Milk has long been a popular beverage, not only for its flavor, but because of its unique nutritional package. Milk is one of the best sources of calcium in the American diet. It also provides high-quality protein, vitamins and other minerals.

VARIETIES ■ Whole Milk (3.25% fat) ■ 1% Lowfat Milk (also called ■ Evaporated Fat-Free contains 150 calories and 8 grams Light Milk) (1% fat) contains 100 Milk (0.5% fat or less) is a (g) of fat per serving (8 fluid oz). calories and 2.5 grams (g) of fat concentrated, fortified (vitamins A Although not required, whole milk per serving (8 fluid oz). Vitamins A and D) fat-free (skim or nonfat) milk may be fortified with vitamin D and D must be added to a level of that is canned and sterilized. at a level of 400 International at least 2,000 IU of vitamin A and ■ Sweetened Condensed Units (IU) per 1 quart If vitamin D 400 IU of vitamin D per 1quart Milk (8% fat or less) is a canned is added, the label must state The label must indicate the milk concentrate of whole milk to this fact. addition of these vitamins. which sugar has been added. ■ 2% Reduced-Fat Milk ■ Fat-Free Milk (also called The sweetener used (usually (2% fat) contains 120 calories Skim or Nonfat Milk) (0% fat) sucrose) prevents spoilage. and 5 grams (g) of fat per serving contains 80 calories and 0 grams Sweetened condensed (8 fluid oz). Vitamins A and D are (g) of fat per serving (8 fluid oz). fat-free milk contains no removed with the milk fat. For this Vitamins A and D must be added more than 0.5% milk fat. reason, these vitamins must be to a level of at least 2,000 IU of added to 2% reduced-fat milk so vitamin A and 400 IU of vitamin D that it contains at least 2,000 IU of per 1quart The label must indicate vitamin A and 400 IU of vitamin D the addition of these vitamins. per 1 quart The addition of these ■ (fat-free, vitamins must be stated on 1% lowfat, 2% reduced-fat, whole the label. milk) is milk to which chocolate or cocoa and a sweetener have been added. This milk is just as nutritious as its unflavored counterpart. Compared to plain milk, chocolate milk contains about 60 more calories per serving (8 fluid oz). ■ Evaporated Milk (6.5% fat) is made by removing about 60% of the water from whole milk. The milk is then homogenized, fortified with vitamin D to a level of 25 IU per 1fluid ounce, canned and heat sterilized. The addition of vitamin A is optional. If added, each fluid ounce must contain not less than 125 IU of vitamin A.

Copyright © 2000, NATIONAL COUNCIL,® Rosemont, IL 60018-5616. MILK

PROCESSING TERMS Why Are Some An adequate intake of calcium Fortified? helps to reduce the risk of EXPLAINED Because few foods, including milk, osteoporosis, high blood pressure What Is ? naturally contain vitamin D, this and colon cancer. It is difficult to This is the process of heating vitamin is added to 98% of fluid obtain enough calcium without at a high enough milk marketed in the U.S. Because consuming milk (or other dairy temperature for a sufficient vitamin A is removed with the foods). To help meet calcium length of time to make milk milk fat, this vitamin is added to needs, the following number of bacteriologically safe and 2% reduced-fat, 1% lowfat and fat- servings of milk (or its equivalent) increase its keeping quality. free milks. If vitamin D and/or A is is recommended each day: Most milk sold in the U.S. is added to any , it pasteurized. Pasteurization must be indicated on the label. Children 4-8 3 servings has little effect on milk’s Nonfat milk solids may be added Children 9-18 4 servings nutritive value. to some fat-free milks to improve Adults 19-50 3 servings Adults 50+ 4 servings What Is their appearance, flavor and nutritive value. The milk must be Ultrapasteurization? Milk is a good source of high- Milk that is ultrapasteurized labeled Protein Fortified or quality protein, which means it has been heated to a higher Fortified with Protein. The contains all essential amino acids, temperature than pasteurized addition of nonfat milk solids the “building blocks” of protein. milk. Ultrapasteurized milk stays increases the calories from protein In addition to calcium, milk fresher longer under refrigeration and carbohydrate and adds more provides other minerals like than pasteurized milk. This calcium. Some milks may be phosphorus, which helps process is often used for fortified with calcium. If so, this strengthen bones; potassium, and . must be indicated on the label. which regulates the body’s How Does UHT or NUTRITIONAL fluid balance and helps Ultra High Temperature maintain normal blood pressure; Milk Differ from INFORMATION magnesium, which is found in Ultrapasteurized Milk? Milk is a nutrient-dense food. bones and teeth; and zinc, which The major difference is that UHT This means that it provides a helps keep skin, bones and hair milk is packaged in sterilized high level of essential nutrients healthy. The major fat-soluble containers. UHT milk can be compared to its calories. In fact, vitamins in milk are A, which stored at room temperature for each serving of milk provides helps maintain normal vision and up to 3 months. Once opened, 10% or more of the recommended skin, and D, which helps the body it should be refrigerated. daily intake for calcium, vitamin D absorb calcium. Milk is also a Why Is Milk Homogenized? (if fortified), protein, potassium, good source of the water-soluble Homogenization breaks up and vitamin A, vitamin B12, riboflavin vitamins niacin and B12. Niacin disperses milk fat throughout and phosphorus. plays an important role in milk, resulting in a smooth, Milk is an excellent source of maintaining the normal function uniform texture. Most whole calcium. Regardless of its fat of enzymes in the body. Vitamin milk is homogenized to prevent content, milk provides about B12 helps build red blood cells that the cream from rising to the top. 300 milligrams (mg) of calcium carry oxygen from the lungs to Homogenization results in a per serving (8 fluid oz). The chart working muscles. Milk is an softer in the stomach that below provides information on the excellent source of riboflavin (B2), aids digestion. calcium content of fluid milk which helps convert food into products per serving. energy and promotes skin and eye health.

