RICE, ALMOND, SOY, OR COW MILK?

LET'S FIND OUT!

RICE MILK PROS

• Most hypoallergenic
• No saturated fat
• Cholesterol free
• 1 gram of fat/cup
• Good source of B vitamins

RICE(CONT...)

• Cardiovascular health
• Many antioxidants

RICE MILK CONS

• Highly starchy = bad for diabetics
• Low protein(2 grams/serving)
• Low calcium(20 milligrams/serving)
• Not good source of vitamin A
• Highly pesticided crop & thickeners and oils are added

HOW ABOUT ALMOND MILK??

• High in antioxidants and vitamin E
• Cholesterol free and no saturated fats
• High in natural vitamins and minerals
• Copper, zinc, iron, magnesium, calcium, etc
• Only 40 calories/serving and 3 grams fat/serving

ANNNNDTHE BAD

• Tree nut allergies
• Cautious with infants
• Very low in protein
• Added preservatives and thickeners
• $$Tends to be pricey$$

DON'T FORGET SOY!

• Disease preventing phytosterols
• Very low in fat and is cholesterol free
• Only about 80 calories & 7 grams of protein/cup
• Lactose and gluten free
• Lower the risks of prostate cancer in men

BUT BE CAREFUL!

• Much lower in calcium
• Anaphylactic reactions
• Pesticides
• Not to mention, many people don't like it

LAST BUT NOT LEAST: COW MILK

• $Generally inexpensive$
• High in calcium, potassium, & vitamin D
• Several types: whole, 2%, 1%, and skim
• 8g protein, 12g carbohydrates, 30% calcium
• daily needs, and 50% B2 & B12 daily needs/serving

BACK TO NEGATIVE!

• Contains lactose and glucose
• Antibiotics and chemicals contained
• Growth hormones
• High calories if not skim milk
• Ex: 2% has about 140 calories per cup

SO... WHICH ONE?

INFANTS

• Breast milk
• More resistant to disease

CHILDREN

• Cow milk(unless lactose or glucose intolerant)
• 12 to 24 months should use whole milk
• Age 2 & up: low-fat cow milk or 2%
• Overweight- skim milk

PREGNANT WOMEN

• Nonfat or low-fat
• Whole milk fat: saturated
• Soy milk is okay w/calcium

ELDERLY

• Nonfat milk
• Weaker bones
• More calcium than 2%

GLUCOSE & LACTOSE INTOLERANT

• Rice milk
• Soy milk
• Almond milk

TREE NUT ALLERGY

• Soy milk
• Rice milk
• Cow milk

No allergies?
If you're not allergic to anything and you're at least 16, then any milk should be fine. Remember: most milk is calcium and vitamin fortified. However, pesticides and other chemicals are likely to be present, so be careful.

DON'T FORGET FRUITS & VEGGIES!

SOURCES

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/soy-milk-vs...
• http://www.nrdc.org/breastmilk/benefits.asp
• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/pros-and-co...
• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/pros-and-co...
• http://www.globalhealingcenter.com/natural-health/dangers-of-cows-milk/

SOURCES(CONT...)

• http://www.summitmedicalgroup.com/library/pediatric_health/hhg_cows_milk/
• http://www.steadyhealth.com/articles/Is_Soy_Milk_Better_Than_Cow_s_Milk__a7...
• http://www.livescience.com/14948-skinny-milk-nutrition-goat-rice-soy.html