Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels - to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise. Specifically, the researchers found a chocolate milk advantage for:

Building Muscle - Post-exercise muscle biopsies in eight moderately trained male runners showed that after drinking 16 ounces of fat free chocolate milk, the runners had enhanced skeletal muscle protein synthesis - a sign that muscles were better able to repair and rebuild - compared to when they drank a carbohydrate-only sports beverage with the same amount of calories. The researchers suggest that "athletes can consider fat-free chocolate milk as an economic nutritional alternative to other sports nutrition beverages to support post-endurance exercise skeletal muscle repair." ¹

• Replenishing Muscle "Fuel" - Replacing muscle fuel (glycogen) after exercise is essential to an athlete's future performance and muscle recovery. Researchers found that drinking 16 ounces of fat free chocolate milk with its mix of carbohydrates and protein (compared to a carbohydrate-only sports drink with the same amount of calories) led to greater concentration of glycogen in muscles at 30 and 60 minutes post exercise. ²
• Maintaining Lean Muscle - Athletes risk muscle breakdown following exercise when the body's demands are at their peak. Researchers found that drinking fat free chocolate milk after exercise helped decrease markers of muscle breakdown compared to drinking a carbohydrate sports drink.³
• Subsequent Exercise Performance - Ten trained men and women cyclists rode for an hour and a half, followed by 10 minutes of intervals. They rested for four hours and were provided with one of three drinks immediately and two hours into recovery: lowfat chocolate milk, a carbohydrate drink with the same amount of calories or a control drink. When the cyclists then performed a subsequent 40 kilometer ride, their trial time was significantly shorter after drinking the chocolate milk compared to the carbohydrate drink and the control drink.⁴

Why Chocolate Milk?

Chocolate milk's combination of carbohydrates and high-quality protein first made researchers take notice of a potential exercise benefit. The combination of carbs and protein already in chocolate milk matched the ratio found to be most beneficial for recovery. In fact, studies suggest that chocolate milk has the right mix of carbs and protein to help refuel exhausted muscles, and the protein in milk helps build lean muscle. This new research adds to a growing body of evidence suggesting milk can be just as effective as some commercial sports drinks in helping athletes refuel and recover. Milk also provides fluids for rehydration and electrolytes, including potassium, calcium and magnesium lost in sweat, that both recreational exercisers and elite athletes need to replace after strenuous activity. Plus, chocolate milk is naturally nutrient-rich with the advantage of additional nutrients not found in most traditional sports drinks. Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in chocolate milk.

Sources:

1. Lunn WR, Colletto MR, Karfonta KE, Anderson JM, Pasiakos SM, Ferrando AA, Wolfe RR, Rodriguez NR. Chocolate milk consumption following endurance exercise affects skeletal muscle protein fractional synthetic rate and intracellular signaling. Medicine & Science in Sports and Exercise. 2010;42:S48.
2. Karfonta KE, Lunn WR, Colletto MR, Anderson JM, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine & Science in Sports & Exercise. 2010;42:S64.
3. Colletto MR, Lunn W, Karfonta K, Anderson J, Rogriguez N. Effects of chocolate milk consumption on leucine kinetics during recovery from endurance exercise. Medicine & Science in Sports & Exercise. 2010;42:S126.
4. Ferguson-Stegall L, McCleave E, Doerner PG, Ding Z, Dessard B, Kammer L, Wang B, Liu Y, Ivy J. Effects of chocolate milk supplementation on recovery from cycling exercise and subsequent time trial performance. Medicine & Science in Sports & Exercise. 2010;42:S536.

About the National Milk Mustache "got milk"® Campaign

The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation's milk processors, who are committed to increasing fluid milk consumption. The National Fluid Milk Processor Promotion Board, through MilkPEP, runs the National Milk Mustache "got milk?"® Campaign, a multi-faceted campaign designed to educate consumers about the health benefits of milk. For more information, go to www.whymilk.com. Deutsch, A Lowe and Partners Company, is the creative agency for the National Milk Mustache "got milk?"® Campaign.

The potassium in milk is important for body functioning including your muscles and your metabolism.  Drinking three 8 oz. glasses of milk provides 25% of the recommended daily amount of this critical nutrient.

Vitamin D, also known as the "sunshine vitamin", is credited with helping to support a healthy heart including maintaining normal blood pressure, the immune system and healthy aging.  It also aids in the absorption of calcium that is critically important for strong bones and healthy teeth.

