Advice about Milk Consumption

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Milk Intake Advice & Info

Drink skim milk or milk low in fat during meals
If you are used to drinking whole milk, gradually replace it with skim milk. Reduce the amount of fat in milk to 2%, 1% and then finally, go to skim milk (fat free)
Order cappuccino or espresso with skim milk
Add low-fat or skimmed milk to the cereals instead of water
For snacks go with skim or low fat yogurt
You can mix yogurt with fruits or vegetables
Prepare a cocktail of yogurt and fruits with your blender
For dessert, prepare chocolate pudding with caramel sauce with skim milk. or low fat
Prepare a quick dessert yogurt flavored fruit pieces
Sprinkle shredded cheese over fat free stews, soups or vegetables
Pour fat free yogurt or over baked potatoes

For your health:
Avoid raw milk (unpasteurized) or products made ??from unpasteurized milk
Put food in the refrigerator promptly and defrost them properly.
Freeze cooked and perishable food as soon as possible. If you food were left at high temperature more than two hours, throw them away even if they look and smell good
Keep raw, cooked and semi-cooked foods in separate places

For people who do not eat dairy products
If you do not drink milk because of lactose intolerance, the best way to get nutrients in question is to choose low-lactose derivatives such as cheese, yogurt or milk treated with lactase. You can also consume the enzyme lactase before milk products.
People who do not consume dairy products can achieve adequate calcium from:
Calcium-fortified juices, cereals, bread, soy or rice beverages
Canned fish (sardines, salmon with bones), soybeans and other soy products: soy beverages, soy yogurt, tempeh (fermented soybeans with molds), dried beans, or other vegetables like turnip leaves, Kale, Bok choy (Chinese white cabbage). The amount of calcium that can be obtained from these foods is different.

Here’s another video on dangers of milk



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