By Alyssa Greenstein, RD, LD/N

As a registered dietitian, I am often asked if organic milk is better. There are several factors to consider when answering this question and the information may surprise you.

Is one option healthier?

From a health perspective, there are no nutritional differences between organic and regular milk. Both contain the same unique package of nutrients that make dairy products an important part of a healthy diet.  An eight-ounce serving of regular milk offers the same nine essential nutrients – including calcium, vitamin D and potassium – as a glass of organic milk.

The taste of milk, regardless of whether it is organic or conventionally-produced, can differ slightly because of the bottle or season. Organic milk is usually ultra-pasteurized (pasteurized at a higher temperature), so it usually has a slightly different taste than regular milk. Other factors that may impact taste include farm location, cow breed, variations in cows’ feed from farm to farm and time of year. People should do their own “taste test” to see which kinds of milk they prefer.

What is the difference between organic and conventional milk?

Organic has more to do with farm management practices than anything else. Therefore, statements on organic milk refer to farming practices, not to the milk itself.

These farm management practices mostly deal with the use of pesticides, fertilizers and antibiotics.  However, organic labeling standards do not require cows on organic farms to be grass-fed and few U.S. cows, in fact, are grass-fed.

All milk, whether it is regular or organic, is tested for antibiotics to ensure it meets the government’s quality and safety standards. You can be sure that both organic and regular milk are free from antibiotics.

It’s important to note that dairy cows are not routinely treated with antibiotics. If a cow develops an illness, both organic and conventional dairy farmers would treat the cow with the same antibiotics. The cow would be taken from the milking herd, treated and not put back into the herd until her milk tested free of antibiotics.

On an organic dairy farm, that cow would permanently exit the herd. On both organic and conventional dairy farms, every tanker load of milk is strictly tested for antibiotics. Any tanker that tests positive – and this is extremely rare – is disposed of immediately, never reaching the public.

If I buy organic milk, am I doing more to help support small family farms?

Not necessarily. There are large and small farms in both the regular and organic categories. Organic farming has more to do with the farm management practices mentioned above than the size of the farm itself. Of the 65,000 dairy farms in America today, the majority are smaller farms with less than 200 cows and 99 percent of U.S. farms are family-owned and operated.  So, whether you buy organic or regular milk, you can feel good about supporting family farming.

The bottom line

The type of milk you choose is a matter of personal preference.  Strict government standards ensure that all milk is pure, safe and wholesome. No matter what kind of milk you choose, you can feel good knowing that you are giving your family the most nutritious beverage available.

Alyssa Greenstein is a registered and licensed dietitian and Nutrition Affairs Senior Manager for the Dairy Council of Florida, a non-profit organization that works with schools, health professionals and others to build a positive health and wellness environment for dairy as a nutrient-rich food.

Congratulations to Justin, our Jr. Gator Breakfast contest winner for the 2011-2012 season!

Justin and his family will sit down to breakfast with Gator coach Will Muschamp in the “Gator Room” on Friday, Feb. 24 and tour the Gators’ facilities.

Justin, UF/Alabama

During each home game, Florida Dairy Farmers’ mascot “Merry Moo” scours the Swamp for an enthusiastic young Gator fan, who is named the got milk? Jr. Gator Fan of the Game and whose image is then displayed on the stadium’s replay screen.

Justin’s photo was voted as having the most enthusiasm and Gator spirit.  You can view all the photos here.

By Alyssa Greenstein, RD, LD/N

If you’re thinking about switching from whole milk to low-fat or fat-free milk, here is some information that will help you decide.

There is the perception that, because certain types of milk are lower in fat than others, they contain fewer nutrients. This is simply not true. All milk contains calcium and vitamin D for strong teeth and bones, protein for muscle growth and calcium, and potassium and magnesium for healthy blood pressure.

Doctors and registered dietitians encourage drinking low-fat and fat-free milk because they have the same calcium, protein, vitamins and minerals as whole milk – except with less fat and fewer calories.

Now that you know why to make the switch, here’s how to do it. When moving to low-fat or fat-free milk, the key is to take your time. Start by switching from whole milk to two percent. If you’re content with two percent, stick with it for a while and then switch to one percent and gradually to fat-free.

Another easy way to switch is to incorporate low-fat milk into your normal diet. Add low-fat milk to whole-grain cereal with fresh fruit, or use low-fat milk instead of water when making oatmeal or scrambled eggs.

Another way to make the switch and have fun with the kids is to have them help you make pudding with low-fat milk. You can also have them make their favorite smoothies with low-fat milk or yogurt, fruit and ice. Getting your kids involved in the kitchen will teach them important healthy habits at a young age.