A NUTRITIONAL LOOK AT MILK

Calories Fat Calcium 1 cup (8 oz) Kcal g mg Whole 149 7.7 291 2% Reduced fat 121 4.4 296 1% Lowfat 104 2.2 312 Nonfat 90 0.5 316 NATIONAL Chocolate, Whole 208 8.0 280 DAIRY Chocolate, 2% Reduced Fat 178 4.7 284 Chocolate, 1% Lowfat 157 2.3 286 ® COUNCIL Source: USDA Nutrient Database for Standard Reference. MILK

STORING AND COMMONLY ASKED What Is Skim Deluxe or Skim Supreme Milk? HANDLING MILK QUESTIONS ABOUT This fat-free milk looks like Milk is perishable. To preserve its MILK and has the mouth-feel of 2% safety and quality, the following When Can Infants Be Fed reduced-fat milk as a result of tips are recommended: Cow’s Milk? the addition of a small amount of ■ Refrigerate milk at 40°F or less Infants can be fed whole milk, dietary fiber to the milk. This milk as soon as possible after purchase not lowfat or reduced-fat milks, is an option for those who want and store in the original container. beginning at 12 months of age, the look and mouth-feel of 2% ■ Return milk to the refrigerator according to the American lowfat or whole milk without the immediately after pouring out Academy of Pediatrics. Whole extra calories and fat. Vitamin A the amount needed. Never milk is recommended for toddlers Palmitate Is Listed on Some return unused milk to the until at least 2 years of age. After Milk . original container. 2 years of age, lowfat milk may What Is It and Does It ■ Keep milk containers closed to be fed, depending on the child’s Contain Palm Oil? prevent the absorption of other caloric needs. Check with your When added to milk, vitamin A is flavors. An absorbed flavor doctor regarding the best choice combined with palmitic acid, also changes the taste, but the milk of milk for your child. known as retinyl palmitate, to is still safe. make it stable. There is no palm ■ Protect milk from exposure to Should I Be Concerned About Giving My Child oil, a highly saturated fatty acid, strong light since light can reduce in vitamin A palmitate. Vitamin A its riboflavin content and cause Chocolate Milk? No. Chocolate milk is just as is added to 2% reduced fat, off-flavors. 1% lowfat and fat-free milks. ■ Look for the “sell by” or “pull” nutritious as unflavored milk. dates on milk cartons. If properly Both milks are excellent sources Isn’t Milk Fattening? cared for, milk generally stays of calcium, a nutrient low in many Overweight results from fresh for 2 to 3 days after this children’s diets. Because kids like consuming too many calories date. Some dairy processors chocolate milk, they are more and getting too little exercise. guarantee their products for likely to consume this beverage There are a variety of milks with a specific time after this date. and, at the same time, boost different calorie and fat contents. Ask your grocer for more details. their calcium intake. There Take a look at the Nutrition Facts labels on milks. Fat-free milk, ■ Keep canned milks like is no scientific evidence that evaporated and sweetened drinking chocolate milk increases for example, has only 80 calories, condensed milks in a cool dry children’s caffeine intake, causes no fat and all the calcium of place and invert the cans every hyperactivity or contributes to other milks. 2 months. These milks generally tooth decay. keep for about a year at room If I’m Lactose Intolerant, temperature. Once opened, Should I Avoid Milk? canned milks should be poured Not necessarily. Many individuals into an opaque covered container, who have difficulty digesting refrigerated and used within a lactose (milk’s sugar) can few days. consume a glass or two of milk ■ Store dry milks in a cool, dry a day with meals with few, if any, place and keep in an airtight symptoms. Smaller portions container after opening. Once of milk (4 oz) consumed more reconstituted, dry milk should often may be better tolerated. be refrigerated and handled like Lactose-reduced or lactose-free other fluid milks. milks are also an option. ■ Freezing of milk is not Lactose-reduced milk contains recom-mended. It causes about 70% less lactose than undesirable changes in milk’s regular milk. Lactose-free milk texture and appearance. is 100% lactose reduced. ■ Microwaving milk is not recommended to extend milk’s or as a means NATIONAL of pasteurization. DAIRY COUNCIL®