Milk your buck for all it’s worth

Eating well doesn’t have to mean spending a lot. In fact, there are many ways to eat the foods that make you look and feel your best without hurting your pocketbook. For example, penny for penny, ounce for ounce, milk packs more nutritional value than just about any other beverage you can buy. Here are more reasons why milk is a great option for shoppers looking to squeeze the nutrition out of their food budgets:

  1. Nutrients: A true bargain means getting the most out of every dollar – and with food, that means getting the most nutrition for your buck. An eight ounce glass of milk contains nine essential nutrients, including B vitamins for energy, protein for lean muscle, vitamin A for a healthy immune system and five bone-building nutrients. Milk is also the top food source of three out of the four nutrients of concern – the nutrients most likely to be missing in the American diet – calcium, vitamin D and potassium.

  2. Protein: From building lean muscle to keeping bones healthy, there’s good reason to add protein to the shopping cart. Protein, especially in the AM, helps to keep you full and satisfied, making it easier to stick to a healthy eating plan. Not all protein sources are created equal so be sure to opt for a complete protein – like the protein in milk. Each eight ounce glass of milk contains eight grams of high-quality protein – that’s more than in an egg!

  3. Versatility: Every shopping list should include essential kitchen items, like milk, that are an easy go-to for any meal. A gallon of milk goes a long way; its versatility lends itself well to cereal, smoothies and so much more – making it a convenient and useful item that all home cooks can benefit from having on-hand.

See how simple good nutrition can be with this fast and filling smoothie recipe. To learn more about the value of milk, visit

Protein-Packed Berry Burst Smoothie


  • 1 packet plain instant oatmeal
  • 1/2 cup fat free or lowfat milk
  • 1/2 cup strawberries, hulled, chopped
  • 1 tablespoon honey
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon walnuts, chopped


  1. Combine first five ingredients in the carafe of a blender. Cover and refrigerate overnight.
  2. In the morning, blend the mixture until smooth. Top with chopped walnuts.

1 serving (4 ounces milk per serving)

Calories: 280g Total Fat: 7g
Cholesterol: 0mg Protein: 10g
Carbohydrates: 50g Sodium: 80mg



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