Try making this peanut butter banana shake with low-fat or fat-free milk.

There’s more than one reason Santa loves milk with his chocolate chip cookies. In addition to its great taste, low-fat and fat-free milk provide nine essential nutrients. This holiday season, serve your family the gift that keeps giving—nutrient-rich milk.

Here are three gifts you can give your family this year in just one glass of milk:

1. Calcium. An 8-ounce serving of milk provides 30% of the Daily Value of calcium, which helps build and maintain strong bones and teeth and reduces the risks of stress fractures and osteoporosis. It also plays an important role in promoting normal blood pressure, nerve function, muscle contraction and blood clotting. Just one glass of milk has the calcium equivalent of eight cups of spinach.

2. Protein. The protein in milk is high-quality, which means it contains all of the essential amino acids or “building blocks” of protein. Protein builds and repairs muscle tissue, and serves as a source of energy during high-powered endurance exercise. An 8-ounce glass of milk provides about 16% of the Daily Value for protein.

3. Vitamin D. A glass of milk provides about 25% of the Daily Value for vitamin D, which helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient. One glass of milk has the vitamin D equivalent of 3 ½ ounces of cooked salmon.

During the holidays, money always seems to be tight. But at just 25 cents a glass, milk is the best value and the most nutritious beverage you can find at the grocery store. And thanks to hardworking dairy farmers in Florida, you can be sure that your milk is safe, fresh and delicious!

By Alyssa Greenstein, RD, LD/N

Lactose intolerance is often mischaracterized as an allergy that generally requires completely avoiding dairy. However, lactose intolerance is actually the body’s inability to digest lactose (a natural sugar mainly found in dairy products) and it’s not an all-or-nothing condition.

Low-fat and fat-free milk, cheese and yogurt provide a unique nutritional package. Dairy foods supply four of the seven “nutrients of concern” for which Americans have low intakes. Those who decide to limit their diets before knowing the facts about lactose intolerance may actually be putting their health at risk.

Most people with lactose intolerance are receptive to dairy solutions if they can avoid the discomfort associated with consuming them. The following tips provide ways to incorporate and keep nutrient-rich dairy in your diet.

Sip it!
Lactose-free milk is regular milk, but the sugar (lactose) is already broken down. Anyone can enjoy lactose-free milk because it provides the same unique package of nine essential nutrients found in regular milk. Look for reduced-fat, low-fat, fat-free, chocolate and whole-milk options in various sizes at your local supermarket.

Stir it!
Add small amounts of milk, cheese and yogurt to your normal diet. Solid foods slow digestion and allow the body more time to digest lactose, which helps prevent intolerance symptoms.

Slice it!
When milk is made into cheese, most of the lactose is removed. Aged, hard cheeses such as Cheddar, Colby, Monterey Jack, Swiss and Parmesan are naturally lower in lactose.

Spoon it!
Look for products like yogurt with live, active cultures. These products contain “friendly” bacteria that help make it easier for the body to digest lactose.

Size it!
Start by adding in small portions of milk, cheese and yogurt to other foods in your diet.  Gradually increase the amount of dairy foods you consume over time.

Switch it!
These tips may not apply to everyone. Before switching your diet, be aware that lactose intolerance is a very individualized condition. Many people with lactose intolerance can still consume dairy foods in various amounts or forms. Follow the advice of your doctor or see a registered dietitian for additional guidance.

Savor it!
Some people think that lactose-free dairy foods taste exactly the same as the traditional varieties, while others say they taste slightly sweeter. This additional sweetness is a result of the lactose neutralization process. Research shows that people prefer lactose-free milk to non-dairy alternatives.

By using a few of these simple strategies, the majority of people with lactose intolerance can still enjoy dairy foods every day.

Ten-year-old Liriette Schultzs from Kissimmee, Florida was chosen as the winner of Florida Dairy Farmers’ first-annual holiday art contest. More than 150 children around the state sent in their best interpretation of the contest theme: “Celebrating the Holidays on a Florida Dairy Farm.”

FDF staff judged each entry based on creativity, artistic skill and representation of the holiday theme. Schultzs, a fifth-grade student from Bethune Academy in Haines City, was excited to learn that her artwork would be featured on FDF’s holiday card, which goes out to more than 600 dairy industry contacts and friends of FDF nationwide.

The watercolor painting features Santa and his reindeer (cows in costume) flying over a dairy farm, dropping dairy treats such as milk, cheese and yogurt. The vibrant colors, detail and incorporation of dairy are what caught the judges’ eyes.

