Milk is a food of high nutritional value. The Dietary Guidelines for Chinese Residents (2016) recommends adults to consume 300 grams of natural liquid milk per day. Nutritional value of milk The average protein content in milk is around 3%, including all the amino acids needed for human growth and development, making it the best quality protein except for eggs. Milk is also rich in vitamins such as vitamin B1 and vitamin B2, and rich in minerals such as calcium, phosphorus and potassium. Milk is the best source of calcium among natural foods for humans. How to choose milk 1. Choose hygienic and healthy milk It is recommended to buy regular brands of milk from regular supermarkets and shopping malls, and not to buy fresh milk that has not been disinfected or sterilized. There are two common methods of milk sterilization: one is pasteurized milk, which is low-temperature sterilization, with less nutrient loss and high nutritional value, but requires low-temperature storage and a short shelf life. The other is ultra-high-temperature sterilized milk, which can be stored at room temperature for a long time, but with greater nutrient loss. The first thing you need to do is to choose a milk product that is free of any additives. The second thing you need to do is to choose a milk product that is free of additives. The difference in nutritional composition between frozen yogurt and room temperature yogurt is not much, but cold meal milk contains live lactic acid bacteria, which has the effect of regulating intestinal flora. 4. People who are overweight, obese, hyperlipidemic or want to control their weight can choose low-fat milk or skim milk (fat content <1.5% or 0.5%). Diabetics should choose unsweetened milk, or yogurt with added sweeteners (such as xylitol). 5, choose milk is to avoid dairy beverages Usually the protein content ≥ 2.9% is pure milk, and the protein content is around 1.0% for dairy beverages. Dairy beverages contain very low milk content and cannot be used freely to replace the intake of dairy products with dairy beverages.