Milk requirements for Seattle Sutton's Healthy Eating Plans
We recommend the following to help as align with the nutrition standards we follow as well as to round out the plan's protein, calcium, and vitamin D.
1200 calorie plan: needs 2 glasses of skim or low-fat milk
1500 & 2000 calorie plans: need 3 glasses of skim or low-fat milk
Calcium helps keep our bones strong, builds new bones, and prevents osteoporosis. Dairy products contain the highest concentration of calcium per serving. Milk is fortified with vitamin D and is a crucial vitamin in maintaining bone health. Plus, milk is chock full of healthy protein and potassium.
What to look for in alternative milk: higher levels of protein, low or no added sugars, plus added (fortified) vitamins and minerals that is in cow’s milk, such as 30% DV of Calcium and 25% DV of Vitamin D.
Lactose-free milk is only suitable for children with lactose intolerance, not those with a milk allergy. Nutritionally speaking, lactose free milk is exactly the same as “regular milk” and is the best alternative to ensure bone health.
Soy milk has been the most popular dairy alternative because its nutrition profile closely resembles that of cow’s
milk. Be sure the nutrition label contains Calcium and Vitamin D. Soy milk is available in flavored varieties, plus
lower calories versions.
Almond milk is great for cutting calories. This nut milk is made from a base of filtered water and ground almonds.
Almond milk is creamier and thick. Unfortunately, almond milk contains very little Protein. Most are fortified with
vitamins and other nutrients, with others that don’t contain Vitamin D or Calcium. Its’ calories are from healthy
Rice milk is a nice option with a neutral flavor. Rice milk is not as creamy as other non-dairy alternatives. When
fortified, it usually contains the same amount of Calcium and Vitamin D as cow’s milk. This alternative also lacks
Protein, containing only 1 gram per cup.
This is one of the newest dairy alternatives. Coconut milk creamy and sweet. It offers 30% DV of Vitamin D and
50% DV of Vitamin B12, but contains little added Calcium. Coconut milk contains as much saturated fat as whole
Hemp milk is made from a hemp nut base (filtered water & shelled hemp seed) and contains a slew of healthy
nutrients including Calcium, Vitamin D and a moderate amount of protein. It also contains Omega-3 fatty acids.
Hemp milk is an acquired taste.