“We hoped that this contest would help kids learn about where their milk comes from, while having a little fun,” said Alayna Rivera, communications coordinator for FDF. “Liriette’s art captured everything we were looking for!”

Schultzs says she loves art because it allows her to “express herself on paper,” and in this case, her love for dairy. She thanks her art club teacher Raedell Coogler for encouraging her to enter the contest. As a part of her prize, Schultzs will be featured on FDF’s website and social media pages and she will also receive an FDF gift basket.

 Click here to see the other top entries on our Facebook page!

Thanksgiving is a time when people gather together and spend time with loved ones that they might not often see. This year, enjoy the holiday by making entertaining easier with these time-saving tips. Nutrient-rich foods offer the total nutrient package, including vitamins and minerals, with fewer calories from fats and sugars.

1. Slice up some cheese. Americans voted cheese as one of the top foods they can’t live without, second only to chocolate (survey in the Food and Wine magazine). Preparing a cheese board requires is a great way to spend less time in the kitchen and more time with your guests. It requires no cooking at all and takes less than 10 minutes to prepare. Cheese is best served at room temperature, so you can prepare your board well before your guests arrive. In addition to being a healthy and popular snack, cheddar and swiss cheese have been shown to reduce the risk of tooth decay.

2. Just Fondue It. You don’t have to sacrifice good taste to be healthy. Try making a fondue with light cheddar cheese and skim milk as the main ingredients. This will give the sauce a rich taste without the fat or high calories, while providing nine essential vitamins and minerals like calcium, protein and potassium. Dippers can include sliced apples, broccoli and carrots.

3. Stuff your turkey, not yourself. Research shows the average holiday meal can add up to as much as 3,000 calories with 225 grams of fat (American Council of Exercise). That’s a day-and-a-half’s worth of calories all at one sitting. By focusing on nutrient-rich foods, during and after the holidays, you can help avoid unwanted pounds.

4. Got milk? When you’re sitting down to eat your Thanksgiving feast, think about your drink. Instead of soda or juice, reach for a cold glass of milk. Most adults don’t realize that their bones continue to grow until about the age of 35. One glass of milk contains 30 percent of your daily requirement of calcium. And don’t forget about the little ones. Serve them up some low-fat chocolate milk with a fun straw and they’ll be sure to ask for more.

5. Savor what’s left.  Make your leftovers healthy. Build your own nutrient-rich sandwich with whole-grain bread, low-fat cheese, cranberry sauce and leftover turkey.

This Thanksgiving, let’s not forget to thank Florida’s dairy farmers. They work hard all year long to ensure we have these delicious holiday foods on our tables!

By Alyssa Greenstein, RD, LD/N

Preparing for flu season is top of mind for moms this time of year. Bottles of hand sanitizer, disinfectant spray and cold remedies fill store shelves leaving many of us feeling like we are prepping for the perfect storm.

But the battle against annual germ warfare is not one that’s fought merely on hands, faces and in spaces between sneezes. Health experts say it begins with what you put in your body.  A number of foods and associated nutrients have been shown to actually boost your body’s ability to fight off the common cold and worse. The good news is they are all foods that show up on the “healthy” list for any diet, so feel free to enjoy for year-round health:

• Oatmeal contains a type of fiber with antibacterial properties. It appears to help speed wound healing, and may help antibiotics work better.

• Fish, which is already recommended for its heart health properties, is also rich in a mineral that helps white blood cells clear flu viruses out of your body. Many types of fish are rich in “omega-3” fats, which may help protect your lungs from respiratory infections.

• Beef and Milk are both rich in zinc, a mineral that aids in the development of white blood cells, which destroy bacteria and viruses in your body. Zinc is one of the minerals most commonly found to be deficient in people’s diets, providing even more reason to drink milk with meals.

• Yogurt is arguably the most well-known of all the flu fighting foods. As an excellent source of probiotics, yogurt’s “healthy bacteria” help keep “bad bacteria” in our digestive system in check.

• Sweet Potatoes are rich in vitamin A, which actually helps boost your body’s ability to fight germs from the outside, in. Skin is the body’s first line of defense against germs and requires plenty of vitamin A to maintain its integrity. In addition to orange-colored vegetables such as sweet potatoes, vitamin A can also be found in milk and chocolate milk.

1. Why should parents carve out a healthier Halloween?

Most children don’t get enough of the key vitamins and minerals they need each day, so teaching children to select nutrient-rich foods is more important than ever. That includes creating healthier holidays, and I think we’d all agree Halloween is a great place to start!  Halloween should certainly be about having fun, and there are lots of fun, healthy snacks kids can make with their parents, like Muenster Monster Kabobs.

