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Easy Ways to Drink Your Milk

Consumer Conscious

One of the easiest ways to get your 3 glasses a day is to drink a glass of lowfat or fat free milk with every meal. But feel free to think outside the glass.

You can add up the ounces of milk you have throughout the day - on your cereal (4 ounces), in your tomato soup (8 ounces) or in your caffe latte in the morning (10 ounces or more for a large). Or enjoy 8 ounces or more by whipping up a fruit smoothie made with milk.

Incorporate milk into your healthy diet:

Gallon of milk

  • By-pass the bagel at breakfast and have a bowl of cereal and milk instead.
  • Grab a carton of milk at the drive-through instead of a soda.
  • Substitute milk for water in recipes. Remember, 1 cup equals 8 ounces.
  • Satisfy your chocolate cravings with a glass of lowfat chocolate milk instead of a candy bar.
  • Sip on a cappuccino or latte instead of black coffee.
  • Order a glass of milk on ice at lunch.
  • Warm up with a mug of hot chocolate.
  • Whip up a smoothie made with milk, fruit and ice for an easy breakfast or afternoon snack.
  • Make soups and chowders with milk.
  • Milk your dessert with puddings or custards.
  • At the coffeehouse order a milk steamer with a shot of syrup.
  • Enjoy a banana and glass of milk for a mid-morning snack.
  • Add milk to risotto and rice dishes for a creamier texture.
  • Order a milk-based soup like corn chowder, potato leek or cream of broccoli soup as a first course at dinner.
  • Running errands all day? Grab some milk and a granola bar.
  • Freeze strawberry or banana milk in popsicle containers for a tasty "milksicle" treat.
  • Having a late dinner? Drink a glass of milk to tame your appetite.
  • Instead of dessert, order an after-dinner coffee drink made with milk.
  • Order chai tea with milk., or purchase a mix, such as Chai Spiced Tea Mix#.
  • Take a break with an iced vanilla skim latte.
  • Recharge after a work-out with a grab-and-go bottle of lowfat chocolate milk.
  • Make a "mocktail" in a goblet with milk and sugar-free hazelnut syrup.
  • Too tired to cook? Fix a bowl of whole grain cereal topped with milk and a handful of berries for a no-fuss, nutrient-packed dinner.
  • Make some old-fashioned oats with milk instead of water.

Notable note: Choosing fat free or lowfat milk can lower your calories and still provide nutrients.

How much milk is in what you eat and drink every day?


  • lowfat chocolate milk: 8 oz.
  • tomato soup: 8 oz.
  • milk with cereal: 4 oz.
  • mashed potatoes: 4 oz.
  • cafe au lait: 6 oz.
  • pudding: 4 oz.
  • fruit smoothie: 6 oz.
  • hot chocolate: 8 oz.
  • scrambled eggs made with milk: 2 oz.
  • clam chowder: 8 oz.
  • oatmeal with raspberries: 6 oz.
  • raspberry rice pudding: 5 oz.

The Milk Group

The Milk Group includes milk, yogurt and cheese as well as milk-based desserts such as ice cream, frozen yogurt and pudding made with milk. Milk, cheese and yogurt provide nine essential nutrients such as calcium, potassium, vitamin D and protein. These nutrients help build and maintain bone mass and may reduce risk for the bone-thinning disease, osteoporosis. Potassium also helps regulate the body's fluid balance and maintain healthy blood pressure.

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