Choose Milk!

Did you know that January 11th is national milk day? While most of us rely heavily on milk for the first few years of our life. Cows milk can be introduced at age one and continue to be part of a recommended diet for a lifetime. Milk provides three macronutrients, protein, carbohydrates, and whole milk fat. All these are important in helping youth grow up strong. The amount of fat in a glass of milk depends on the chosen type. We consume four common types of milk: whole milk, 2 percent, 1 percent, and skim or fat-free; the names and percentages come from the amount of fat by weight in milk. Choosing low-fat milk is recommended for adults. The protein in milk helps build and repair muscle, while Carbohydrates in milk assist in fuel for the body to grow.

Additionally, milk provides calcium and vitamin D, which helps the body to build strong teeth and bones. Multiple vitamins in milk are beneficial, including zinc, selenium, vitamin A, B12, Riboflavin, Pantothenic acid, and niacin. All of which help your body to convert food into fuel.

Parents should consult with their doctor before introducing cow’s milk, as well as when to reduce the fat content in their child’s milk.

As stated earlier, milk has many nutritional benefits and is an excellent addition to the diet. Here is a simple recipe to enjoy milk.

Homemade Chocolate Milk, Peanut Butter, Banana Fudgesicles Recipe


1 ½ cups low-fat chocolate milk or fat level of choice

Two bananas, ripe

3 tablespoons peanut butter, chocolate peanut butter or chocolate hazelnut spread

¼ teaspoon cinnamon


  1. Combine all ingredients in a blender and puree until smooth.
  2. Pour mixture into popsicle molds and freeze for at least 6 hours or overnight.


“Chocolate Milk, Peanut Butter, Banana Fudgesicles.” Chocolate Milk, Peanut Butter, Banana Fudgesicles | U.S. Dairy,

U.S.Dairy. “Is Milk Good for You? Nutrients in Milk.” Nutrients in Milk | U.S. Dairy, National Dairy Council, March 9. 2021,

U.S.Dairy. “What Do Milk Fat Percentages Mean?” What Do Milk Fat Percentages Mean? | U.S. Dairy, National Dairy Council, May 1 2018,


Elizabeth Shephard, Family and Consumer Science Agent with UF/IFAS Brevard County
Posted: November 19, 2022

Tags: Agriculture, Cooking, Dairy, Food, Health, Milk, Nutrition

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