Commit to a healthy lifestyle for you and your family by adding more milk to your diet.  Drinking milk at meal and snack time is an easy way to take in these important vitamins and minerals and instantly boosts the nutritional value of other foods consumed with it.

¹ From Rafferty K, Heaney RP.  Nutrient effects on the calcium economy:  Emphasizing  the potassium controversy. J Nutr 2008:138:166S-171S.

In attempts to improve the nutritional quality of school meals, some schools and healthy lunch advocates are calling for a change that many health professionals agree could cause more harm than good when it comes to children's health: removing chocolate milk from the lunch line.

The nation's leading health and nutrition organizations recognize the valuable role that milk, including lowfat flavored milk, can play in meeting daily nutrient needs.  At Anderson Erickson Dairy, we are proud to have teamed up with milk processors and dairy farmers across the country to join the national conversation on healthy school lunches with the "Raise Your Hand for Chocolate Milk" Campaign. The campaign was created to highlight this growing issue and call on moms to help keep lowfat and fat free chocolate milk in schools.

You can get involved by signing this petition, which shows your support to keep Anderson Erickson Fat Free Chocolate Milk on the menu in your local schools. You can also visit www.RaiseYourHand4Milk.com for the latest facts and science on Chocolate Milk's role in children's diets.

In a supplement to the current issue of the Journal of the American College of Nutrition (JACN), several prominent nutrition researchers weigh in on an updated review of the health benefits of consuming dairy foods. This supplement further contributes to the well-established evidence that consuming the recommended servings of dairy foods each day is a convenient and affordable way to get several key nutrients that many Americans do not consume enough.

Together, milk, cheese and yogurt provide a unique package of nine essential nutrients at a low cost per serving. Research cited in the review supports consuming three to four daily servings of dairy foods and indicates that these nutrients contribute to several health benefits.

Highlights include:

• Child nutrition – Children and adolescents between the ages of 9-18 need, on average, four servings of dairy foods a day to meet calcium recommendations and at least three servings to meet magnesium recommendations. Adolescents who do not regularly consume dairy, on average, only meet 40 percent of the Adequate Intake for calcium.
• Bone health – The evidence supports the 2005 Dietary Guidelines for Americans recommendation to meet nutrient needs through foods, including dairy foods, rather than supplements. Studies continue to show that dairy foods provide a unique nutrient package beneficial for bone mass and play a major role in lifelong bone health.
• Cardiovascular health – Low-fat and fat-free dairy foods play a key role in the Dietary Approaches to Stop Hypertension (DASH) diet, which has been shown to lower blood pressure and prevent hypertension.  Eating the recommended servings of dairy foods can lower blood pressure and is associated with a lower risk of developing high blood pressure. 
• Healthy weight – Studies show that dairy foods may favorably impact body composition and weight maintenance, particularly in overweight or obese adults who consume three servings of dairy foods daily while moderately reducing daily caloric intake.
• Shortfall nutrients – Dairy foods play a vital role in building a diet that contains the nutrients Americans consistently do not consume enough of including calcium, potassium and magnesium. The most practical way to meet these nutrient recommendations may be to add an additional serving of dairy to the current daily recommendation.

WHEN: The overview was released on July 1, 2009, as a supplement to the current issue of the Journal of American College of Nutrition, Vol. 28, No. 1, 69S-129S (2009)

WHO: Dr. Penny M. Kris-Etherton, PhD, RD, author of one of the supplements, is available for interview  
           
CONTACT: For interviews with Dr. Kris-Etherton or more information, please contact
Matt Coldagelli at 312.552.1126 or matthew.coldagelli@edelman.com
National Dairy Council media hotline at 312.240.2880 or ndc@dairyinformation.com

 

###

 

References:
1.United States Department of Agriculture Economic Research Services. “Food CPI and Expenditures” http://www.ers.usda.gov/Briefing/CPIFoodAndExpenditures/ (accessed June 3, 2009)
 

American Journal of Clinical Nutrition
(7/2009)

Now there's a new reason for the weight-conscious to drink fat free milk at breakfast time, suggests a new study published in the July issue of the American Journal of Clinical Nutrition. Researchers in Australia found that drinking fat free milk in the morning helped increase satiety, or a feeling of fullness, and led to decreased calorie intake at the next meal, as compared with a fruit drink. The milk drinkers ate about 50 fewer calories (or nearly 9% less food) at lunch.

