milk.

This info is for you Dad:
There are so many different types of milk in the supermarket today that it can be difficult to decide which one to choose. 


Here is the low-down on the nutrition and differences:


Cow's Milk: The most familiar milk.  It provides about 300 mg of calcium - and is fortified with vitamin D which helps absorb the calcium.  Cow's milk also has potassium and phosphorus which is important in building bones. Cow's milk is higher in B vitamins than other milks.  Choose nonfat or 1% milk which is lower in saturated fat.  One cup of nonfat milk contains 80 calories, about 12 grams of sugar (lactose), and 8 grams of protein.
Nutritional profile: Vitamin A (6% DV); Vitamin C (4% DV); Vitamin D (25% DV); Thiamin (B1) (3% DV); Riboflavin (B2) (12% DV); Vitamin B12 (18% DV); Calcium (30% DV); Potassium (10% DV); Magnesium (3% DV)
*I try to avoid cow's milk - really, the only dairy product I eat is yogurt.  The major reason that I avoid Cow's milk is insulin-like growth factor, IGF-1.  Cow's milk contains IGF-1 because it helps baby calves grow. Cow and human  IGF-1 is almost identical, so our bodies will recongize the cow's IGF-1 as it's own. High levels of IGF-1 do appear to stimulate cancer cells.  Worse yet, synthetic bovine growth hormone (rBGH), a hormone injected into cows, increases levels of IGF-1.*


Soy Milk: Likely the second most consumed milk in the US.  Soy milk is made by soaking soybeans and mixing them with water until a milk-like consistency is created.  Most soy milk is fortified with calcium and vitamin D.  It contains no saturated fat, some omega-3's, and has about 7 grams of soy protein per cup.  As per the FDA, consuming 25 grams of soy protein each day can reduce the risk of heart disease.  Soy milk comes in many different flavors such as original, unsweetened, vanilla, and chocolate.  Choose original or unsweetened which contain less sugar.  Also, always shake soy milk before pouring it, the added nutrients can settle at the bottom.
Nutritional profile:  Vitamin A (10% DV); Iron (1% DV); Vitamin D (7%; DV); Riboflavin (B2) (20% DV); Calcium (25% DV); Potassium (14% DV); Magnesium (9% DV)


Almond Milk: Made by soaking almond grounds and adding water.  Almond milk has a nutty flavor and naturally contains calcium and vitamin E.  Unfortunately, almond milk is pretty low in protein (1 gram per cup).
Nutritional profile: Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV); Vitamin E (50% DV); Calcium (20% DV); Magnesium (4% DV)

Coconut Milk: Made from the meat and juice of coconuts with the combination of water.  Coconut milk has a rich and creamy texture.   Based on the nutritional information on Silk's PureCoconut original, coconut milk is low in protein (1 gram per cup), but is fortified with calcium, vitamin D, vitamin B12, and vitamin A.  One cup of coconut milk also has 5 grams of fat (all saturated).

Nutritional profile: Vitamin A (10% DV); Iron (4% DV); Vitamin D (25% DV); Calcium (20% DV); Vitamin B12 (50% DV)

Choose wisely!