Milk Adults Need Dairy, Too! Make It Easy

Today we will talk about… Why adults still need dairy foods The amount of milk adults need daily and how to get it The difference between low-fat and whole milk Lactose intolerance

Why drink milk when you’re all grown up? Diets rich in milk/milk products help build and maintain bone mass throughout life, which may reduce the risk of osteoporosis. Diets that include milk products tend to have higher overall nutritional quality.

More than healthy bones Did you know calcium is also… Needed for blood to clot Used in the transmission of nerve impulses Used to regulate your heart’s rhythm

Discussion How much milk counts as a serving 1 cup (8 ounces) milk is 1 serving recommended each day What other foods or drinks could you find that come in an 8 ounce size? Source:

Ways to get servings of milk Make a smoothie Add milk to your coffee Add milk to cold or hot cereal Make soups with milk Drink milk instead of soda or juice drinks Make pudding made with milk or drink a glass of chocolate milk mixed with crushed cookies Source:

Low-fat vs. Whole Milk Low-fat: same amount of calcium, protein, other minerals & vitamins as whole, but lower amounts of fat & calories Whole: more fat, saturated fat, calories What to do if you don’t like reduced fat milk –Gradually move down, mixing if needed

Activity Comparing Puddings Try the same pudding recipe made with whole milk and low-fat milk Can you taste the difference? Would you switch to low-fat milk for recipes similar to this one?

Lactose intolerance defined Occurs more often in people of color Failure to produce enough lactase (an enzyme) to digest the lactose (sugar) in milk –Undigested lactose is fermented by bacteria found in the intestine Symptoms may include nausea, cramping, bloating, pain, intestinal gas, diarrhea Symptoms may appear 15 minutes to several hours after eating lactose-containing foods and beverages

Eating dairy foods when lactose intolerant Choose lactose-free milk Take a lactase pill or drops before eating or drinking milk products Many with problems digesting lactose can eat or drink: –Up to 1 cup milk with a meal –Yogurt or cheese –Milk on hot or cold cereal Remember, choose low-fat or fat-free milk, yogurt, cheese Source: ealth_needs.html ealth_needs.html

Review Today we talked about… Why adults still need dairy foods How much milk adults need daily What is a serving of milk The importance of switching to low- fat milk Lactose intolerance and how those who are lactose intolerant may be able to eat/drink dairy foods

Goals for the week Choose one or think of a goal on your own! Switch to a lower fat milk Measure the amount of milk you usually drink to find out if it is an 8 oz serving

Questions or Comments… “Adults Need Dairy, Too!” Is a joint project of the Cooperative Extension Services in Oklahoma, New Mexico and Texas and is partially funded by Southwest Dairy Farmers.