In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions - one in which they were served about 20 ounces of fat free milk, and one in which they were served the same amount of a fruit drink (both beverages contributed about 250 calories to the breakfast meal). During the four hours between breakfast and lunch, the men and women gauged their feelings of fullness and were allowed to eat until comfortably full at lunch. The researchers found that the milk-drinking adults reported feeling fuller, more satisfied and therefore ate fewer calories at lunch.

The researchers suspect that milk's protein content (providing 16% of the daily value per cup), the lactose (the natural sugar in milk) or simply the thickness of the beverage may play a role in the satiety benefits. And, research suggests choosing foods that can help enhance satiety is an important success factor in any weight management plan.

Experts are increasingly focused on small behavior changes that can make a big difference when it comes to maintaining a healthy weight. A calorie decrease as little as 50 calories per day can add up in the long run. Americans may be gaining weight at a rate of up to two pounds per year, likely caused by an average of less than 100 calories per day, according to recent research.

Fat free milk is packed with nine essential nutrients Americans need, including calcium and vitamin D, and contains 80 calories per 8-ounce serving. The Dietary Guidelines for Americans recommend three servings of fat free or lowfat milk each day.

_{Dove, ER, Hodgson JM, Puddey IB, Beilin LJ, Lee YP, Mori TA. Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women. American Journal of Clinical Nutrition. 2009;90:70-75.}

CHOCOLATE MILK is a nutritious alternative to carbohydrate-replacement sports drinks, supplying athletes with energy and helping muscles refuel after exercising.
A study investigated nine cyclists who biked until their muscles were depleted withenergy, rested four hours, then biked again until exhaustion three separate times. By the second ride, cyclists who consumed approximately 500ml low-fat chocolate milk were able to ride as long or longer than those cyclists who consumed 500ml of either a traditional sports drink or a carbohydrate-replacement sports drink. Researchers theorize that chocolate milk’s unique combination of carbohydrates and protein helped supply the cyclists with the necessary nutrients to refuel their bodies with energy and replace muscle proteins that were lost during the workout.
Karp J, Johnston J, Tecklenberg S, Mickleborough T, Fly A, Stager J. Chocolate milk as a post-exercise recovery aid.
International Journal of Sport Nutrition and Exercise Metabolism. 2006 (16: 78-91).

WHEY PROTEIN, found naturally in milk, stimulates protein synthesis after resistance exercise.
One hour after performing a bout of resistance training, 23 healthy untrained volunteers who were given 20g whey protein had a similar positive net muscle protein balance to those who were given 20g casein. Results of this study indicate that whole protein consumption can stimulate post-resistance exercise muscle protein synthesis, which could over time lead to bigger, stronger muscles.
Tipton K, Elliott T, Cree M, Wolf S, Sanford A, Wolfe R. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Medicine & Science in Sports & Exercise. 2004; 36(12): 2073-2081.

Drinking MILK after heavy weightlifting helps exercisers burn more fat and
build more muscle.
This study examined the effects of fat-free milk, soy or carbohydrate-based beverage consumption on muscle fiber size, strength and body composition for 56 novice male weightlifters during a 12-week resistance training program. The men who consumed two cups of fat-free milk immediately following their workouts and then again one hour later lost nearly twice as much fat (two pounds) as the carbohydrate group, while the soy group lost no fat at all. Also, muscle gain proved to be greater among the milk drinkers than among those who drank either the carbohydrate or soy beverage.
Hartman J, Tang J, Wilkinson S, Tarnoplosky M, Lawrence R, Fullerton A and Phillips S. Consumption of fat-free fluid milk following resistance training exercise promotes greater lean mass accretion than soy or carbohydrate consumption in young novice male weightlifters. American Journal of Clinical Nutrition. 2007 (86: No. 2, 373-381).

Choosing MILK over soy as a post-resistance training beverage can result
in greater muscle mass accretion.
This study investigated the muscular effects that either milk or soy beverage consumption had on eight male participants just completing a bout of lower body resistance training. Findings showed a gain in net muscle protein balance among all participants, but muscleprotein synthesis was 34% greater after drinking milk as compared to those who drank soy.
Wilkinson S, Tarnopolsky M, MacDonald J, MacDonald M, Armstrong D, Phillips S. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous soyprotein beverage.
American Journal of Clinical Nutrition. 2007; 85:1031-40.

