Content

• Steps
• Tips
• Warnings

Milk is very healthy. Research shows that people who drink an acceptable amount of milk over a period of time gain less excess weight. Milk contains many nutrients, and one cup a day can provide significant health benefits. Milk contains calcium for bone health, phosphorus, magnesium, protein, vitamin B12, vitamin A, zinc, riboflavin, folate, vitamin C and the most well-known vitamin D.

In addition, drinking milk can help prevent osteoporosis due to its calcium and vitamin D content. Other research supports the idea that drinking milk can improve bone health and reduce the risk of heart disease and type 1 diabetes.

There is no doubt that the benefits of milk far outweigh the disadvantages. This article will help you understand your dairy diet and get your milk drinking habits in order.

Note: While milk is healthy, it does not need to be consumed to maintain a healthy diet. If you don't want to drink milk, you should eat a variety of wholesome foods.

Steps

1. 1 Assess your current diet. How much milk do you consume? Try to drink at least 1 to 2 cups a day, which will provide you with calcium and vitamin D, not to mention taste pleasure. Choose a diet for yourself that will allow you to consume your milk dose. If you eat a dish that has the ability to add milk, then do so, otherwise, just drink a glass of milk between meals, depending on how much milk you want to drink per day.
2. 2 Keep track of your calorie intake. One glass of 1% milk contains approximately 110 calories. Thus, if you intend to consume 3 cups of milk, then you will have space for 330 calories in your diet. If you don't have enough space, then try replacing something not entirely useful in your diet with milk. However, there is no need to drink 3 glasses of milk a day, and even more so, you should not replace healthy food with milk, as this can lead to serious health problems.
   • If you don't have enough room for milk, then you may have too few calories in your diet, or you may be eating too much of something. Also, there is a possibility of high-calorie foods that can be safely replaced with milk.
3. 3 Consider a diet that will allow you to consume the desired amount of milk per day, for example, 3 glasses a day. Drink 1 glass of milk at breakfast, 1 at lunch, and another at dinner. But if you don't feel like drinking that much milk, or if it replaces healthy foods in your diet, then just don't drink that much milk.
   • Add strawberry juice or chocolate syrup for added flavor as desired. It is very important to change the taste if you do not like the taste of regular milk, but just be careful and do not sweeten all the milk you use, as syrups contain sugar and fat, which is best avoided if possible.
   • Banana and vanilla aging will work too.
   • If you don't like the taste of regular milk, then how about soy milk, which also comes in a variety of flavors.
4. 4 Add milk to your smoothie for easy milk consumption. You will get all the nutrients with ease. Natural fruit cocktails are a wonderful and healthy afternoon snack for children.
5. 5 Enjoy milk at different times of the year:
   • Winter - Heat low-calorie milk and make hot chocolate with it. This is a great drink after your snowy adventures.
   • Spring - Celebrate March 8th by bringing your mom hot coffee with milk to bed. This is a great way to demonstrate your concern and concern for her. Coffee does not remove any nutrients from milk, so feel free to add it there.
   • Summer - Make a refreshing fruit smoothie with milk to cope with the heat. Look for recipes on the Internet and books for this special recipe.
   • Fall - Celebrate International Student Day with a hot cup of coffee and chocolate syrup.
6. 6 Pour milk into your coffee to add 9 of your daily nutrients. Coffee, unlike tea, does not lose its properties when milk is added.
   • You can also mix milk with tea, but remember that milk can block the beneficial antioxidants of tea.
7. 7 Drink chocolate milk. Make chocolate milk for your kids. They will love this delicacy, which also carries many useful vitamins. If possible, use skim milk for this drink. But just know when to stop and do not drink too much of this drink. Adding even half a serving of chocolate syrup or powder will add great flavor. Add non-fat cream if you like milk froth.
8. 8 If in doubt, ask. In a restaurant, ask the waiter if this or that drink contains milk. You can even ask for milk to be added anywhere you like. Always ask!
   • Also, ask the restaurant if their milk is pasteurized or not. Pasteurization destroys harmful bacteria that live in raw milk, so raw milk is dangerous to consume.
   • Read the label on the product. Safe milk, that is, pasteurized milk, will have an appropriate label or label on the package. If you do not see this label, this product may contain raw milk.
   • Don't be afraid to ask vendors if the milk has been pasteurized. Avoid buying milk from street vendors, as it will be difficult for you to check if the milk meets safety standards.

