“Know Your Food Series”-5 Hello, Dear Parents & Children, this month’s theme for our food nutrition and health corner is and Milk Products

Everyone says milk and milk products are good for health but which are they? • Low fat (skimmed) milk • Low fat • khoa • • Low fat homemade paneer • • Lassi

Nutrient profile: • They are an important source of proteins, fats, carbohydrates, vitamins and minerals. • Milk is one of the best natural sources of calcium which is bio-available and easily digestible. • Skimmed milk has low levels of saturated fat and cholesterol. Example - 100 ml full milk has 11 mg cholesterol 100 ml skimmed milk content is 3 mg cholesterol • Milk proteins have high biological value (good quality protein); essential for growth. • Standard cow’s milk and buffalo’s milk has 4-5% fat. Half or a little more of Milk fat is saturated. However, the fat in milk is preferable to other oils from fried foods; as it also carries with it fat-soluble vitamins like Vitamin A and others. • You can remove the cream or malai to reduce fat content.

What are the health benefits of milk and milk products? ♦ Calcium rich diet is essential for well developed bones; especially for growing children. ♦ The critical time to have enough good quality calcium/ phosphorus is when children are gaining height and skeletal development is rapid- especially till age 18 years. ♦ Milk also contains many tooth friendly nutrients. ♦ It also contains CASEIN, which forms a thin layer over the enamel on the tooth surface and protects it from damage. ♦ Milk sugar (lactose) is least likely to cause tooth decay. ♦ Low fat milk based dairy foods have a low glycemic index (GI) – Smile a sweet smile Good for weight management and for diabetes control. With healthy teeth! ♦ Calcium present in milk also helps in maintaining normal blood pressure. ♦ The main source of Vitamin B12 for vegetarians is milk

Some of the COMMON milk products are ♦ Skimmed milk/powder-low in fat & fat soluble vitamins ♦ Toned milk-contains only 1.5 % fat ♦ Cream /malai-contains 16-38% fat ♦ Khoa-supplies 24% fat ♦ Cottage Cheese-supplies 22% fat

Do you know how many calorie you get from milk and milk product? Food item Serving Size Calorie Milk With Bournvita 1 Glass 370 Badam Milk shake 1 Bottle (220 ml) 230 Amul kool chocalate 1 Bottle(200 ml) 220 Kesar Kool 1 Bottle(200 ml) 180 Tiger zor- cocomilk 1 Bottle (200 ml) 150 Lassi (Sweet) 1 Glass (200 ml) 150 Masti Dahi ( amul) 1 Cup (200 ml) 120 Milk (Buffalo) 1 Cup 120 Lassi (Salty) 1 Glass 90 Milk (Cow) 1cup 70 Buttermilk 1 Tetra Pack (200 Ml) 60 Skimmed Milk 1 Cup 40 How will you encourage children to consume more use of milk and milk products?

Milk based items: Curd based items Paneer based items • Different type of shakes like • Different raita like boondi raita, • Paneer tomato paratha chiku shake , Apple shake, mix veg. raita, cucumber raita, banana shake, Badam shake pumpkin raita • Milk with bournvita • Buttermilk • Paneer Bhurji • Ice- • Plain dahi • Palak Paneer • Fruit Custard • Dahi vada • Paneer Brown bread Sandwich • Kheer • Different type of bhel with dahi • Doodh poha • Kadhi • Thandai • Shrikhand

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