| In this series of articles we're looking at nutrition. | | | | nutrients as whole milk with little or no fat. The |
| So far we've talked mainly about desserts, meat | | | | American Heart Association endorses fat free and |
| and veggies....which are the three components of | | | | lowfat milk to reduce fat in your diet, but still get |
| most meals.As we wrap up our focus on 'what to | | | | nutrients you need every day.About three-fourths |
| eat', we're going to examine what we should be | | | | of Americans (or about 75%) do not get enough |
| drinking. If it's true that "we are what we eat, | | | | calcium in their diets. Nine out of 10 women and 7 |
| from our heads to our feet" then we can also | | | | out of 10 men fall short of current calcium |
| accurately claim that we are what we | | | | recommendations.Many studies suggest that fat |
| DRINK!Make no mistake about it.....IT IS ENTIRELY | | | | free or lowfat milk, as part of a lowfat diet, may |
| POSSIBLE TO GET FAT BY SIMPLY CONSUMING | | | | help reduce the risk of hypertension. Hypertension |
| TOO MANY FATTENING DRINKS! Even if we | | | | or high blood pressure afflicts one in four |
| closely watch what we EAT, we can still do some | | | | Americans and is the leading cause of heart |
| severe damage to our scale if we don't watch | | | | disease and stroke. The American Heart |
| what we DRINK.Check out the facts on the | | | | Association recommends fat free and lowfat |
| following drinks:* Root Beer 12 oz. can = 180 | | | | milk.Chocolate milk is just as healthy of a drink as |
| calories* Starbucks Caramel Mocha Whip 16 oz. = | | | | white milk. Lowfat and fat free chocolate milk |
| 470 calories* Starbucks Pumpkin Spice Creme | | | | packs in the same amount of calcium and |
| Whip 16 oz. = 500 calories* Coca-Cola 32 oz. (fast | | | | nutrients as white milk, making it a great tasting |
| food size cup) = 310 calories* Orange Juice 10 oz. | | | | way to grow strong, healthy bones.Drinking milk |
| = 140 calories* PowerAde 21 oz. = 140 calories* | | | | now helps prevent osteoporosis when you get |
| Skim Milk 8 oz. = 80 calories* Water any size | | | | older. Osteoporosis affects 28 million Americans |
| serving = 0 caloriesThe issue many of us have is | | | | and one in five of those affected is male. Milk |
| that we regularly consume massive quantities of | | | | helps build strong bones because it's rich in calcium |
| regular soda. The fast food chains and | | | | and vitamin D, which can double the amount of |
| convenience stores haven't exactly helped us in | | | | calcium absorbed by your body. You should drink |
| this area, either......the 'small' and 'regular' sizes have | | | | more milk to help prevent osteoporosisMilk is a |
| been removed from many menus only to be | | | | great nutrient package of 9 essential vitamins and |
| replaced with 'SuperSize' and 'Big Gulp' sizes. | | | | minerals, including calcium, vitamins A, D and B12, |
| (Whatever happened to the regular 'gulp' size, | | | | protein, potassium, riboflavin, niacin (includes niacin |
| anyway?) We've even seen some gas stations | | | | equivalent) and phosphorus. Milk provides good |
| selling a super-tanker 44 oz. size soda, which | | | | nutrition for your body.The choice is clear: choose |
| packs at least 400 calories!The important thing to | | | | skim milk and water as your beverages of choice |
| note is that, from the above list, only skim milk | | | | and watch the pounds drop off! At only about 13 |
| gives us the protein and calcium we need without | | | | cents per serving ($2 per gallon), milk makes an |
| attaching too many calories. Yes, the Starbucks | | | | economical choice as well.We'll see you at the |
| Caramel Mocha Whip has 13 grams of protein, but | | | | dairy case....Source: Copyright 2005 Pick Up The |
| at a cost of 470 calories (this is about 25% of | | | | Pace. Permission is not required for the distribution |
| the TOTAL calories a typical woman should have | | | | of Pick Up The Pace articles as long as they are |
| in one day!).Now in comparison let's look at a | | | | used in their entirety, are properly credited to Pick |
| double-serving of milk (16 oz.) so that it will be the | | | | Up The Pace, and are accompanied by our |
| same as the Starbucks serving size: that same | | | | website link: The information in this article and on |
| amount of skim milk as 16 grams of protein (vs. | | | | this site is for general reference purposes only |
| 13 for the coffee) and only 160 calories!Calcium is | | | | and not intended to address specific medical |
| one of the nutrients most likely to be lacking in | | | | conditions. This information is not a substitute for |
| the American diet. The calcium found in milk helps | | | | professional medical advice or a medical exam. |
| build and maintain strong bones and teeth. This | | | | Prior to participating in any exercise program or |
| mineral also plays an important role in nerve | | | | activity, you should seek the advice of your |
| function, muscle contraction and blood clotting. | | | | physician or other qualified health professional. No |
| Each 8-ounce glass of milk provides 300 mg or | | | | information in this article or on should be used to |
| 30% of the Daily Value (or recommended | | | | diagnose, treat, cure or prevent any medical |
| intake).The vitamin D found in milk helps promote | | | | condition.Tracie Johanson is the founder of Pick Up |
| the absorption of calcium and enhances bone | | | | The Pace, a 30-minute exercise studio for |
| mineralization. Milk is one of the few dietary | | | | women, focusing on fitness, health and nutrition |
| sources of vitamin D. Each 8-ounce serving of | | | | for maximum weight loss. Please visit for more |
| milk provides about 25% of the Daily | | | | information. |
| Value.Lowfat and fat free milk have the same | | | | |