Tips

• If you feel uncomfortable with milk, try to eat foods that contain calcium: broccoli, beans, okra, spinach, cabbage, Brussels sprouts, cauliflower. Also eat foods containing vitamin D: beef liver, salmon, egg (yolk), sardines, tuna, fish oil.
• Milk really contains many useful substances, but for complete happiness you should do daily physical exercises. Just go for a 30 minute walk 4 times a week, which will greatly improve your health. Start a little, if necessary.
  • After training, drink a glass of milk, which contains approximately 8 grams of protein - enough for muscle recovery.
• You can drink soy milk, almond milk, or rice milk if you are lactose intolerant.
• Do not try to replace food with milk, as our body needs substances from solid foods. There is no point in drinking more milk than is needed to, say, replace a watermelon or salad. The fact that newborn babies drink only milk does not mean at all that you can survive on such a diet.
• Organic milk is more expensive than regular milk.
• Check out the nutrients found in milk.
  • Calcium: Strengthens bones and teeth and helps your body maintain a healthy weight.
  • Protein: a good source of energy - builds and repairs muscle tissue. Useful after workouts.
  • Potassium: Supports healthy blood pressure.
  • Phosphorus: Strengthens bones and provides you with energy.
  • Vitamin D: Strengthens and heals bones.
  • Vitamin B12: Heals red blood cells and supports the nervous system.
  • Vitamin A: strengthens the immune system, eyesight and revitalizes the skin.
  • ’’ ’Niacin: improves metabolism. Drink milk before aerobics.
• Try not to drink milk from cows that have been fed growth hormones.
• If you want to lose weight, replace one of the dairy products in your diet with 1% milk.
• Buy organic milk. Research has shown that organic milk is healthier (and more expensive) than regular milk. The advantage of organic milk is that it was produced by cows that were not fed dew hormones and no pesticides were added to the milk.
  • Organic milk does not contain antibiotics. An overdose of antibiotics can lead to serious health complications. Too many antibiotics are used in agriculture today. Organic milk comes from cows that have not been fed these drugs, so you will not develop a problem of bacterial resistance.
  • Organic milk contains a lot of conjugated linoleic acid, which is a healthy type of fat that can help reduce the risk of heart disease. Milk also lowers the risk of acquiring type 2 diabetes.
  • Another benefit of organic milk is that it is heated to 137 degrees Celsius, which will allow it to stand fresh for up to 2 months, while regular milk is only heated to 62 degrees, which will result in a much shorter shelf life. This way, you can save money if you drink a little milk every day.
  • Understand that this is how you maintain your health and the environment. Cows that produce organic milk are outdoors, unlike factory cows that produce regular milk. After all, it is very cruel to keep cows locked up in the factory all their life, which is also contrary to environmental and moral standards.
• Pregnant women need to drink milk as they need calcium.
• Make a chocolate syrup milkshake, but only drink it in limited quantities.
• If you really want to eat something tasty, then add milk to a cup of ice cream. Ice cream also contains calcium, but do not get carried away with this delicacy, as it contains a lot of fat, calories and other harmful substances.
• If you really need to eat something sweet, then at least eat low-calorie or low-fat foods.
• You can also take vitamin D tablets or go out in the sun more often. People who rarely get out in the sun and have a low vitamin supply are 2 times more likely to die than those who often go out in the sun.
• There are many brands of skim milk that have a rich, creamy taste.

Warnings

• Do not substitute ice cream for milk because of sugar and fat.
• Talk to your doctor about the pros and cons before trying to drink that much milk, because this regime is not for everyone.
• Don't substitute milk for healthy foods. Milk is only useful in small quantities. Milk abuse will lead to health problems.
• Don't drink milk if you are lactose intolerant.
• Some people believe that you can just have breakfast with one cup of milk. This is not true, as your body needs a full meal in the morning, which will improve your metabolism, promote faster weight loss, and you will also have a lot of energy for the whole day.
• Don't drink raw or unpasteurized milk. Although milk is full of many nutrients, raw milk contains many microorganisms that pose a serious threat to health. Raw milk can contain a variety of bacteria, including salmonella, E. coli and listeria, which can trigger the development of potentially fatal diseases. Raw milk can be especially dangerous for pregnant women, children, the elderly, and those with weak immune systems.
• Do not drink unpasteurized milk if you are pregnant.