Best Buys in Milk
and Alternatives
Eating Well with Canada’s Food Guide recommends 2-4 servings of Milk and Alternatives daily.
Milk products provide us with a great source of energy and essential nutrients that are key to our health. Choose lower
fat milk (skim, 1% M.F., or 2% M.F.) products as it is the healthiest choice for adults and children over 2 years old.
Milk and Cream
Cheese
• Skim milk powder is a great low cost alternative to
fluid milk, while still providing the same nutrients. Try
milk powder in cooking or baking for added nutrients.
• Buy milk in 4L bags or jugs. It is cheaper than buying
cardboard cartons.
• Freeze bags of milk for up to 6 weeks if you can’t
use it before the expiry date. Thaw the bag in the
refrigerator and shake it before you open it.
• Use evaporated skim milk instead of cream in recipes
for less fat. Creams have the highest fat and lowest
nutrient content and are more expensive.
• Drink fortified soy beverages if you do not drink milk.
• Save 20-30% by buying “no name” or store wrapped
cheese.
• Buy cheese in blocks and slice or grate it yourself.
• Try lower fat cheese for a healthier choice.
• Sliced cheese may be cheaper at the deli counter than
in packages. Compare the price per kg for best buys.
• Processed cheeses are a good source of calcium but
they cost more and are high in sodium.
• Freeze blocks of cheese when on sale or if not able
to use before the expiry date. Thawed cheese will
crumble but will be just as nutritious.
1 Serving Equals
1 cup of milk
¾ cup of yogurt
1 ½ ounces (2 slices) cheese
1 cup pudding
Yogurt
• Buy large containers rather than individual serving
size containers.
• “No name” yogurt or store brands are cheaper.
• Buy plain yogurt and add your own fruit toppings.
• High fat and low fat yogurt often cost the same price.
Yogurt with 2% milk fat (M.F.) or less are a healthier
choice for adults.
cont’d...
Milk and Cooking
Cooking from scratch can save money and is not difficult. Here are a few quick and delicious recipes
that everyone can enjoy!
Quick Macaron
i & Cheese
1 cup macar
oni
2 tbsp marga
rine
2 tbsp flour
1/4 tsp dry m
ustard powder
1 cup milk
1 cup grated
cheddar cheese
salt & pepper
Source: The Basic
Quiche
250 mL
30 mL
30 mL
1 mL
250 mL
250 mL
Shelf Cookbook
, 1994
unbeaten eggs
4
d onion
½ cup choppe
oo
mushr ms
4 oz
se
ed cheddar chee
1 cup shredd
½ cup flour
e
1 tbsp margarin
1 ½ cups milk
½ tsp salt
pepper
4
125 mL
125 mL
250 mL
125 mL
15 mL
375 mL
2 mL
Method
1.
Turn stove on hi
gh heat. Add ab
L) of water to a
out 4 cups (1
large saucepan
and heat until it
Add the macaron
boils.
i. Cook for abou
t 7-10 minutes un
softened, stirring
til
often. Drain and
set aside.
2.
Meanwhile, mel
t margarine in a
saucepan on med
medium
ium heat. Stir in
flour and musta
Add milk slowly,
rd.
stirring all the tim
e. Cook and stir
until the mixture
boils and thickens
.
3.
Turn stove on lo
w
he
at
.
Add cheese, stir
cheese melts an
until
d sauce is smoo
th.
4.
Add drained mac
aroni. Mix gent
low heat until m
ly. Stir over
ixture is hot. Ad
d salt and pepper
taste. Makes 4
to
servings.
Method
ions and
e plate, place on
pi
”
10
d
se
ea
gr
In a
1.
the cheese.
s and sprinkle with
m
oo
hr
mus
the following
ender or by hand
bl
a
in
ix
M
and milk.
2.
tter, salt, pepper
bu
,
ur
flo
,
gs
eg
s:
ingredient
ns.
hrooms and onio
Pour over the mus
for 1 hour.
F
5°
32
covered at
un
ke
4
Ba
3.
re cutting. Makes
r 5 minutes befo
fo
t
se
t
Le
4.
servings.
d.
Serve with a sala
Healthy
Source: Cooking
Together, 1998
Produced by Public Health Nutritionist/Dietitians in Ontario, February 2000. May be reproduced without permission provided source is acknowledged.
Reviewed April 2013
Health Department
Prevention. Protection. Promotion
Paramedic Services
HE-13059