By Nathalie Roy, Dietitian

Is milk still relevant in 2020?

 

Full disclosure: I worked for the dairy industry for over 20 years before resigning in 2018 to pursue new opportunities.

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When Health Canada released its new Food Guide in 2019, it seemed like all anybody could talk about was how milk no longer had a place in Canadians’ diets. You see, for over 75 years, milk products had a prominent presence in the Food Guide, claiming its own food group. But that all changed in 2019 when the Meat and Alternatives and Milk and Alternatives food groups joined forces into a protein category.

 

According to the current Food Guide, a quarter of the foods we eat should consist of protein-rich foods such as legumes, meat, poultry, fish, dairy, nuts and seeds. The foods that make up the protein category do however offer very different nutrient profiles. In other words, while they all provide protein, they offer very different proportions of vitamins and minerals. While beef tends to be higher in iron, milk products tend to be higher in calcium and potassium. Legumes are higher in fibre while fish is higher in omega-3 fats. Canadians should aim to consume a variety of protein-rich foods everyday. That way, we stand a better chance of meeting all our vitamin and mineral needs.

 

Gone are the days where the only decision you had to make in the dairy isle was whether you wanted to buy whole, 2%, 1% or skim milk. Today, the options are plentiful! Soy, oat, rice, almond, cashew, and coconut are just a few examples of alternatives made available. And don’t forget flavored, sweetened, unsweetened, ultra-pasteurised, lactose-free…   

 

When choosing milk products, be sure to read the Nutrition Facts table as not all milk products are created equal. In terms of protein, cow’s milk and soy beverages are on closer playing fields. While they may be fortified with other nutrients, plant-based beverages such as almond, oat, rice or others generally offer very little protein. Also, be sure to read the ingredient list to learn about the products' content so you can choose those with the fewest undesirable ingredients such as additives, sugar or salt.

 

Do we still need to drink milk? Not necessarily, but we do still need the nutrients it provides. While some don’t care for the idea of it, milk is a convenient vehicle for its numerous nutrients. Milk and milk alternatives offer different health perks, so choose a milk or a variety of milks or milk alternatives that best suit your personal needs. So yes, milk and its nutrients are still relevant in 2020.  

 

Note: While plant-based milks can be suitable choices for adults and older children who have more varied diets, they are not always appropriate for younger children. To find out which milk is most suitable for your little one, be sure to consult with your dietitian or physician.

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Written by Nathalie Roy, RD, MBA  March 11th, 2020