Milk is important for a healthy lifestyle.If you drink 2 cups of milk a day you can give your body enough calcium, phosphorous, magnesium,Protein, B12, C, and D and reduce the risks of cardiovascular disease and type-2 diabetes.A few simple changes to your diet can make it easy to get the vitamins and minerals you need.
Step 1: You should drink milk every day.
The USDA recommends that both children and adults drink 3 cups of low-fat or fat-free milk every day in order to get the calcium and vitamins your body needs.Children are encouraged to drink whole milk until they are 2 years old.Adding flavors to milk will make it taste better if you don't like it.
Step 2: Milk can be added to hot beverages.
Milk can be added to your coffee, tea, or hot chocolate.Milk will make your beverages creamy and smooth.Milk may reduce the benefits of drinking tea.Your body can't absorb the benefits of tea if you have milk proteins in your body.
Step 3: Non-fat powdered milk can be used.
Milk can be added to any recipe that calls for it, and can also be used in coffee as a fat-free substitute for non-dairy creamer.Adding powdered milk to a glass of milk can double your intake of vitamins.
Step 4: Make chocolate milk.
For a sweet treat that will satisfy adults and children alike, try making your own chocolate milk at home.To make it taste better, mix cocoa powder, milk, and sugar.It's a simple, delicious recipe that will satisfy your craving for sweets without the use of store-bought chocolate milk.
Step 5: Get inventive.
Adding milk to various recipes will give you an extra boost of vitamins and calcium, while making the food taste richer and creamier.
Step 6: Milk can be used to make smoothies.
Adding milk will help you get more vitamins and minerals.You can mix ice, fruit, and low-fat milk with a blender.If low-fat milk isn't thick enough for your smoothie, you can add some creamy peanut butter.
Step 7: Do you want to change your milk?
If you're used to drinking whole milk, reduce your intake to skim milk.This will make you consume less calories and saturated fat.Go from whole milk to two percent, then to one percent and finally skim milk.You might want to consider organic milk.
Step 8: Count the calories.
You can make smart choices if you want to keep calories in your diet.Drink more milk if you want to cut out the "empty calories" from your diet.You can make changes to your diet if you are unsure about whether you're getting enough dairy or consuming too much.
Step 9: Milk is a better choice than soda.
One cup of skim milk has less calories than most cans of soda, and it has more vitamins and minerals.
Step 10: Milk should be a priority.
Your body needs milk and dairy products to stay healthy and strong.If you're worried about fat and calories, you may need to cut out other parts of your diet, but milk should be a priority because of its many health benefits.It keeps teeth and bones healthy.It is a good source of energy and can be used to repair your muscles.It is important for bone and muscle strength to regulate blood pressure.It strengthens your teeth and bones.It helps remove waste from the body.Your body absorbs calcium and phosphorous.It helps maintain healthy red blood cells.Maintaining normal vision and healthy skin, teeth, and tissue is helped by this.B vitamins can help regulate cholesterol.
Step 11: You can get dairy from other sources.
If you don't want to add calories by drinking milk with a meal, fat-free yogurt is a good snack.Adding dry cereals, nuts, and fruit to yogurt can make a breakfast.
Step 12: A glass of milk is good for you.
Combining milk with food makes it easier to digest for people with a hard time eating dairy products.
Step 13: Take the tablets.
The pills can be taken before meals to help digest milk and dairy products.
Step 14: Lactose-free milk can be bought.
Some dairies and milk producers add lactase directly to milk, so you can get the taste and nutrition of milk without having to worry about digestion.Almond milk, coconut milk and rice milk are great alternatives.
Step 15: You can try other dairy products.
If you don't want to drink milk, look for other milk products, like yogurt or cheese.Even though they are still made with milk, they may be easier to digest.