SKIM MILK is a natural and effective post-exercise recovery aid.
Researchers in this study compared skim milk, water and Powerade following a five-hour period of exercise. Among the 11 total participants, it was found that urine excretion was unchanged among those who drank milk, whereas urine excretion increased among those who drank the other beverages. Additionally, participants remained in either net positive fluid balance or a normal state of body water content throughout the recovery period after drinking milk, but returned to net negative fluid balance one hour after consuming the other drinks. These findings suggest that milk may promote recovery and rehydration better than water or an isotonic sports drink.
Shirreffs S, Watson P, Maughan R. Milk as an effective post-exercise rehydration drink, British Journal of Nutrition. 2007; 98: 173-180.

Consumption of DAIRY foods leads to stronger bones and bone mass preservation.
A research review of 138 studies examining the relationship between bone health andcalcium intake concluded that high calcium -- and more specifically, dairy food -- intake throughout life increased peak bone mass and slowed age-related bone loss.
Heaney R. Calcium, dairy products and osteoporosis.
Journal of the American College of Nutrition. 2000 (19: 83S-99S).

Three daily servings of MILK contribute to a healthy diet by helping children
and adolescents meet calcium and vitamin D needs.
A report by the American Academy of Pediatrics (AAP) recommends drinking three eight-ounce glasses of milk per day (or the equivalent) to achieve the recommended intake of calcium and Vitamin D in children four to eight years of age, and four eight- to ten-ounce glasses of milk (or the equivalent) to achieve the adequate calcium and vitamin D intake for adolescents.
American Academy of Pediatrics, Optimizing bone health and calcium intakes of infants, children, and adolescents.
Pediatrics. 2006; 117 (2): 578-585.

www.midwestdairy.com

1. Moore LL, Singer MR, Qureshi MM, Bradlee ML. Dairy Intake and Anthropometric Measures of Body Fat Among Children and Adolescents in NHNES. Journal of the American College of Nutrition 2008;27:702-710.
2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005.
3. Murphy MM, Douglass JS, Johnson RK, Spence LA. Drinking flavored or plain milk is positively associated with nutrient intake and is not associated with adverse effects on weight status in U.S. children and adolescents. Journal of the American Dietetic Association. 2008;108:631-639.
4. Johnson, et al. The nutritional consequences of flavored milk consumption by school-aged children and adolescents in the United States. Journal of the American Dietetic Association 2002;102:853-856.
5. National Dairy Council and American School Food Service Association. The School Milk Pilot Test. Beverage Marketing Corporation for NDC and ASFSA, 2002.
   
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You can rely on the National Dairy Council for credible, up-to-date news on dairy nutrition research, public policies on nutritional issues and special dairy nutrition campaigns. Please browse the News Alert archives or use the search located above the left hand navigation for more information. If you can't find what you are looking for or have additional questions, please contact our Nutrition & Health News Bureau via phone at 312-240-2880 or via e-mail at ndc@dairyinformation.com. 
 

The study involved more than 492,000 individuals ages 50 to 71, and included an average of 7 years of follow up. During this period, a total of 36,965 men were diagnosed with cancer and 16,605 women were diagnosed with cancer. There were more than 10 different types of cancer identified with the most common being prostate, breast, lung and colorectal.

The results of the study suggest that calcium consumption is associated with a lower risk of total cancer and cancers of the digestive system, especially colorectal cancer. In the study women who consumed the most calcium got an average of 1,881 milligrams a day, and the men who consumed the most calcium got an average of 1,530 milligrams a day. The recommended daily amount of calcium for older adults is 1,200 milligrams which is equal to four 8 oz. servings of milk a day. Women who got the most calcium from food were 28% less likely to get colon cancer, and men who got the most calcium lowered their risk to 16%.

To read the details go the links below:

Archives of Internal Medicine Vol. 169 No. 4, February 23, 2009
Dairy Food, Calcium, and Risk of Cancer in the NIH-AARP Diet and Health Study
http://archinte.ama-assn.org/cgi/content/abstract/169/4/391?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=cancer+calcium&searchid=1&
FIRSTINDEX=0&resourcetype=HWCIT

The Wall Street Journal February 24, 2009 D6
Calcium May Protect Against Cancer
online.wsj.com/article/SB123541746988050659.html - 114k

Results indicated that subjects with higher calcium intakes had a lower risk of stroke. They also found that this link was particularly strong when calcium intake was from dairy food consumption. These findings suggest that calcium, especially from dairy foods, may provide a protective effect against stroke. The authors note that clinical trials are necessary to further confirm the beneficial effect of dairy foods for stroke prevention. 

