Did you know milk is one of the most nutrient-rich beverages you can find? There are thousands of studies that have documented the benefits of drinking milk, which is why nutrition experts recommend adults drink 3 servings of milk or milk products a day. Yet, most Americans fall short of the USDA’s recommended daily servings. So, before you think about skipping your milk, here are five reasons to grab a glass.
- It’s a Nutrient Powerhouse. No matter your age, it’s hard to get the nutrients you need without milk in your diet. Milk is the top food source for three out of four “nutrients of concern,” nutrients Americans are most lacking, including calcium, vitamin D, and potassium. All milk—fat free, lowfat, or organic—has 9 essential nutrients, including B vitamins for energy, vitamin A for a healthy immune system plus several bone-building nutrients.
- It Ups the Protein Ante in the Morning. While many experts now recommend 25-30 grams of protein at each meal, the average breakfast plate only contains 13 grams. One way to help close the gap is to add an eight ounce glass of milk to your eggs or Greek yogurt—that adds an extra 8 grams of high-quality protein!
- Protein Power for Your Dollar. Milk is one of the best protein bargains for your dollar. For about 25 cents per glass, milk packs 8 grams of protein in every 8 ounce glass. This calculates to around 32 grams of high-quality protein per dollar! That’s a big protein bang for your buck.
- It is not Easily Replaced. It’s hard to get the nutrients you need without real dairy milk in your diet. The truth is, not all non-dairy milks have the same nutrients as real milk so it’s important to know what you are getting in each glass. For instance, dairy milk has 8 times the protein of almond and rice milks, which can contain a long list of ingredients, including added sugar, salt, and thickeners.
- It’s Wholesome, Real, and Local. Milk is one of the original farm-to-table foods. Did you know 97 percent of dairy farms are still family-owned and operated? Little handling is done from farm to fridge—and that’s why you can trust the milk you buy at the store is safe and wholesome.
This sausage omelet serves up 17 grams of protein. Pair with an 8-ounce glass of milk to get 25 grams of protein power to start your day! Visit Fuertesconleche.com for more recipes.
Sausage Egg and Cheese Omelet
Makes 1 serving
1 Tablespoon lowfat milk
2 Tablespoons fully-cooked breakfast sausage crumbles (or 1 fully-cooked breakfast sausage link or patty, chopped)
2 Tablespoons shredded cheddar cheese
1 (6-inch) flatbread, toasted
Pair each serving with:
8-ounce glass of milk
Beat egg and 1 tablespoon milk in a 2-cup cereal bowl until blended. Add sausage. Microwave mixture on high for 30 seconds, then push cooked edges toward the center. Microwave until the egg is almost set, about 15 to 45 seconds longer.
Sprinkle with 1 tablespoon of cheese. Fold omelet in half, slide onto serving plate. Top with remaining cheese. Serve with toasted flatbread and remaining 8-ounce glass of milk.
410 calories; 16 g fat; 7 g saturated fat; 215 mg cholesterol; 25 g protein; 41 g carbohydrates; 0 g fiber; 650 mg sodium; 451 mg calcium (45% daily value). Nutrition figures based on using lowfat milk in eggs, and include an 8-ounce glass of fat free milk.