Why a Dietitian Says You Don’t Have to Avoid Dairy Milk – Eat This, Not That

You may have grown up thinking that drinking a glass of dairy milk every day was good for your health. But then, over time, we started to hear more and more about the dangers of the artery-clogging fat content in traditional dairy products, and cow’s milk became almost obsolete. Meanwhile, plant-based alternatives like almond milk, oat milk and soy milk were suddenly flooding the dairy aisle at grocery stores nationwide.

But many dietitians and health professionals still argue that dairy milk offers significant health benefits. We spoke with Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Handbook and a member of our medical expert panel, who shared four specific reasons why she thinks it’s not necessary to avoid cow’s milk.

Read on and for more, check out 4 Best Eating Habits to Reduce Inflammation and Slow Aging.


Although many people are afraid to drink milk because of its fat content, it’s important to remember that it’s full of helpful nutrients that you may not find in some non-dairy milk options.

“When it comes to nutritious value for money, milk excels, providing so many nutrients at an affordable price,” Goodson says. “For example, it contains 13 essential nutrients including calcium, vitamin D, potassium, B vitamins, and more! It even contains selenium, which is a powerful antioxidant.”

drink milk

“Dairy milk contains one gram of high-quality protein per ounce,” Goodson says. “Protein helps build lean muscle, repair muscle after exercise, and help you feel full faster and stay fuller longer after eating, and drinking milk is a convenient and affordable way to get the protein. your body needs at meals and snacks.”

And if you don’t like just sipping a glass of milk, you can try adding it to a smoothie or making a protein shake.

woman drinking

“Calcium and vitamin D are essential for growth, development and maintenance of bone mineral density as we age. In fact, dairy products, such as milk, are the best source of calcium in the diet. American, providing about a third of your daily needs.

According to Goodson, a recent report published in Nutrients pointed out that cow’s milk is one of the best sources of calcium for the elderly to help slow bone loss or osteoporosis.

RELATED: The #1 Best Yogurt for Stronger Bones

to pour milk

Finally, if you need a quick, nutrient-dense post-workout snack, incorporating cow’s milk can be a great choice, according to Goodson.

“Milk and chocolate milk are great post-workout recovery drinks because they both contain carbohydrates to help replenish energy stores, high-quality protein to help repair lean muscle, and fluids to help with rehydration,” she says. “Plus, you can drink milk on its own, mix it into a smoothie or smoothie bowl, or use it in easy meals like overnight oats.”

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