Nutrition
Milk and Good Health
GREAT AMERICAN
WEIGHT LOSS CHALLENGE
Milk can help you lose weight!
Evidence shows that by including three servings of milk a day—or 24 oz. every 24 hours, people on reduced calorie diets lose more weight and fat than people who don’t include milk in their diets.
Calcium and protien – both ingredients in milk – may improve your body’s ability to burn fat, especially around your middle! For daily guidelines for healthy weight loss, sample meals, weight loss tools and calculators, go to www.2424milk.com.
Good news for weight watchers! Milk can be the base for almost any weight loss plan. Including 24 ounces of low fat or fat free milk every 24 hours, in a reduced-calorie diet, provides calcium and protein to support healthy weight loss.
Drinking at least one glass of milk per day helps
reduce the risk of colorectal cancer, according to scientists at Boston's Brigham and Women's Hospital. Their recent report showed a 12 percent lower risk among daily milk drinkers when compared to those who drank less than two glasses of milk per week. The risk was reduced to 15 percent in those who drank more than a glass of milk per day.
Other dairy products did not show the same results. The study was funded by the National Institutes of Health and National Colorectal Cancer Research Alliance.
Time For Breakfast!
Encourage good nutrition by eating a creative breakfast. Break the rules and serve what your family likes to eat. They will be more likely to eat a good breakfast.
Try tacos, sandwiches, or soup to start the day. They’re all good choices because of the nutrients they provide. And that’s important because research shows that breakfast eaters are better able to think and learn during morning hours, do higher quality work, react more quickly and tire less easily. Prepare carry- along meals for eating on the way to work or school.
Your breakfast should include carbohydrates to raise blood sugar, and protein to keep your blood sugar from dropping later in the morning. Try to include a third of your daily requirements for protein, vitamins and minerals. Milk helps assure that you are getting your daily calcium and vitamin D. Below are some ideas.
- Peanut butter sandwich with raisins and/or bananas
- Yogurt mixed with granola and fresh fruit
- Cubes of cheese, fresh fruit, whole wheat crackers
- Hard-boiled egg, whole wheat roll, tomato juice with celery
- Pita pocket sandwich filled with chopped eggs, tuna, or chicken salad.
- Frankfurter in whole grain roll, apple sections
- Pizza, orange slices
- Tortilla wrapped around refried beans and cheese or scrambled eggs with green peppers
- Cream of Chicken soup (add your leftover chicken or vegetables), whole wheat roll, fresh fruit
- Cheese sandwich made with whole grain bread, lettuce and tomato, and an apple or pear
Longmont Dairy Product Nutritional Guide
For more information about milk nutrition and safety click here>>
Homogenized
Whole Milk
Nutrition Facts |
Serving Size 1 Cup (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 150
Calories from Fat 70 |
% of Daily Value |
Total Fat 8g |
12% |
Saturated Fat 5g |
26% |
Cholesterol 35mg |
11% |
Sodium 110mg |
5% |
Total Carbohydrates 11g |
4% |
Dietary Fiber 0g |
0% |
Sugars 11g |
|
Proteins 8g |
17% |
Vitamin A 6% |
Vitamin C 2% |
Vitamin D 25% |
Iron 0% |
Calcium 25% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Ingredients: Whole Milk |
Reduced Fat 2% Milk
Nutrition Facts |
Serving Size 1 Cup (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 120
Calories from Fat 45 |
% of Daily Value |
Total Fat 5g |
8% |
Saturated Fat 3g |
16% |