2. How can parents help kids prepare before they go out trick-or-treating?

One of the most important tips to remember as a parent is to make sure your children are filled up with nutritious foods before they leave the house to go trick-or-treating.  The more nutrition they have in them the less likely they’ll be to fill themselves up with candy while trick-or-treating.

Fun-shaped sandwiches are going to help you sneak in nutrition and have fun at the same time.  It’s as easy as cutting up sandwiches, made with nutrient-rich foods, with Halloween-shaped cookie cutters. On the sandwiches, use whole grains, lean turkey, cheese, lettuce and a little bit of yogurt to take the place of ranch dressing.

Flavored milk is another great way to make sure your kids are getting proper nutrition.  Chocolate milk, the official drink of Halloween, is nutrient-rich and packed with bone-building nutrients – including calcium, vitamin D, protein, phosphorus and potassium.  You can also have fun with your kids and have them add food coloring to white milk to make Halloween-colored milk.  It’s important that your family get their three servings of dairy a day to ensure that they’re getting the nutrients that they need.  A very spooky fact is that 90 percent of teenage girls and 70 percent of teenage boys do not meet their daily calcium requirement.  This fun-flavored milk is going to ensure that they build strong and healthy bones.

3. What about the morning after Halloween?

For the morning after Halloween, make sure you start the day with a nutritious breakfast so your kids won’t head straight for their candy bags.  Try some delicious pumpkin pancakes that you and your family can enjoy.

If you’re in a rush the morning after Halloween and still want a nutritious breakfast, try a great-tasting Pumpkin Yogurt Cheesecake Shake.  It takes less than 10 minutes to make and is easy to take with you on the go.

4. What should parents do with all of the candy?

A lot of Mom’s ask what they can do with all of the extra candy their kids have lying around the house.  Start by talking to your children about sharing their extra candy. Identify a couple of favorites to keep and then agree to give away the extra to a local food pantry. Then, take their favorites and make them healthier. One idea is to use some of the chocolate to make your own healthy trail mix.  Simply take the candied chocolates, like M&M’s, and add it to a bag of raisins, nuts and whole grain cereals.

By Alyssa Greenstein, RD, LD/N

As you walk down the aisles of your local grocery store, you’ll notice more and more foods advertising health benefits because of added ingredients. With so many food options, it can get really confusing.

Yogurt has long been associated with health because of the nutrients it provides. You also may have heard a lot of talk about probiotics in yogurt.  But what exactly are they and what do they do?

What are probiotics?

Although there is no regulatory definition, probiotics are generally described as live microorganisms that provide a health benefit when consumed in adequate numbers.  Think of probiotics as friendly bacteria or “bugs” with health-promoting benefits.

However, it is important to recognize that the health benefits of probiotics depend on the particular genus, species and strain of bacteria used, as well as the amount.

What are the health benefits?

A growing body of research suggests that certain types of probiotics in adequate amounts can help maintain digestive health and have beneficial effects on different intestinal functions (e.g., intestinal transit, immune function) and disorders (e.g., constipation, bacterial infections, diarrhea, irritable bowel syndrome, inflammatory bowel disease).

Individuals with low levels of the intestinal enzyme lactase have a limited ability to digest lactose (milk sugar), which can result in gastrointestinal symptoms or lactose intolerance.  Studies demonstrate that intake of yogurt and some probiotics can improve lactose digestion and alleviate symptoms of lactose intolerance.

Preliminary studies also report that specific probiotics can help treat food allergies, decrease the risk of colon cancer and tooth decay, treat Helicobacter pylori (a common cause of peptic ulcers) and help keep you healthy.

What foods contain sources of probiotics?

Fermented dairy foods such as yogurt and cheese are the most common conventional foods marketed with probiotics. In fact, dairy products are ideally suited for probiotics because they contain nutrients important to the survival of probiotic species. In addition, dairy foods buffer stomach acids, increasing the chances that probiotics will survive the journey through the digestive tract. 

How often should I eat foods with probiotics?

Most studies suggest that probiotics must be consumed daily (or more often) to receive health benefits.  To know which foods contain probiotics, look for the “live, active” seal on the container.  Check out the National Yogurt Association’s “Live Active Cultures” seal at www.aboutyogurt.com.  The seal provides consumers with assurance that the product contains a certain number of starter culture bacteria.

For more information on the health benefits of probiotics, visit to www.usprobiotics.org.