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