Umesawa M, et al. Dietary calcium intake and risks of stroke, its subtypes, and coronary heart disease in Japanese. Stroke 2008;39:1-8.

Ninety-eight overweight and obese Chilean children between the ages of 8-10 were enlisted in a 16-week weight intervention program. Each child was randomly assigned to either the intervention group that was instructed to eliminate sugar sweetened beverages and consume three daily servings (each serving was 200mL or about ¾ cup) of flavored milk or the control group which received no instruction regarding diet. 

Body measurements calculated at the conclusion of the study found that replacing sugar sweetened beverages with milk resulted in increased lean body mass and, for boys, increased height. This study emphasizes the important role milk plays in the healthy growth of children. 

Albala C, et al. Effects of replacing the habitual consumption of sugar-sweetened beverages with milk in Chilean children. American Journal of Clinical Nutrition 2008;88:605-11.

There is a new reason for the 76 million baby boomers in the United States to grab a glass of milk. Vitamin D, a key nutrient in milk, could have aging benefits linked to reduced inflammation, according to a new study published in the American Journal of Clinical Nutrition.

In a genetic study of more than 2,100 female twin pairs ages 19-79, British and American researchers found that higher vitamin D levels were linked to improved genetic measures of lifelong aging and chronic stress. Using a genetic marker called leukocyte telomere length (LTL), they found those with the highest vitamin D levels had longer LTL, indicating lower levels of inflammation and body stress. The telomere difference between those with the highest and lowest vitamin D levels was equivalent to 5 years of aging.

Previous research has found that shortened LTL is linked to risk for heart disease and could be an indication of chronic inflammation - a key determinant in the biology of aging. While there are several lifestyle factors that affect telomere length (obesity, smoking and lack of physical activity), the researchers noted that boosting vitamin D levels is a simple change to affect this important marker.

Studies continue to link vitamin D to an array of health benefits, securing vitamin D's "super nutrient" status and providing even more reasons to get adequate amounts of this essential vitamin. Recent research suggests that beyond its well-established role in bone health, vitamin D also may help reduce the risk of certain cancers and autoimmune diseases, such as type 1 diabetes, rheumatoid arthritis and multiple sclerosis.

Milk is excellent source of vitamin D and one of the few food sources of the nutrient. The recommended three servings of lowfat or fat-free milk provide 75% of the Daily Value or 300 IU of vitamin D.

Richards JB, Valdes AM, Gardner JP, Paximadas D, Kimura M, Nessa A, Lu X, Surdulescu GL, Swaminathan R, Spector TD, Aviv A. Higher serum vitamin D concentrations are associated with longer leukocyte telomere length in women. American Journal of Clinical Nutrition 2007;86:1420-1425.

DMI: Children Urged To Drink Milk, Water Between Meals

A new policy statement issued by the American Academy of Pediatrics (AAP) encourages consumption of only milk or water between meals for children to help decrease the risk of cavities and ensure good oral health. This further positions dairy's role as part of a healthy diet and reinforces the commitment that dairy producers have to child health.
 
The AAP's statement, which was published in the December issue of Pediatrics, also urges parents to:

• Give their children no more than 4 ounces of 100 percent fruit juice per day.
• Avoid serving children carbonated beverages and juice drinks.
• Encourage eating patterns consistent with the MyPyramid recommendations from USDA.

"The recommendation that children should only consume milk and water between meals and limit their juice intake provides further support for parents to encourage their children to drink nutrient-rich low-fat or fat-free milk," says Ann Marie Krautheim, a registered dietitian and senior vice president of nutrition affairs for the National Dairy Council ? the nutrition research and education arm of the dairy checkoff.
 
National and local dairy council staff are helping to educate the public about this policy statement through communication efforts and outreach to the health professional community. 

Source: Dairy Management Inc

Even though diet books continue to soar to best-seller lists, the tide may be turning. Weighing in on the American Diet found that dieting is at an all-time low and "feeling healthier" but that for those beginning a diet, "feeling healthier" is the primary motivator.  Instead of extreme lifestyle changes that cannot be maintained, more Americans seem to be looking for reasonable strategies that help them achieve and maintain a healthy weight. One such sustainable change is including milk in the diet because studies suggest that drinking 3 glasses of lowfat or fat free milk a day can help maintain a healthy weight.  This new study looked at the who, what, how and why of dieting in this country - providing one of the most comprehensive snapshots of the weight management practices in America.

