Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
5 Things to Know About Milk and Non-Dairy Milk Alternatives
(Family Features) Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
With so many options available, it’s no surprise moms have questions. Some moms choose to serve alternatives to milk rather than real dairy milk, but it’s important to know that milk and non-dairy alternatives are not created equal. In fact, these beverages differ in five key areas: nutrition, ingredient list, added sugars, price and taste.
Unlike many non-dairy milk alternatives – farm fresh, real dairy milk is naturally nutrient rich. Milk naturally provides calcium, phosphorus, high-quality protein, potassium and B vitamins. It is also fortified with vitamins A and D, creating a nutrient powerhouse of nine essential nutrients. Non-dairy milk alternatives, on the other hand, vary in their nutritional profiles, some containing little to no naturally occurring nutrients, so most are fortified.
When you compare the ingredient list of milk to non-dairy alternatives, you may be surprised to find that many alternatives have 10 or more added ingredients, including salt, sugar or thickeners like gums. Dairy milk, a minimally processed and farm-fresh beverage, has just three ingredients: milk, vitamin A and vitamin D.
When you look at the nutrition label on a gallon of milk, you will find sugar listed. However, that sugar is not added – it’s naturally occurring lactose. But people may not realize when a food or beverage has added sugar. For instance, many types of non-dairy milk, like almond milk, contain added sugar. Ingredients like cane sugar or cane juice on the ingredients list indicate sugar has been added to non-dairy milk.
At just about a quarter per serving, milk delivers more nutritional value per penny than just about any other beverage. Compare that to almond milk, at about $0.45 per 8-ounce serving, and other non-dairy alternatives like rice milk that can cost as much as $0.79 per serving.¹ The average American household spends about 10 percent of their budget on food – nearly $80 a week for groceries. One year of dairy milk will cost the average family $628 vs. $1,222 per year for vanilla almond milk. That’s nearly $600 per year in savings.²
Milk is the foundation for many classic recipes and tastes from around the world. From creamy macaroni and cheese to classic alfredo sauce and delectable creme brulee, milk adds dimension, accentuates flavor and serves as a decadent base to many of your favorite dishes. If you want to swap real dairy milk for another ingredient, remember that each non-dairy milk alternative has a different flavor, which can change the flavor profile or the consistency of your dishes, even for pancakes, oatmeal and smoothies.
To learn more about the differences between milk and non-dairy milk alternatives, visit milklife.com/knowyourmilk.
¹ Sales data from IRI, calendar year 2017, and average online grocery prices for top markets.
Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women. Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals.
Wake Up Refreshed
Simple ways to begin your morning
(Family Features) Ready, set, go. Just as you would set off at the starting line of a race, this hectic pace is how mornings begin for many men and women.
Instead of waking with dread to face another hectic morning, consider these tips for a healthier way to ease into your daily rituals. While these activities may require you to allow extra time, you may be pleased with the productive results.
Meditate. A practice that has been around for thousands of years may still be one of the best stress busters for hurried mornings. To start, find a place in your home that is free of noise and distraction. Practice sitting still, with eyes closed, and focus only on your breathing. Using deep, controlled breaths, try to steer your thoughts away from negative and stress-inducing thoughts.
Stretch. While the most health-conscious person may opt for a morning sweat-a-thon, working in some stretches can also be beneficial. When you awake, think about oft-used muscles and extend each one for 15-30 seconds.
Activate. Give your brain some fuel in the morning while also doing something nice for your mind. For example, journaling is a gentle way to ease into your morning and get your brain firing. If you can’t think of a topic, simply write down a few affirmations for the day, revisit a pleasant memory from your past or scribble down a goal for the week. Journaling can be an uplifting way to engage the mind and express gratitude for the day ahead.
Find more tips for starting your day on the right foot at eLivingToday.com.
Photo courtesy of Getty ImagesSOURCE:
The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health.
Super Foods for a Nutritious Diet
(Family Features) The health community has long praised the benefits of vitamins and nutrients derived from natural sources. For those looking to improve their health or take preventative measures, these 10 natural super foods can be incorporated into your daily diet to help support your health:
Green Tea – Armed with a special type of antioxidants called polyphenols, green tea can decrease plaque formed in the arteries and can fight prostate cancer.
Rosemary – Studies have shown this powerful spice can reduce the risk of stroke, as well as protect against Alzheimer’s disease.
Almonds – Full of plant sterols and amino acids, almonds can help lower high cholesterol and promote muscle growth. These handheld treats are also rich in vitamin E, which can protect skin from sun damage.
Fatty Fish – Rich in omega-3 fatty acids, fatty fish such as salmon, flounder and sardines can lower the risk of heart disease.
