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