Why Milk?

Since I was a young kid, I’ve had a love affair with milk.

It was the stuff that let me dive into a bowl of Cheerios while I watched Saturday morning cartoons. It was the base for the hot chocolate that warmed my insides on cold winter nights. And it was the chaser for every meal; dawn, high noon or dusk.

Back then I didn’t really know all the great nutritional qualities it had such as protein, calcium and vitamin D. I just believed it when mom said, “Drink up – it’s good for you!”

Sure, there are vegetarian sources for much of what milk provides. And even if you only like low-fat cheeses like cottage, ricotta and feta, or lean more toward yogurt, you can get your dairy dose without pouring a glass of ice cold milk. But nothing tastes quite like it or has quite the range of qualities of “moo-juice.” Here are some of my favorite reasons for drinking milk:

• Milk in a low-fat latte (decaf, ideally) is a much more filling and nutritious option than black or sweetened coffee if you skip or delay breakfast.
• It’s a great ingredient, along with plain Greek yogurt, frozen berries and a frozen banana, for healthy, low-sugar, high-protein smoothies.
• When added to a whole-grain cereal with fruit or V8, it makes a complete but quick and simple breakfast.
• Cooking oatmeal in milk, instead of water, improves the taste, texture, protein, vitamin and mineral content of the meal.
• A cup of low-fat milk added to tomato soup concentrate makes a healthier and more filling cream of tomato soup.
• What else would you dip a cookie into?

Milk is the centerpiece of my diet, mainly because it’s easy to drink and digest quickly. It can bridge the gap when you’ve waited until you’re hungry but are too close to your scheduled workout time to eat a full snack or small meal. You can also benefit from downing a glass of milk after a workout if you aren’t able to eat right away. A single glass can buy you 30-60 minutes in either direction. It’s a perfect blend of easily ingested and digested carbohydrates and high-quality protein.

The one change I’ve made since childhood is that I no longer drink milk with every meal. In fact, I usually forgo any beverage with meals. If I do drink with a meal it’s usually hot tea or a small amount of water. Why? I find that I am more measured and mindful with how fast I eat and how thoroughly I chew each bite when I have to skip “cannon-balling” with a beverage. That gives your body a chance to register the sense of satiation before you’ve gobbled up twice what you need at a sitting.

But barely a week passes that my kids and I don’t tear through a couple of gallons. And that’s fine with me. At about $3 per gallon, you'd have a pretty tough time matching the nutrition and versatility bang for your buck.