National Science Popularization Day | Milk traffic lights, entrance options

Milk is rich in nutrients, has a suitable composition ratio, is easy to digest and absorb, is rich in calcium, and is a good source of high-quality protein and B vitamins. Increasing milk intake in moderation is beneficial to bone health and the growth and development of children and adolescents.

However, faced with the wide variety of "dairy products" on the market, how should we distinguish them?

In fact, as long as we look at the protein content and the ingredient list on the package, we can simply and effectively choose the right "dairy products".

1. Protein content

According to the national food safety standards, pasteurized milk and sterilized milk (protein content ≥2.9g/100g), formula milk (≥2.3g/100g), fermented milk (≥2.9g/100g), and flavored fermented milk (≥2.3g/100g).

In general, various suitable dairy products have relatively high protein content and are beneficial for increasing the intake of high-quality protein.

2. Ingredients

Generally speaking, the various ingredients in the ingredient list are arranged in order of their content.

For children and adolescents, "cow's milk (goat's milk)" containing only raw cow's (goat's) milk (with or without reconstituted milk) and "yogurt" made by fermenting various bacteria with raw cow's (goat's) milk or milk powder are more recommended. In short, the simpler the ingredient list, the better, and it is more appropriate not to add white sugar, fructose syrup, edible flavors, etc.

We use red (not recommended), yellow (moderate), and green (recommended) to distinguish some "dairy products" on the market:

Red: The protein content is often low, with only a small amount of protein (about 1g) per 100ml, and water is the first ingredient in the ingredient list, with additional fructose syrup, white sugar, etc. added to increase the flavor.

Yellow: The protein content is normal, but the ingredient list will contain additional sugar, fruit pieces, etc. to increase the flavor.

Green: The protein content is normal. The ingredient list only contains raw cow (sheep) milk or milk powder, and fermentation fungi, with no other additives.

Since dairy products have so many advantages, is it better if we eat more?

The answer is of course no! NO!

In the "Dietary Guidelines for Chinese Residents (2022)", it is recommended that school-age children consume dairy products equivalent to 300g of liquid milk per day. For overweight or obese people, skimmed or low-fat milk can be appropriately chosen (of course, the total daily intake needs to be controlled).

Although milk is good, you should not drink too much. The right amount and type are best!

For people who are allergic to milk protein and lactose intolerance, they can make choices under the guidance of nutritionists and doctors.

Project source: Shanghai Science and Technology Commission Science Popularization Project Funding (Project No.: 21DZ2301800)

Author: Mao Xiaomeng Niu Yang | Shanghai Institute of Pediatrics Xinhua Hospital Affiliated to Shanghai Jiaotong University School of Medicine