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Choices, choices, choices. Many milk varieties offered at Fred Meyer!
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Nutrition label comparison and ingredient lists on varying fat content, cow’s milk, Fred Meyer brand.
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Vanilla flavored oat milk, nutrition label, and ingredients from Planet Oat brand. And strawberry flavored, organic low-fat milk from Horizon. Both at Fred Meyer but the Horizon kid’s milk is often seen at coffee shops as well such as Starbucks.
Focusing on the questions, “What choices do I have,” and “Do I know what I need to make a healthy choice (for my child),” in regards to milk health benefits and disadvantages. As you can see from the pictures, the store I went to, Fred Meyer, had many options. This is clearly not the case for all areas, and access varies for families with different surroundings, socioeconomic status, etc. But for this project, it was eye-opening! Choices ranged from nonfat to whole, organic, and many alternatives, including oat, goat, soy, and almond milk, in addition to a few flavored options. And further, refrigerated or not is another choice!
Comparing nutrition labels and ingredient lists is a start to addressing the knowledge required to make healthy choices. However, without added research, there isn’t much to go on just by the labels at the store. Cow’s milk doesn’t have much marketing going on besides the nutrition facts, which is refreshing but unhelpful for someone not knowing what to look for. Avoiding added sugar is easy enough, but there’s no information about how fat content differences affect your body, recommendations, research backing recommendations, or anything about kids’ needs. A person whose first language isn’t English, is only following WIC allowances, doesn’t have access, or enough security to take the time to consider their options could be disadvantaged here.
There is some naturally occurring trans fat in dairy products (Dairy Australia, 2021). However, the concern is when it is added to the food unnecessarily (Dairy Australia, 2021). The loophole I suggest buyers be hypervigilant about is that trans fat can be included in food items, such as flavored milk, with a 0 on the nutrition label if it’s below .5 grams per serving (Pearson, 2016). With doctors suggesting we intake less than 2-3 grams per day, it is of concern that we, let alone our kids, can’t even see the amount on the nutrition labels (Pearson, 2016). Therefore, avoiding partially hydrogenated fat (or oil) is of the utmost importance, even if listed under the minimal portion of the ingredients (Dairy Australia, 2021; Pearson, 2016). It’s just not good for our bodies (Dairy Australia, 2021; Pearson, 2016). I didn’t see any signs of hidden trans fat on these labels, however, there are more options out there, as unbelievable as that may be.
Of course, you can’t control what your kids’ pick at the school cafeteria, and given a choice between plain or added fun colors and extra sweetness, it’s obvious what kids are going to go for. Since flavored milk is still an option in schools, it’s best to control what you can at home (USDA, 2018). It’s important to note that the United States government, food assistance programs, and general consumer information sites promote low or non-fat milk recommendations for ages two and up (Altmann, 2016; Beck et al., 2017; White et al., 2020). However, important information coming to light is that consuming whole milk is associated with healthier bodies than low or nonfat alternatives (Beck et al., 2017; White et al., 2020). Since nutrition habits and preferences build upon foundations laid during childhood years, it is imperative to start kids off with the best options available (Altmann, 2016; White et al., 2020). Whole milk is displaying protective factors against obesity in all ages in addition to nonfat and low-fat associations with higher weight (Beck et al., 2017; White et al., 2020). WIC, the American Academy of Pediatrics, the United States Department of Agriculture, and more official sectors have yet to update guidelines and parameters which could lower the obesity crisis (Beck et al., 2017; White et al., 2020). Until then, we’re all learning.
In fact, I learned through this project that low-fat milk was simply mixed nonfat milk and regular milk, it’s there in the ingredients! I was also surprised at the low vitamin D levels of cow’s milk (2.5g) compared to the sweetened oat milk (4g). I also thought it was interesting that skim (nonfat) milk had an extra carbohydrate listed in the nutrition label over low fat and whole milk. So, if someone had never approached the consumer health realm and did a project like this, it would presumably be eye-opening for them as well. They might be surprised how many differences there are in milk choices and see the need to research the best options for them or their children. Finally, seeing this post might open the eyes of those who’ve never considered the possibilities. Perhaps, they still buy what they have always had since childhood. Possibly, they’ll be curious about alternatives to cow milk and why there are so many (another post for another time!). Or maybe, they’ll just be a little more aware of the differences in government recommendations and their actual health.
References
Altmann, T. (2016). Is nonfat, low-fat, reduced-fat or whole milk best for your children? We asked the author of “What to Feed Your Baby” to weigh in. Today. https://www.today.com/parents/what-kind-milk-should-you-give-your-kids-t84646
Beck, A. L., Heyman, M., Chao, C., & Wojcicki, J. (2017). Full fat milk consumption protects against severe childhood obesity in Latinos. Preventative Medicine Reports, 8, 1-5. https://dx.doi.org/10.1016%2Fj.pmedr.2017.07.005
Dairy Australia. (2021). Is trans fat present in milk? https://www.dairy.com.au/dairy-matters/you-ask-we-answer/is-trans-fat-present-in-milk
Pearson, R. (2016). Overviewnutrition_2016 [PowerPoint]. Consuming Health Matters, WordPress. https://consuminghealthmatters.wordpress.com/about/pubh-209-consumer-health/course-slides/
USDA. (2018). Final Rule: Child Nutrition Program Flexibilities for Milk, Whole Grains, and Sodium Requirements. Food and Nutrition Service, United States Department of Agriculture. https://www.fns.usda.gov/cn/fr-121218
White, M. J., Armstrong, S. C., Kay, M. C., Perrin, E. M., & Skinner, A. (2020). Associations between milk fat content and obesity, 1999 to 2016. Pediatric Obesity, 15(5). https://doi-org.ezp.lib.cwu.edu/10.1111/ijpo.12612