Content

• Steps
• Advice
• Warning

Milk is very important for a healthy lifestyle. Drinking 2-3 cups of milk per day will provide the body with enough calcium, phosphorus, magnesium, protein, vitamins A, B12, C, and D needed and can lower blood pressure, as well as reduce the risk. heart disease and type 2 diabetes. If you are worried that you are not consuming the required amount of milk each day, a few simple changes in your diet will make it easier to get the nutrients you need. .

Steps

Method 1 of 3: Drink more milk

1. 

   Drink milk every day. In the United States, the United States Department of Agriculture (USDA) believes that children and adults need to drink 3 cups of low-fat or non-fat milk per day (or use a similar dosage of dairy products) in order to Provide enough calcium and vitamins for the body.
   • Children need to drink whole milk until 2 years of age and then switch to 2% fat.
   • If you don't like the taste of milk, you can add fragrances like vanilla, banana, or strawberry scent.

2. 

   
   
   Add milk to hot beverages. You can add milk to tea, coffee, or hot chocolate. Milk will create a smooth consistency while minimizing acidity and bitterness in your drink.
   • Be careful, however, that adding milk to the tea reduces the benefits of drinking tea. Protein in milk will interfere with the absorption of the beneficial antioxidants flavonoids commonly found in tea.

3. 

   
   
   Use non-fat powdered milk. You can use powdered milk for any recipe that requires milk, and can be added to coffee as a replacement for non-dairy cream powders because they are very nutritious and fat free. You can even add non-fat powdered milk to a cup of raw milk to double the amount of vitamins you consume.

4. 

   
   
   Processing chocolate milk. To create a drink that both adults and children enjoy, make your own homemade chocolate milk.
   • Mix cocoa powder, vanilla extract, fresh milk and sugar according to taste. This is a simple, delicious recipe that is both satisfying for sweet cravings and contains no additives like pre-made chocolate milk.

5. 

   Become more creative. You can add milk and a variety of recipes to make foods look fatter and smoother, while still providing your body with extra vitamins and calcium.

6. 

   Use milk to make a smoothie. Adding milk to smoothies will make it more viscous and help increase the amount of vitamins and nutrients.
   • Use a good blender to blend ice, fruit, and skim or low fat milk together. If low-fat milk doesn't add the fluff to your smoothie, you can add a few teaspoons of peanut butter for added flavor.
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Method 2 of 3: Change in habits

1. 

   Change the type of milk. If you are used to drinking whole milk, you should gradually switch to skim milk. This will help reduce the amount of calories and saturated fat you consume. You can gradually replace the whole milk you consume into 2% fat milk, then 1% fat milk, and finally skim milk.
   • You might consider using organic milk with no added hormones.

2. 

   Calorie calculation. While almost every type of milk will provide you with a certain amount of calories, you can make a smart choice or suitable alternative to regulating these calories in your daily diet. Cut out "empty" calories from your diet and drink more milk instead.
   • If you do not know if you are getting enough dairy products, or are concerned that you have used too much, you should consult with your doctor or a licensed dietitian about a replacement. dietary changes you can make to create a healthier, balanced nutrition plan.

3. 

   Choose milk over carbonated water. Approximately 355 ml of skim milk is low in calories and provides more vitamins and nutrients than 355 ml of carbonated water.

4. 

   Priority is given to milk. Milk and dairy products are very important in providing vitamins and nutrients needed for the body to stay healthy. You will need to minimize other parts of your diet if you are concerned about the amount of fat and calories you consume, but milk should be your top priority because it offers so many benefits. good for health.
   • Calcium helps keep bones and teeth healthy.
   • The protein It is a good source of energy and helps to build and regenerate muscle tissue.
   • Potassium Helps regulate blood pressure and is important for bone and muscle strength.
   • Phosphorus keep bones and teeth strong. It will also help the body clear waste in the kidneys.
   • Vitamin D helps the body absorb calcium and phosphorus.
   • Vitamin B12 maintain healthy red blood cells and nerve tissue.
   • Vitamin A Maintain normal vision and healthy skin, teeth, and tissues.
   • Niacin, a B vitamin, can help regulate cholesterol.

