Kitchener Market 2017
Kitchener Market 2017

Milk, Cow

back See more Meat, Eggs, Dairy


January 1 - December 31

Harvest Period

N/A - N/A

Milk is a white, liquid, highly nutritious food produced by all mammals for the purpose of feeding their young.  Humans are the only mammal to consume the milk of other species such as cows, sheep, goats, camels, yak, water buffalo and reindeer. Milk provides the basis for a whole dairy case of food products, from cheese and yogurt to sour cream and cottage cheese.  Frozen with eggs and sugar, milk turns into a favourite summer time treat, ice cream.  Many processed foods also contain milk components in the form of whey, casein, or lactose.

What to Look For

Always check the best before date to make sure you are getting the freshest product. If you are concerned about fat content, look for lower fat choices like skim or 1% milk. Children should drink whole milk until they are 3 years of age to ensure that they are getting enough fat calories for brain development and growth.  As long as they are getting sufficient calories from other foods, three year olds can then begin consuming lower fat varieties.


Milk should always be refrigerated since higher temperatures can cause it to turn sour rather quickly. Avoid storing milk in the refrigerator door since temperature fluctuations occur each time the door is opened and closed; the best place is on the bottom shelf at the back. If desired, seal or close the milk container to prevent the milk from absorbing the aromas of other foods in the refrigerator.

Milk bags can be frozen and thawed for later use.  As separation of milk solids may occur, stir or shake before using.

Nutritional Information

Milk products naturally provide 16 essential nutrients for normal growth and for the maintenance of good health.  We most often think of calcium when we think of milk, and for good reason.  Dairy products furnish the best bio-available (most easily absorbed) source of calcium and one cup provides 30% of our daily requirement for this mineral.

In addition to its unique inherent nutritional profile, milk is fortified with vitamin D, which is necessary to help your body absorb and use the calcium found in the foods you eat. For this reason, it plays an important role in the maintenance of healthy bones.  Current research also links vitamin D to the prevention of colon cancer, multiple sclerosis, rheumatoid arthritis, and type 1diabetes.

Milk, particularly organic milk, is a good source of the omega-3 fatty acid, alpha linoleic acid. The grass diet of organic cows likely contributes to the increased levels of omega-3 fats, which may be protective against some forms of cancer.

Milk is a also a very good source of iodine, riboflavin and phosphorus, and a good source of protein, vitamin B12, vitamin K, potassium and vitamin A.

One cup of 2% fat milk provides 129 calories, 5g fat, 12g carbohydrates, 0g dietary fibre and 8.6g protein

Comparison of Fat and Calorie Content

Whole Milk   157 Calories and 8.6g Fat

2% Milk        129 Calories and 5.0g Fat

1% Milk        108 Calories and 2.7g Fat

Skim Milk       91 Calories and 0.5g Fat


How to Use

If you aren’t a milk drinker, or want to increase your consumption of milk, try the following ideas:

Add milk to pureed soups to make creamy versions.

When making risotto, replace the last cup of stock with milk.

Thin mayonnaise or sour cream dressings with milk to make them go further.

Substitute milk for hot water in hot chocolate, instant oatmeal, cake mixes etc.

For dessert, make custards, rice pudding or bread pudding.