Nutritional value
Milk is perhaps the most comprehensively nutritious food of all. Children of all ages benefit from having half to one pint of milk a day, depending on the quality of the rest of their diet. Under-twos need 'whole' milk; two to fives can gradually change to semi-skimmed, provided they eat well and have a varied diet.
Without milk, it is hard for children to get enough calcium, and about one child in ten is calcium-short. Research reveals close links between bone density in later life and the amount of milk consumed in childhood. One- to three-year-olds need 350mg calcium a day; four- to six-year-olds need 450mg (almost three-quarters of a pint of milk).
Milk contains all the B vitamins, folic acid, potassium, zinc and magnesium, and its protein makes it useful in vegetarian diets. Whole milk also contains vitamins A and D. However, milk has little iron.
Using milk
As your normal daily drink, provide plain, cold milk. For a hot drink, heat (don't boil) milk with a few coffee granules (also delicious chilled).
Also serve milk shakes, white sauces (mushroom, cheese, parsley, with fish or chicken), custards, milk puddings and quiches. Try baking a sweet egg custard on top of a layer of summer fruit; make macaroni cheese with lots of homemade cheese sauce and serve with roast tomato slices, bacon bits and saute potatoes. Serve chicken with mushroom sauce and chopped ham.
Powdered milk is as beneficial as skimmed, pasteurised milk. To extend the value of milk without increasing volume, add milk powder to dishes such as above. Surprisingly, perhaps, they'll taste creamier.
Evaporated milk has lost some A and B vitamins, but is useful for making porridge taste creamy and delicious. To a pint of all-milk porridge, stir in one can of evaporated (not sweetened 'condensed') milk.
