Myth: Taking a vitamin supplement will cover 100 percent of your nutrient needs. Supplements cannot make up for poor food choices. While they may supply some vitamins and minerals, supplements do not contain all the nutrients found in food. Besides, foods taste better, plus it’s easier to remember to eat than to pop a pill. To get the 40+ nutrients your body needs each day, enjoy foods from each of the Five Food Groups.
Myth: Dairy Foods Cause Osteoporosis. Dairy foods provide a unique mix of nutrients including calcium, magnesium, phosphorus, potassium, protein and vitamin D that work together to help protect bones, by maximizing bone density and slowing age-related bone loss. The positive link between calcium in dairy products and bone health has been established for decades through dozens of clinical studies. In fact, a research review of 138 studies exploring the relationship between bone health and calcium intake, including numerous studies that used dairy products as the calcium source, found overwhelming evidence that lifelong calcium intake is one of the most significant factors for lowering risk of an osteoporotic fracture.
Fact: Dairy is the No. 1 source of calcium in the United States. Dairy foods are affordable, and delicious and their calcium is easily absorbed by the body. The National Academy of Sciences recommends Americans consume 500-1,300 mg of calcium per day, depending on age. Eating three to four servings daily of milk, cheese or yogurt can help you meet these recommendations. Teens and those over age 50 have higher calcium needs, thus eating four servings of dairy foods can help them meet these recommendations. Some foods naturally rich in calcium such as spinach, kale, Swiss chard, collard greens and soybeans are nutritionally-dense and provide many important vitamins and minerals. But they also contain compounds such as oxalic and phytic acids, which bind to calcium in the body and prevent absorption. In fact, the body absorbs only about five percent of the calcium in spinach compared to 32 percent from milk.
Myth: People with lactose intolerance should avoid all cow’s milk, cheese and yogurt. There are many ways to enjoy dairy foods, even if you are lactose intolerant. People with lactose intolerance have a hard time breaking down lactose, the sugar found naturally in milk. Someone with lactose intolerance will likely be able to tolerate foods with low levels of lactose. Drinking lactose-reduced or lactose-free milk, enjoying yogurt (yogurt, with live and active cultures, contains friendly bacteria that help digest lactose), choosing aged cheeses such as cheddar or Swiss that are naturally low in lactose, or drinking a ½ cup of milk with meals are all recommendations for enjoying dairy without intolerance symptoms.
Myth: Milk contains antibiotics. Just like humans, antibiotics are given to cows when they become sick and need medical treatment. When cows are treated with antibiotics however, their milk is diverted from the rest of the milk produced on the dairy farm and disposed of. The treated cow is not put back into the milking herd until her milk tests free of antibiotics.All milk in the United States, organic or not, is tested for the most commonly used antibiotics upon delivery to the dairy plant. Any milk that tests positive cannot be sold to the public.
Myth: Pasteurized milk is less healthy than raw milk. Pasteurized milk is the healthiest choice because it is the safest choice. Pasteurization is a simple, effective method that kills harmful pathogens found in raw milk without affecting the taste or nutritional value of milk. Formal pasteurization involves heating raw milk to a certain temperature for a specific period of time. Since its introduction more than 100 years ago, pasteurization has been recognized around the world as an essential tool for ensuring that milk and dairy products are safe.
Fact: A combination of protein foods and strength training is the winning formula for building muscle. Whey protein is a high-quality protein derived from cow’s milk. Compared to many other proteins, on a gram-to-gram basis, whey protein delivers more essential amino acids to the body and is absorbed quickly and efficiently. Try these whey protein recipes.
Fact: Chocolate milk is a healthy drink choice.Chocolate milk tastes good and is an excellent source of nine essential nutrients- many of which are important for bone health. In fact, 90 percent of skeletal development is completed during childhood and adolescence. Yet more than 77 percent of children ages nine-19 do not meet their daily recommended intake of dairy foods. Chocolate milk is a delicious way to improve nutrient intakes. Chocolate milk also has the perfect balance of carbohydrate, protein, water and electrolytes that can fuel an active body.
Fact: Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
