| In this series of articles we're looking | | | | important role in nerve function, muscle |
| at nutrition. So far we've talked mainly | | | | contraction and blood clotting. Each |
| about desserts, meat and | | | | 8-ounce glass of milk provides 300 mg or |
| veggies....which are the three | | | | 30% of the Daily Value (or recommended |
| components of most meals. | | | | intake). |
| As we wrap up our focus on 'what to | | | | The vitamin D found in milk helps |
| eat', we're going to examine what we | | | | promote the absorption of calcium and |
| should be drinking. If it's true that | | | | enhances bone mineralization. Milk is |
| "we are what we eat, from our heads to | | | | one of the few dietary sources of |
| our feet" then we can also accurately | | | | vitamin D. Each 8-ounce serving of milk |
| claim that we are what we drink. | | | | provides about 25% of the Daily Value. |
| Make no mistake about it, it is entirely | | | | Lowfat and fat free milk have the same |
| possible to get fat by simply consuming | | | | nutrients as whole milk with little or |
| too many fattening drinks. Even if we | | | | no fat. The American Heart Association |
| closely watch what we eat, we can still | | | | endorses fat free and lowfat milk to |
| do some severe damage to our scale if we | | | | reduce fat in your diet, but still get |
| don't watch what we drink. | | | | nutrients you need every day. |
| Check out the facts on the following | | | | About three-fourths of Americans (or |
| drinks: * Root Beer 12 oz. can = 180 | | | | about 75%) do not get enough calcium in |
| calories * Starbucks Caramel Mocha Whip | | | | their diets. Nine out of 10 women and 7 |
| 16 oz. = 470 calories * Starbucks | | | | out of 10 men fall short of current |
| Pumpkin Spice Creme Whip 16 oz. = 500 | | | | calcium recommendations. |
| calories * Coca-Cola 32 oz. (fast food | | | | Many studies suggest that fat free or |
| size cup) = 310 calories * Orange Juice | | | | lowfat milk, as part of a lowfat diet, |
| 10 oz. = 140 calories * PowerAde 21 oz. | | | | may help reduce the risk of |
| = 140 calories * Skim Milk 8 oz. = 80 | | | | hypertension. Hypertension or high blood |
| calories * Water any size serving = 0 | | | | pressure afflicts one in four Americans |
| calories | | | | and is the leading cause of heart |
| The issue many of us have is that we | | | | disease and stroke. The American Heart |
| regularly consume massive quantities of | | | | Association recommends fat free and |
| regular soda. The fast food chains and | | | | lowfat milk. |
| convenience stores haven't exactly | | | | Chocolate milk is just as healthy of a |
| helped us in this area, either: the | | | | drink as white milk. Lowfat and fat free |
| 'small' and 'regular' sizes have been | | | | chocolate milk packs in the same amount |
| removed from many menus only to be | | | | of calcium and nutrients as white milk, |
| replaced with 'SuperSize' and 'Big Gulp' | | | | making it a great tasting way to grow |
| sizes. (Whatever happened to the regular | | | | strong, healthy bones. |
| 'gulp' size, anyway?) We've even seen | | | | Drinking milk now helps prevent |
| some gas stations selling a super-tanker | | | | osteoporosis when you get older. |
| 44 oz. size soda, which packs at least | | | | Osteoporosis affects 28 million |
| 400 calories! | | | | Americans and one in five of those |
| The important thing to note is that, | | | | affected is male. Milk helps build |
| from the above list, only skim milk | | | | strong bones because it's rich in |
| gives us the protein and calcium we need | | | | calcium and vitamin D, which can double |
| without attaching too many calories. | | | | the amount of calcium absorbed by your |
| Yes, the Starbucks Caramel Mocha Whip | | | | body. You should drink more milk to help |
| has 13 grams of protein, but at a cost | | | | prevent osteoporosis |
| of 470 calories (this is about 25% of | | | | Milk is a great nutrient package of 9 |
| the TOTAL calories a typical woman | | | | essential vitamins and minerals, |
| should have in one day!). | | | | including calcium, vitamins A, D and |
| Now in comparison let's look at a | | | | B12, protein, potassium, riboflavin, |
| double-serving of milk (16 oz.) so that | | | | niacin (includes niacin equivalent) and |
| it will be the same as the Starbucks | | | | phosphorus. Milk provides good nutrition |
| serving size: that same amount of skim | | | | for your body. |
| milk as 16 grams of protein (vs. 13 for | | | | The choice is clear: choose skim milk |
| the coffee) and only 160 calories. | | | | and water as your beverages of choice |
| Calcium is one of the nutrients most | | | | and watch the pounds drop off. At only |
| likely to be lacking in the American | | | | about 13 cents per serving ($2 per |
| diet. The calcium found in milk helps | | | | gallon), milk makes an economical choice |
| build and maintain strong bones and | | | | as well. |
| teeth. This mineral also plays an | | | | We'll see you at the dairy case! |