HappyHealthy Fact Sheet: Milk

Milk is a staple food item in many households and is used in a wide variety of recipes. It is high in many vitamins and minerals, like calcium, as well as being a great source of protein and carbohydrates. Drinking milk regularly can help you grow strong and stay healthy.

Store

• After buying, refrigerate milk as soon as possible. Keep milk in the coldest part of the refrigerator, usually near the back.
• Be sure to use milk before its expiration date.
• If freezing milk, leave space in the container, as milk expands as it freezes. Thaw frozen milk in the refrigerator. Freezing may alter the milk’s flavor and texture; it’s best to use unfrozen milk for cooking.
• Milk comes in a variety of forms including fresh, powdered, shelf stable, and canned. A shelf-stable option can help you save money.

Milk Alternatives

• Plant-based milks can be an alternative for those with dairy allergies. These milks can be made of soy, rice, almond, and coconut. They are typically not a good source of protein or other nutrients unless they are fortified.
• Lactose-free milk is an option for those who experience discomfort after consuming dairy because they have issues with digesting the sugar lactose found in milk.

Benefits

• Milk contains nutrients that are great for your body. It’s a great source of calcium, which helps build strong bones and teeth.
• Milk contains protein, which is important for muscle growth, and vitamin D, which helps your body absorb calcium.

Fun with Food

Children Can Help:

• Pour milk on their own cereal or into measuring cups for baking.
• Older kids can help with more complex recipes like making a milk-based sauce or baking.

Orange Oatmeal Pancakes

• 1/2 cup all-purpose flour
• 1/2 cup whole-wheat flour
• 1/2 cup quick oats
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 large egg
• 3/4 cup orange juice
• 1/2 cup milk
• 1 tablespoon honey
• 2 tablespoons vegetable oil
• Vegetable oil cooking spray
  1. Wash your hands well with soap and warm water for at least 20 seconds.
  2. In a medium mixing bowl, whisk all-purpose flour, whole-wheat flour, oats, baking powder, and salt.
  3. In a large bowl, whisk egg. Add orange juice, milk, honey, and oil to egg. Whisk well. Add flours to wet ingredients and mix batter well.
  4. Heat a large skillet on medium-low and spray with vegetable oil cooking spray.
  5. Add 1/4 cup of pancake batter, allowing plenty of room for pancakes to spread (recommend no more than three pancakes at a time). Cook for 1–2 minutes until edges form and start to bubble. Lightly spray uncooked side of pancake with vegetable oil cooking spray, then flip. Cook for another 1–2 minutes until bottom is slightly brown.
  6. Repeat to make remaining pancakes, spraying skillet with oil when needed.
  7. Refrigerate leftovers within 2 hours.

Shopping for Milk

Look for Low or No Sugar Added

• Flavored milks (like chocolate or strawberry) can contain a lot of added sugar.
• Choose low-sugar or no-sugar-added options for these foods.
• Choose evaporated milk instead of cream or half-and-half.
• Try powdered milk as a coffee creamer.

These choices will reduce calories and saturated fat, but they won’t reduce calcium or the other essential nutrients in milk and other dairy foods.

Be a Role Model

• Parents who drink milk and eat dairy foods show their kids that these foods are important.
• Dairy foods are essential for growing strong bones in children and teens and in maintaining strong and healthy bones in adults.
• The more calcium a child consumes early in life, the more calcium their bones will have stored up later in life.

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Publication 4216 (POD-08-26)

By Kelli Whitten, Mississippi State University Extension Service.