Cholesterol 20mg |
7% |
Sodium 120mg |
5% |
Total Carb. 11g |
4% |
Dietary Fiber 0g |
0% |
Sugars 11g |
|
Proteins 8g |
17% |
Vitamin A 10% |
Vitamin C 2% |
Vitamin D 25% |
Iron 0% |
Calcium 25% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Ingredients: Reduced Fat Milk, Vitamin A Palmitate,
Vitamin D3 |
Low Fat 1% Milk
Nutrition Facts |
Serving Size 1 Cup (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 110
Calories from Fat 20 |
% of Daily Value |
Total Fat 2.5g |
4% |
Saturated Fat 1.5g |
5% |
Cholesterol 15mg |
4% |
Sodium 125mg |
5% |
Total Carb. 12g |
4% |
Dietary Fiber 0g |
0% |
Sugars 12g |
|
Proteins 8g |
17% |
Vitamin A 10% |
Vitamin C 4% |
Vitamin D 25% |
Iron 0% |
Calcium 30% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Protein |
|
80g |
65g |
Ingredients: Low Fat Milk: Vitamin A, Palmitate, Vitamin B3 |
Fat Free Skim Milk
Nutrition Facts |
Serving Size 1 Cup (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 80 Calories from Fat
5 |
% of Daily Value |
Total Fat .5g |
1% |
Saturated Fat 0g |
0% |
Cholesterol 5mg |
2% |
Sodium 125mg |
5% |
Total Carb. 12g |
4% |
Dietary Fiber 0g |
0% |
Sugars 12g |
|
Proteins 8g |
17% |
Vitamin A 10% |
Vitamin C 2% |
Vitamin D 25% |
Iron 0% |
Calcium 25% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Ingredients: Skim milk, Vitamin A Palmitate,
Vitamin D3 |
2% Chocolate Milk
Nutrition Facts |
Serving Size 1 Cup (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 191 Calories from Fat 51 |
% of Daily Value |
Total Fat 5.5g |
8.5% |
Saturated Fat 3.2g |
15.2% |
Cholesterol 20mg |
7% |
Sodium 307mg |
12% |
Total Carb. 29g |
9% |
Dietary Fiber 1.5g |
6% |
Sugars 25.5g |
|
Proteins 9g |
2% |
Vitamin A 10% |
Vitamin C 4% |
Vitamin D 25% |
Iron 0% |
Calcium 30% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Ingredients: 2% milk, cocoa, granulated sugar, cornstarch, dextrose, salt, carrageenan, guar gum, vanillin (artificial flavor), silicon dioxide (anti-caking agent), Vitamin A, Palmitate, Vitamin D3 |
Half &
Half
Nutrition Facts |
Serving Size 2 tbsp. (30mL) |
Servings Per Container 64 |
Amount Per Serving |
Calories 36 Calories
from Fat 30 |
% of Daily Value |
Total Fat 3g |
5% |
Saturated Fat 2g |
10% |
Cholesterol 10mg |
3% |
Sodium 25mg |
1% |
Total Carb. 1g |
0% |
Dietary Fiber 0g |
0% |
Sugars 1g |
|
Proteins <1g |
|
Vitamin A 2% |
Vitamin C 0% |
Iron 0% |
Calcium 2% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Whipping
Cream
Nutrition Facts |
Serving Size 1 tbsp. (15mL) |
Servings Per Container 64 |
Amount Per Serving |
Calories 50 Calories from Fat
50 |
% of Daily Value |
Total Fat 6g |
4% |
Saturated Fat 3g |
5% |
Cholesterol 20mg |
4% |
Sodium 20mg |
4% |
Total Carb. >1g |
4% |
Dietary Fiber 0g |
0% |
Sugars 0g |
|
Proteins 0g |
17% |
Vitamin A 4% |
Vitamin C 0% |
Iron 0% |
Calcium 0% |
Percent Daily Values are based on a 2000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
Orange Juice
Nutrition Facts |
Serving Size 8 fl. Oz. (240mL) |
Servings Per Container 8 |
Amount Per Serving |
Calories 120 Calories
from Fat 0 |
% of Daily Value |
Total Fat 0g |
0% |
Sodium 0mg |
0% |
Total Carb. 29g |
12% |
Potassium 420 |
12% |
Sugars 25g |
|
Proteins 1g |
Folate 10% |
Thiamin 10% |
Vitamin C 100% |
Folate 10% |
Calcium 2% |
Phosphorus 4% |
Magnesium 5% |
Not a significant source of saturated fat,
cholesterol, dietary fiber, Vitamin A and Iron |
|
calories |
2,000 |
2,500 |
Total Fat |
less than |
65g |
80g |
Sat Fat |
less than |
20g |
25g |
Cholest. |
less than |
300mg |
300mg |
Sodium |
less than |
2400mg |
2400mg |
Total Carb. |
|
300g |
375g |
Diet Fiber |
|
25g |
30g |
|
