Milk/Calcium

Milk - Is it in You? The serving size from the milk and dairy food group is 2-3 CUPS. 3 cups for teens and adults The following groups should have more servings. Pregnant and Lactating women Children Youth / Teens

Milk and Dairy Serving Sizes 1 cup (8oz) milk or yogurt 1 ½ oz natural cheese 4 dice stacked 2 nine volt batteries ½ cup cottage cheese 2 oz processed cheese (velveeta, cheese whiz, american) ½ c ice cream Tennis ball

Milk is very good for you, but it can also contain a lot of FAT Choose dairy products that are low in fat, such as: Skim milk Non-fat yogurt Low fat cheese

List three ways to reduce fat in recipes that use milk and milk products: Use less cheese-sharper flavor. Use milk with a lower % of fat. Use yogurt in place of mayonnaise.

Eat sometimes 2% or regular cottage cheese Reduced-fat or part-skim cheeses 2% low-fat milk, yogurt Ice milk (extra sugar) Frozen nonfat or low-fat yogurt (extra sugar)

Eat less often Whole milk cheeses Processed cheeses Whole milk Flavored milk (chocolate,strawberry,eggnog) Whole milk yogurt Ice cream

You may be surprised to know that there is no milk/dairy in softie ‘ice cream’ read the ingredients on the label

MILK NUTRIENTS Milk is our most nearly perfect food. No other single food can substitute for milk in diet and give a person the same nutrients that you get from a glass of milk. Milk, yogurt, and cheese are a good source of a COMPLETE protein. Milk also supplies carbohydrates and fats

Milk Nutrients Milk is fortified with the following vitamins: Vitamin A – prevents night blindness (B2) Riboflavin – growth promoting and eye function Vitamin D – which you also get from the sun Milk Products provide the following minerals: A. Phosphorus B. Iron C. Calcium ***

Critical for strong bones and healthy teeth 1 QT milk contains 1200mg of calcium – amount a teen needs each day. When you don’t get enough calcium, your body steals it from the calcium reserves in your bones. Around age 21 your body starts using the stored calcium, not storing it. Drink Milk not Soda Pop so your body has more calcium reserves.

Quantities of foods needed to supply the same amount of calcium (300 mg.) in one cup of milk: Milk Group 2 cups cottage cheese 1 ¾ cup ice cream 1 cup yogurt or pudding Fruit/Veg. Group 15 carrots 22 baked potatoes 21 cups watermelon 1 ½ c. broccoli Meat Group 10 eggs 29 Tbsp. peanut butter 4 ½ pounds fried chicken 5 pounds ham Grain Group 15 slices bread 73 cups corn flakes 13 cups oatmeal 14 cups rice

Osteoporosis – “Brittle Bones”. Osteo = Bone porosis = porous A disease that comes from lack of calcium. It can cause the skeleton to shrink and the bones to break very easily.

Milk Processing Terms Homogenization Fat particles have been broken down and distributed so the milk won’t separate. Pasteurization Heat treated to remove/kill harmful organisms-161 F for 15 seconds. FORTIFIED (Milk is fortified with vitamins A and D) Adding in one or more vitamins, minerals, or proteins not naturally present in the food. COAGULATE When a protein gets solid. (cheese, curds, egg…) UHT (Ultra-high temperature) Pasteurized at much higher temperatures than usual so it is shelf- stable ( Yahoo drinks in paper carton)

Milk comes in many different forms : Whole 2% 1% Skim Non-fat dry milk Evaporated Sweetened condensed milk Lactose reduced or Lactose free Buttermilk Flavored milk

Other Milk Products Cream Butter Yogurt Frozen dairy desserts Cheeses

Selecting milk and milk products Consider: Fat amounts Container size vs ($) Ingredients Tightly sealed and never opened Sell By date stamped on carton Select milk with the furthest date stamped from today. Product will last about a week after this date.

Storing milk and milk products Refrigerate promptly Store in original container Milk should stay fresh 5-7 days after date stamped on c. Keep container tightly closed so it does not absorb aromas Discard any milk left out longer than 2 hours Store away from light (destroys riboflavin)

Cooking Milk When cooking milk, four undesirable things can happen if you are not careful. These are: CURDLING BOILING OVER FORMING A SKIN SCORCHING To prevent these things from happening: STIR IT CONSTANTLY USE LOW HEAT

MAKING a WHITE SAUCE The secret to making a smooth white sauce is using the right amount of 3 ingredients: flour, fat, and milk in proper amounts of each. Measure these accurately and mix quickly. Recipe for a 1 cup medium white sauce: What ingredients change to make a difference consistency? Medium (soups, gravy, casseroles, cheese sauce) Thin (sauce for vegetables) Thick 2 TBL butter 2 TBL flour ¼ tsp salt Dash pepper 1 cup Milk 1 TBL butter 1 TBL flour ¼ tsp flour Dash pepper 1 cup Milk 3 TBL butter 4 TBL flour ¼ tsp flour Dash pepper 1 cup Milk

Cheese… Cheese is a SOLID FOOD made from milk. When bacteria and/or acids are added to milk, the proteins in the milk COAGULATE, or clump together to become a solid mass. Processed Cheese Imitation Natural Cheese Ripened and Unripened

Natural Cheese - FRESH (UNRIPENED) Highly perishable and must be kept refrigerated and served chilled. EX: Cream cheese, feta, mozzarella, ricotta

Natural Cheese - Ripened Cheddar and other Ripened cheese taste better when served at room temperature. SOFT CHEESES Bel Paese, brie, boursin, camembert SEMI-SOFT CHEESES Fontina, gorgonzola, gouda, havarti, Roquefort FIRM CHEESES Cheddar, gruyere, monterey jack, provolone HARD CHEESES Asiago, parmigiano-reggiano (parmesan)

Guidelines for cooking cheese Use a low heat Heat it just long enough to melt it. To speed up cooking time, grate or cut into small pieces. When microwaving, be careful-cheese gets very hot. Cheese can easily overcook in the microwave because of its high fat content. When cheese gets overcooked, it becomes very tough and stringy.

Discretionary Calories – extra calories leftover after your total calorie allotment.

TYPES OF MILK Whole Milk (no butterfat removed) 2% (reduced fat) 1% (low fat) Skim (non fat) Non-Fat dry (both fat and water removed) Flavored milk (chocolate, strawberry…) Sweetened condensed milk (50% water removed and sugar added ) Eggnog ( Mixture of milk, eggs, sugar and cream and flavorings) Buttermilk (culture added) Evaporated (60% water removed)

When cooking milk, 4 undesirable results can happen: 1. CURDLING Lumps from coagulated proteins. Generally from adding an acid. (lost valuable proteins) Cook at a low temperature Use fresh milk instead of sour milk (buttermilk) Thicken the milk with a starch (flour) before combining. (white sauce) 2. Film or Scum Solid layer that forms on the surface of milk during heating. Use a covered container Stir during heating Mix to form a layer of foam

3. BOILING OVER Caused by pressure buildup under the scum. Prevent the film from forming 4. SCORCHING Burning of settled milk proteins on sides and bottoms of pan. Results in color change and off-taste. (lost valuable proteins) During heating, stir the product constantly Scrape the bottom of the pan in a figure 8 style. low heat Use low heat