Bananas – This easy, portable snack is loaded with essential potassium, which regulates the nervous system. Bananas also offer loads of vitamin B-6, which aids immunity and metabolism.
Whole Grains – These powerful body defenders have been known to boost immunity, protect against various cancers and reduce cholesterol.
Eggs – These energy-packed breakfast favorites contain a special type of protein that helps build muscle strength more than other proteins. When compared to other breakfast foods, eggs can also keep you feeling fuller longer with fewer calories and fat.
Spinach – Chock-full of magnesium, potassium and various vitamins and nutrients, spinach can prevent clogged arteries and protect against prostate and colon cancers.
Soy – This protein-packed food contains isoflavones, which can aid in treatment and prevention of prostate cancer. Also, research from the Food and Drug Administration shows that 25 grams per day can help lessen the risk of heart disease.
Dark Chocolate – Satisfy your sweet tooth and improve blood flow to the brain at the same time. Dark chocolate can also lower blood pressure and increase skin’s resistance to UV rays.
Find more health-conscious tips at eLivingToday.com.
Photo courtesy of Getty ImagesSOURCE:
When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits. These recipes for Chicken Pad Thai, Peanut Butter Banana Overnight Oats, Baked Salmon with Peanut Butter Glaze and Vegetarian Nourish Bowl are simple ways to add the positive effects of peanuts to your diet.
Power Up with Plant Protein
(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.
According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.
Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.
Chicken Pad Thai
Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.
Peanut Butter Banana Overnight Oats
Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.
Baked Salmon with Peanut Butter Glaze
Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.
Vegetarian Nourish Bowl
Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.SOURCE:
Georgia Peanut Commission
While the tap water you drink may look clean, it may contain harmful contaminants like lead, pesticides and industrial pollutants. These and others may be picked up on the journey from your water treatment plant through miles of pipes to your home. This myth-busting advice can help clear up any misconceptions about what’s really in your water.
Find Out the Truth About Tap Water
(Family Features) While the tap water you drink may look clean, it may contain harmful contaminants like lead, pesticides and industrial pollutants. These and others may be picked up on the journey from your water treatment plant through miles of pipes to your home.
To help clear up any misconceptions about what’s really in your water, the experts at PUR offer this myth-busting advice:
Myth: Living close to a fresh water source makes tap water safer to drink.
Myth: The Environmental Protection Agency (EPA) regulates all contaminants.
Myth: All water filters are created equal.
Myth: You can determine if tap water is safe to drink by how it looks, smells and tastes.
“Knowing what’s in the water you drink and cook with is important, but determining the quality of your local water supply can seem daunting,” said Keri Glassman, registered dietitian, nutritionist and PUR spokesperson. “Fortunately, there’s a free online resource called KnowYourWater.com that allows users to type in any address to easily learn about lead and other possible contaminants in their water.”
Myth: Boiling water removes lead.
Myth: Drinking filtered water is expensive.
Get your individual water quality report and learn more at KnowYourWater.com.SOURCE:
Staying indoors and wrapping up in a blanket is one way to avoid winter’s frigid weather, but less exposure to the sun can also put you at risk of a vitamin D deficiency. When you need a quick way to warm up on a cold day, try this creamy Pressure Cooker Corn Chowder.
Beat Winter Blues with a Little Help From Vitamin D
Wholesome ingredients can help up your intake during the dark days of winter
(Family Features) Staying indoors and wrapping up in a blanket is one way to avoid winter’s frigid weather, but less exposure to the sun can also put you at risk of a vitamin D deficiency. Milk is the primary source of vitamin D in the American diet, according to research published in the FASEB Journal, making it a great choice on dark winter days.
An 8-ounce glass of milk provides 30 percent of the daily value of vitamin D, so just three cups of milk each day will provide 90 percent of your body’s recommended daily requirements. Milk is also an easy way to get other essential nutrients like B vitamins for energy, high-quality protein for lean muscle and vitamin A for a healthy immune system.
When you need a quick way to warm up on a cold day, try this creamy chicken corn chowder recipe that can be made with a pressure cooker. Cooked with wholesome ingredients like milk, chicken and potatoes and topped with bacon and green onions, it’s an easy and delicious addition to your weekly meal rotation. For more recipes to warm up your winter, visit milklife.com.
Pressure Cooker Corn Chowder
Nutritional information per serving: 190 calories; 5 g fat; 1.5 g saturated fat; 35 mg cholesterol; 14 g protein; 20 g carbohydrates; 2 g fiber; 530 mg sodium; 52 mg calcium (6% of daily value). Nutrition figures based on using fat-free milk.SOURCE:
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