5. 

   Use other dairy products. If you are concerned that drinking milk with meals will increase your calorie count, you can use fat-free yogurt as a healthy snack. You can even turn yogurt into a healthy breakfast by adding whole grains, beans, and fruit. advertisement

Method 3 of 3: Drink milk when you have lactose intolerance

1. 

   Drink a glass of milk with food. Many people who have difficulty digesting lactose (found in dairy products) find that combining milk with food makes digestion easier.

2. 

   Take pills that contain the enzyme lactase. This is an over-the-counter medication and must be taken before meals to help the body digest milk and dairy products.

3. 

   Find lactose-free milk. Some types of milk and dairy products contain added lactase so you can enjoy the taste and nutritional value of the milk without causing you digestive problems.
   • Unsweetened almond milk, coconut milk, and rice milk are great alternatives.

4. 

   Use dairy products. If you don't want to drink milk, you can try other dairy products like yogurt or cheese. Although they are also made from milk, they are easier to digest. advertisement

Advice

• If for any reason you cannot drink milk or eat dairy foods, you should try to eat more calcium-rich foods such as broccoli, beans, okra, spinach, corn. cauliflower, rice, Brussels sprouts, and cauliflower. In addition, you should also eat much foods containing vitamin-D such as: beef liver, salmon, eggs (vitamin D is found in egg yolks), sardines, tuna, and cod liver oil.
• You can drink soy milk, almond milk, or rice milk if you are lactose intolerant. Be sure to look for a variety of unsweetened milk products of this type. When shopping, be sure to choose sugar free.
  • Eat healthy by drinking plenty of milk will There are many benefits to your health, but you won't get the full benefits of it unless you exercise. You don't have to do intense exercise or spend too much time on it. Just a short 30-minute walk 4 days a week will significantly improve your health.
  • After exercising, you should drink a glass of milk. It will contain about 8 grams of protein; enough to help rebuild your muscles.
• You should not use milk in place of food, as you need solid food nutrients to survive. Instead, milk should just be part of a balanced diet These include protein-rich products like meat or lentils, whole grains and grains like bread or rice, and a variety of vegetables and fruits.
• If you plan to buy organic milk, you should keep in mind that they are usually more expensive than regular milk.
• Many consumers generally avoid buying or drinking milk from cows that have received growth hormone injections.
• Some consumers prefer to buy organic milk to support sustainable agricultural production.
  • Organic milk comes from cows that have not been given antibiotics, so it will not contribute to the problem of antimicrobial resistance.
  • Organic milk is rich in conjugated linoleic acid (CLA), a type of healthy fat that has been shown to be associated with a reduced risk of cardiovascular disease and diabetes.
• Pregnant women should drink milk, as the baby needs the calcium in the milk. But if you are pregnant, you should remember just to drink Pasteurized fresh milk.
• If you have a craving for creamy foods, look for some low-fat or low-fat ice creams. This can both satisfy your cravings and provide you with calcium with a little fat (or no).

Warning

• Do not use ice cream in place of milk, because they contain sugar and fat.
• Do not drink milk if you are lactose intolerant.
• Never drink unpasteurized milk, especially if you are pregnant. Drinking unpasteurized milk is more likely to get you listeria infection, a form of bacteria that can be fatal. You should avoid cheese made from unpasteurized milk.
• Remember that if you start drinking more milk, it will replace your current fluid intake. If you have been drinking 10 cups of water and juice, you do should not Add 4 cups of milk to this amount of water. Try to cut back on water usually, common, normal out of your diet to make room for milk.
  • Milk should not be used as a substitute for essential and healthy foods in your diet. Milk only brings your health to a certain extent; here Not is a healthy act. Keep in mind that even though milk does contain protein, 8 grams will not be enough to replace a protein source in a complete meal. You should only treat the protein in milk as either the amount of protein added or the amount of protein added to the protein in your meal.
  • Consult your doctor before making any dietary changes.