“When it comes to getting your money’s worth, no other beverage comes close to providing the nutritional value of milk,” according to Keri Gans, MS, RD, CDN, president of the New York State Dietetic Association.

At a time when food costs are on the rise, dietitians advise consumers to spend their dollars wisely to provide the best nutrition for their families. For instance, research and a price analysis support milk as one of the least expensive calcium sources, especially when compared to other non-dairy, calcium-fortified foods. “Penny per penny, one gallon of low fat or fat-free milk provides more calcium than many fortified beverages,” says Gans.

“Compared to most popular beverages including soft drinks and sports drinks, milk’s package of nine essential nutrients makes it one of the most nutrient-rich beverages you can drink,” notes Gans. While a glass of milk provides 30 percent of the daily value of calcium, 25 percent of Vitamin D and 16 percent of recommended protein, most other popular beverages offer little nutrition and a significant amount of sugar.

Gans notes that milk is one of the few dietary sources of Vitamin D and that milk’s protein is of a high quality, containing all of the essential amino acids. “Milk’s combination of nutrients including calcium, potassium and magnesium are recommended to help prevent high blood pressure,” says Gans. “These three nutrients have also been identified by the USDA Dietary Guidelines as nutrients of concern for children and adults because they are not getting enough of them,” she adds.

When it comes to making out a budget friendly grocery list, Gans provides the following tips:

* Begin shopping lists with the most nutrient dense foods including milk, fresh vegetables and fruit and whole grains
* Explore farmer’s markets for best-priced produce
* Buy in bulk (you can always freeze produce items)
* Buy in season
* Research grocer’s weekly circulars
* Clip coupons
* Check out canned or frozen fruits and vegetables – sometimes they may be less expensive and just as nutritious as fresh. Be sure to look for fruits packed in its own juice, and vegetables without added sauces.

The American Dairy Association and Dairy Council provide the following milk storage tips:

* Examine containers for leaks or other damage when shopping for dairy products.
* Check the "sell by" dates. If dairy products have been properly stored, you can usually use the product a few days after the "sell by" date.
* Make milk and other perishable foods the last items you pick up before leaving the store, especially in hot weather.
* Take dairy products home and refrigerate immediately.
* Store dairy products like milk, cream and cottage cheese in their original containers. Always close lids tightly.
* Store milk in the coldest part of the refrigerator. Avoid storage in door panels.
* Avoid exposing milk, cream and other products to bright light. Light can affect flavor.

Source: American Dairy Association