• Dieting today is beginning to shift from just weight management to total health management.  It's more about achieving good health than simply the number on the scale.
  • Instead of dieting strictly to lose weight, most people said they're on a diet for their weight and their health.
  • Health appears to be the primary motivator:  68% of people were on a diet "to feel healthier."
• Dieting is on a decline. The percentage of adults who said they are on a diet has steadily gone down over the past decade.
• 29% of women were currently on a diet (compared to 36% 10 years ago)
• 19% of men were currently on a diet (compared to 23% 10 years ago)
• The most popular diet today is one that people call their own.  Fewer people were attempting "extreme" diets, such as modified fasts, severe calorie restrictions and the elimination of entire food groups.
  • 34% of dieters chose "my own" diet
  • 9% of dieters followed "extreme" diets
• People appear to be taking a new and different approach because they've not been satisfied with past diet attempts and they understood the importance of being at a healthy weight.
  • The top complaints about previous diets:  "disappointed," "tend to feel deprived" and "not a good way to maintain overall health in the long term."
• The concept of "healthy weight" is resonating with America. Most people associated healthy weight with feeling good and feeling healthier, rather than fitting within a small range of ideal weight. Americans said a healthy weight was when they:
  • Physically feel good (62%)
  • Feel healthier (45%)
  • Can be active (39%)
  • Feel better about myself (38%)
  • Stay within a small range of ideal weight (27%)
• Some dieters made a conscious effort to drink milk, and they drank more lowfat and fat free milk compared to people who say they're not on a diet.  The milk-drinking dieters praised milk for the following reasons:
  • Keeps my bones strong (76%)
  • Easy, convenient source of nutrients, such as protein (49%)
  • Helps me feel satisfied (40%)
  • Helps make my diet more nutritionally balanced (32%)
• Even so, dieters were more likely to fill their glasses and cups with coffee, soft drinks, teas and juices instead of milk.  Milk was the fifth most frequently consumed beverage - only 14% of all beverage occasions included milk.
• Dieters who made drinking lowfat or fat free milk a daily habit were more likely to be at a healthy weight and have better quality diets, richer in essential nutrients, compared to those who didn't.
  • Milk-drinking dieters were more likely to be at a healthy weight (falling within a healthy BMI [body mass index] range).
  • Dieters who drank milk had better quality diets, richer in essential nutrients.
  • Plus, milk-drinking dieters were less likely to say they felt deprived compared to other dieters.
  • Article from http://www.whymilk.com/report_findings.php

A new study released in the April 2008 Journal of the American Dietetic Association found that children who drink flavored or plain milk consume more nutrients and have a lower or comparable body mass index (BMI - a measure of body fatness) than children who don't drink milk.

"Milk contains many nutrients that are important for children. We learned in our research that children who drink milk, including plain and flavored milk, have higher intakes of many nutrients that are low in children's diets, and comparable or lower BMIs compared to children who don't drink milk," said Mary Murphy, MS, RD, co-author of the study. "Limiting access to flavored milks in schools and elsewhere may have the undesirable effect of further reducing intakes of many essential nutrients provided by milk."

The study compared nutrient intakes and BMIs among 7,557 U.S. children and adolescents ages 2-18 years drinking flavored milk (with or without plain milk), exclusively plain milk and no milk. All comparisons were adjusted for the amount of calories reported as well as age allowing for differences to be examined based on equal consumption of calories and age distributions. Results showed milk drinkers (flavored and plain) had significantly higher intakes of vitamin A, calcium, phosphorus, magnesium and potassium than non-milk drinkers. In addition, BMI measures of milk drinkers were comparable to or lower than measures of non-milk drinkers. Intake of added sugars did not differ between flavored milk drinkers and non-milk drinkers. Among females 12-18 years of age, average calcium intakes by flavored milk drinkers and exclusively plain milk drinkers were nearly double the calcium intakes of non-milk drinkers.

Rachel Johnson, PhD, MPH, RD, Dean of the College of Agriculture and Life Sciences and Professor of Nutrition at the University of Vermont, a co-author of the study noted, "Intakes of added sugars were comparable between flavored milk drinkers and non-milk drinkers confirming that the inclusion of flavored milk in the diet does not lead to significantly higher added sugar intakes by children and adolescents."

