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Nutrition - What To Drink?

In this series of articles we're looking atfunction, muscle contraction and blood
nutrition. So far we've talked mainly aboutclotting. Each 8-ounce glass of milk provides
desserts, meat and veggies....which are the300 mg or 30% of the Daily Value (or
three  components  of  most  meals.recommended  intake).
As we wrap up our focus on 'what to eat',The vitamin D found in milk helps promote the
we're going to examine what we should beabsorption of calcium and enhances bone
drinking. If it's true that "we are what wemineralization. Milk is one of the few
eat, from our heads to our feet" then we candietary sources of vitamin D. Each 8-ounce
also accurately claim that we are what weserving of milk provides about 25% of the
drink.Daily  Value.
Make no mistake about it, it is entirelyLowfat and fat free milk have the same
possible to get fat by simply consuming toonutrients as whole milk with little or no
many fattening drinks. Even if we closelyfat. The American Heart Association endorses
watch what we eat, we can still do somefat free and lowfat milk to reduce fat in
severe damage to our scale if we don't watchyour diet, but still get nutrients you need
what  we  drink.every  day.
Check out the facts on the following drinks:About three-fourths of Americans (or about
* Root Beer 12 oz. can = 180 calories *75%) do not get enough calcium in their
Starbucks Caramel Mocha Whip 16 oz. = 470diets. Nine out of 10 women and 7 out of 10
calories * Starbucks Pumpkin Spice Creme Whipmen fall short of current calcium
16 oz. = 500 calories * Coca-Cola 32 oz.recommendations.
(fast food size cup) = 310 calories * Orange
Juice 10 oz. = 140 calories * PowerAde 21 oz.Many studies suggest that fat free or lowfat
= 140 calories * Skim Milk 8 oz. = 80milk, as part of a lowfat diet, may help
calories * Water any size serving = 0reduce the risk of hypertension. Hypertension
caloriesor high blood pressure afflicts one in four
Americans and is the leading cause of heart
The issue many of us have is that wedisease and stroke. The American Heart
regularly consume massive quantities ofAssociation recommends fat free and lowfat
regular soda. The fast food chains andmilk.
convenience stores haven't exactly helped us
in this area, either: the 'small' andChocolate milk is just as healthy of a drink
'regular' sizes have been removed from manyas white milk. Lowfat and fat free chocolate
menus only to be replaced with 'SuperSize'milk packs in the same amount of calcium and
and 'Big Gulp' sizes. (Whatever happened tonutrients as white milk, making it a great
the regular 'gulp' size, anyway?) We've eventasting  way  to  grow strong, healthy bones.
seen some gas stations selling a super-tanker
44 oz. size soda, which packs at least 400Drinking milk now helps prevent osteoporosis
calories!when you get older. Osteoporosis affects 28
million Americans and one in five of those
The important thing to note is that, from theaffected is male. Milk helps build strong
above list, only skim milk gives us thebones because it's rich in calcium and
protein and calcium we need without attachingvitamin D, which can double the amount of
too many calories. Yes, the Starbucks Caramelcalcium absorbed by your body. You should
Mocha Whip has 13 grams of protein, but at adrink  more milk to help prevent osteoporosis
cost of 470 calories (this is about 25% of
the TOTAL calories a typical woman shouldMilk is a great nutrient package of 9
have  in  one  day!).essential vitamins and minerals, including
calcium, vitamins A, D and B12, protein,
Now in comparison let's look at apotassium, riboflavin, niacin (includes
double-serving of milk (16 oz.) so that itniacin equivalent) and phosphorus. Milk
will be the same as the Starbucks servingprovides  good  nutrition  for  your  body.
size: that same amount of skim milk as 16
grams of protein (vs. 13 for the coffee) andThe choice is clear: choose skim milk and
only  160  calories.water as your beverages of choice and watch
the pounds drop off. At only about 13 cents
Calcium is one of the nutrients most likelyper serving ($2 per gallon), milk makes an
to be lacking in the American diet. Theeconomical  choice  as  well.
calcium found in milk helps build and
maintain strong bones and teeth. This mineralWe'll see you at the dairy case!
also plays an important role in nerve



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