| In this series of articles we're looking at | | | | function, muscle contraction and blood |
| nutrition. So far we've talked mainly about | | | | clotting. Each 8-ounce glass of milk provides |
| desserts, meat and veggies....which are the | | | | 300 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 be | | | | absorption of calcium and enhances bone |
| drinking. If it's true that "we are what we | | | | mineralization. Milk is one of the few |
| eat, from our heads to our feet" then we can | | | | dietary sources of vitamin D. Each 8-ounce |
| also accurately claim that we are what we | | | | serving of milk provides about 25% of the |
| drink. | | | | 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 too | | | | nutrients as whole milk with little or no |
| many fattening drinks. Even if we closely | | | | fat. The American Heart Association endorses |
| watch what we eat, we can still do some | | | | fat free and lowfat milk to reduce fat in |
| severe damage to our scale if we don't watch | | | | your 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. = 470 | | | | diets. Nine out of 10 women and 7 out of 10 |
| calories * Starbucks Pumpkin Spice Creme Whip | | | | men 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. = 80 | | | | milk, as part of a lowfat diet, may help |
| calories * Water any size serving = 0 | | | | reduce the risk of hypertension. Hypertension |
| calories | | | | or high blood pressure afflicts one in four |
| | | | Americans 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 lowfat |
| regular soda. The fast food chains and | | | | milk. |
| convenience stores haven't exactly helped us | | | | |
| in this area, either: the 'small' and | | | | Chocolate milk is just as healthy of a drink |
| 'regular' sizes have been removed from many | | | | as 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 to | | | | nutrients as white milk, making it a great |
| the regular 'gulp' size, anyway?) We've even | | | | tasting way to grow strong, healthy bones. |
| seen some gas stations selling a super-tanker | | | | |
| 44 oz. size soda, which packs at least 400 | | | | Drinking 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 the | | | | affected is male. Milk helps build strong |
| above list, only skim milk gives us the | | | | bones because it's rich in calcium and |
| protein and calcium we need without attaching | | | | vitamin D, which can double the amount of |
| too many calories. Yes, the Starbucks Caramel | | | | calcium absorbed by your body. You should |
| Mocha Whip has 13 grams of protein, but at a | | | | drink more milk to help prevent osteoporosis |
| cost of 470 calories (this is about 25% of | | | | |
| the TOTAL calories a typical woman should | | | | Milk 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 a | | | | potassium, riboflavin, niacin (includes |
| double-serving of milk (16 oz.) so that it | | | | niacin equivalent) and phosphorus. Milk |
| will be the same as the Starbucks serving | | | | provides good nutrition for your body. |
| size: that same amount of skim milk as 16 | | | | |
| grams of protein (vs. 13 for the coffee) and | | | | The 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 likely | | | | per serving ($2 per gallon), milk makes an |
| to be lacking in the American diet. The | | | | economical choice as well. |
| calcium found in milk helps build and | | | | |
| maintain strong bones and teeth. This mineral | | | | We'll see you at the dairy case! |
| also plays an important role in nerve | | | | |