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Milk & Its Products
Milk is an excellent source of dietary calcium, a mineral needed to build healthy bones and teeth and maintain many basic functions of the body. Calcium helps protect against high blood pressure. Milk also provides high quality proteins, vitamins, and other minerals. Milk has two major solid components: fat including fat soluble vitamins; and non – fat solids, which include proteins, carbohydrates, water soluble vitamins and minerals. Casien is a protein only found in milk and makes up for 82% of the total protein.

Milk is available in a variety of options which are whole milk, toned milk and double toned milk. Whole milk and cream contains saturated fats consumption of this form of milk is essential for infants and children as it is energy dense and rich in fat soluble vitamins.Toned and double toned milk are excellent options for adults as it helps keep the fat intake in check and control obesity
and cholesterol levels. Bit these forms of milk are high in proteins thus are very beneficial. Milk is a good source of vitamin A, B12, D, Riboflavin, phosphorus, zinc and magnesium. The Calcium Phosphorus ratio in milk is optimum to for calcium absorption.

Many milk products are available which gives us a wide range to choose from. The most common of these products is curd which is a Probiotic. Paneer (Cottage cheese) especially homemade , buttermilk, lassi made of low fat milk are excellent options in milk products. Cheese, cream, ice cream, Khoya, sweet made from milk like basundi, rasmalai are options of milk products for those who do not need to restrict their energy intake as these are very high in fat and are extremely energy dense.

Those who consume milk directly from animal source; cow’s milk is the best option as buffalo milk is high in fat. It should be boiled well to make it aseptic. If you wish to reduce the fat content then refrigerating it and removing the top cream layer after it has cooled would help in considerably removing the fat.

How much “Milk’ do I need?

A minimum of 2 – 4 servings of milk or its products should be consumed where the portion size is 100ml of the raw ingredient.
Foods to eat: Milk (low fat) and products made with it like curd, buttermilk, Paneer, milkshake.
Foods to avoid or eat in moderation: Full fat milk and products made from it, Malai, cheese, ice cream, Khoya, sweet made from milk like basundi, rasmalai.
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