milk

Nutrition

Milk serves as a major source of protein and calcium, with two cups of skim milk providing 50 percent of the daily value for calcium with fewer than 200 calories. Milk also contains vitamins A and D, riboflavin, other B vitamins and phosphorus, which works with the calcium to build bone. The nutrients in milk also help slow bone loss and reduce the risk of osteoporosis.

 
Selection

Check the date on the carton and select the latest date available. Also choose milk from the bottom of the refrigerated case, because it stays colder than the top. Buy only what is needed—if a half gallon may be too much, buy two quarts and leave one unopened until needed so the milk is not exposed to the air, which causes it to spoil more quickly. Sniff the container and do not purchase any milk that smells sour.

 
Storage

Milk can spoil within several hours so it must be refrigerated almost constantly. The container should be sealed or covered to prohibit the milk from picking up flavors and aromas from other nearby foods. Leave milk in its original container and it should last three to five days.

 
Preparation

Milk is ready to use straight from the carton. When cooking milk, use low heat and stir constantly to guard against the formation of a thick skin on the surface. To cook milk with acidic or salty foods, or certain vegetables, use low heat and avoid overcooking to prevent the milk from curdling.