A milk diet plan emphasizes drinking and eating milk and milk products. The United States Department of Agriculture recommends consuming three cups of milk or equivalent milk products daily. Milk provides essential nutrients such as vitamins A and D, magnesium, calcium, protein and omega-3 fatty acids. Maintain a well-balanced diet by incorporating fruits, vegetables, grains and other basic food groups in your diet. Speak with your doctor before increasing your intake of milk products.
Types of Milk
There are various types of milk available for purchase. Whole, 2 percent reduced-fat, 1 percent low-fat and fat free milk are the main choices. The fat content and calorie content varies depending on the type. Flavored milk such as strawberry, vanilla and chocolate are options as well. Be aware that these contain additional sugars and calories. If you are sensitive to lactose, the natural sugar found in milk, other options are available. Try lactose-free versions such as almond, coconut, rice, hemp seed and soy milk. Consider that the nutrition facts on lactose-free milk will differ.
Significance of Calcium
Milk and milk products are the best sources for the mineral calcium. Calcium has its benefits beyond building stronger bones, teeth, muscles and tissues. In "The Abs Diet," author David Zinczenko says calcium helps fight fat because it increases the thermic effect of eating. Calcium-rich foods such as milk take longer for the body to digest and therefore burn more calories. Incorporate other calcium-rich foods such as broccoli, Bok choy, kale, yogurt, oranges, squash and sardines.
Function of Magnesium
Milk and milk products contains an essential mineral called magnesium. According to the American Dietetic Association, magnesium plays a vital role in producing enzymes. Enzymes are chemicals that regulate bodily functions such as producing energy, making protein and regulating muscle contractions. A deficiency in magnesium causes symptoms such as irregular heartbeat, nausea and weakness. Other magnesium-rich foods to include in your diet include spinach, peanut butter, parsnips, lima beans, pecans and whole-wheat bread.
Benefits of Omega-3 Fatty Acids
Organic milk from grass-fed cows contains higher levels of omega-3 fatty acids. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden says grass-fed, pasture-roaming cows contains up to 50 percent more omega-3 fats compared to factory-farmed cows. This is due to a natural diet rich in grass, insects and soil. Omega-3 fatty acids are beneficial to the growth and development of the brain, heart, lungs and nervous system. It can also help protect against cardiovascular disease, cancer and arthritis.
Considerations
Whole milk is high in saturated fat and cholesterol. These substances are best to be avoided because they raise the risk of heart disease and certain cancers such as colon, prostate, ovary and breast cancer. Choose low-fat or nonfat milk as often as possible. In "What to Eat," author Marion Nestle suggests that most milk products come from cows that have been treated with antibiotics and growth hormones. These genetically engineered products can affect human health and cause bacterial infections. Check and purchase milk that says "No hormones added, no antibiotics" to avoid these risks.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.,C.N.S.; 2007
- "What to Eat"; Marion Nestle; 2006
- "The Abs Diet: Eat Right Every Time Guide"; David Zinczenko; 2005
- "American Dietetic Association Complete Food and Nutrition Guide"; The American Dietetic Association; 2006
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