the carton and pick the latest one you can find.

Storing This Food

Refrigerate fresh milk and cream in tightly closed containers to keep the milk from pick-

ing up odors from other foods in the refrigerator. Never leave milk cartons standing at

room temperature.

Protect milk from bright light, including direct sunlight, daylight, and fluorescent light,

whose energy can “cook” the milk and change its taste by altering the structure of its pro-

tein molecules. Light may also destroy riboflavin (vitamin B 2 ) and vitamin B 6. Milk stored

in glass bottles exposed to direct sunlight may lose as much as 70 percent of its riboflavin