The 2005 Dietary Guidelines for Americans encourage children to enjoy three age-appropriate servings of low-fat or fat-free milk, cheese or yogurt each day. Currently, less than half of children ages 2-8 and only about one-quarter of children ages 9-19 meet the recommended dairy food intake. Flavored milks can provide part of the solution for meeting these recommendations. According to the Dietary Guidelines, small amounts of sugars added to nutrient-rich foods, such as low-fat and fat-free dairy products, may increase a person's intake of such foods by enhancing the taste of these products, thus improving nutrient intake without contributing excessive calories.2 In addition, the School Milk Pilot Test found that school milk consumption increased by 37 percent through specific improvements such as plastic packaging, one or more additional flavors, and better refrigeration and merchandising.

Article from http://www.whymilk.com/health_choices_flavored_02.php

Why It's Important: Reaching and maintaining a healthy weight is important for your overall health. People who maintain a healthy weight are less likely to be at risk for weight-related health problems, such as diabetes, heart disease, high blood pressure and some types of cancer. Maintaining a healthy weight has many additional benefits, including feeling good about yourself and having more energy to enjoy life.

How Healthy Weight is Evolving: Healthy weight is becoming much more than simply reaching a number on the scale or a specific dress size. It's about a healthy lifestyle. A healthy weight is finding the weight that's right for you. It's about feeling good about how you look?it's about vitality, confidence and good health.

Healthy Weight Strategies: Today, people are tired of hearing what they should avoid. They want to know what they should be adding to their diet to help achieve a healthy weight. Today's focus is on simple, realistic changes to daily eating and activity choices to achieve lasting results. It's about eating right, moving more and including the right nutrients. Walk more and milk your diet are two small changes that could make a big difference?for your weight and your health.

For information about how you can maintain healthy weight and add milk to your diet, click here.

Article from http://www.whymilk.com/milk_your_diet.php?ref=CALLOUT

Recently, to encourage moms and kids to get at least three servings of dairy products every day, the American Dairy Association/National Dairy Council unveiled a new "3-a-Day" program. New packaging and types of dairy products will probably help the program succeed. Over the past three years, more than 300 new milk products have appeared, including "juice box" size milk containers and an endless variety of milk flavors such as cotton candy, cappuccino, and cookies and cream. You can now find more than 50 different yogurt flavors. And to encourage healthy snacking, there are countless "grab and go" products, such as string cheese with pizza sauce in the middle and squeeze tubes of yogurt that you don't need a spoon to eat.

While dairy products are considered the best source of calcium, many women and teen girls avoid them, fearing weight gain. Dieters need to be reminded that low-fat and nonfat dairy products contain just as much calcium as their full-fat counterparts. And a number of studies have indicated that a balanced diet containing dairy products may help with weight loss and actually decrease body fat. In addition to dairy products, green leafy vegetables (such as kale and collard greens), sardines, almonds and tofu are also rich in calcium. Another way to bone up? Choose juices and cereals with added calcium.

Article from http://www.bhg.com/recipes/healthy-eating/how-to-eat-right/is-your-family-getting-enough-calcium/

In the study published in the May edition of the American Journal of Clinical Nutrition, researchers at the Washington University School of Medicine in St. Louis had 168 post-menopausal women keep a weeklong dietary record. The researchers used the records to calculate how much calcium was ingested.

They grouped the women by major source of calcium: dietary, supplemental or both. And they looked at how the ingested amounts compared to bone mineral density (BMD).

The results: Women who obtained calcium from both diet and supplement had the highest intake of the mineral and also the highest BMD.

But even though the group that obtained most of its calcium from supplements consumed more total calcium (1033 mg/day compared with 830 mg/day), its BMDs were lower than either of the other groups.

Hormone levels could be the reason for the superiority of dietary calcium, the study suggests. The researchers examined estrogen metabolites (formed when the hormone estrogen is broken down) in the women's urine. They found that those women who got most of their calcium from the diet had comparatively more "active" estrogen metabolites (which still act somewhat like estrogen) than the other groups. High levels of these active metabolites are known to be associated with stronger bones.

But whether or not this hormone mechanism is correct, there are several possible reasons for dietary calcium's superior effect on bone.

The simplest is that women who get most of their calcium from food have more balanced diets. They may also have maintained them for longer, including during key, bone-building years. Supplements, on the other hand, might be added only later in life, after a period of deficiency.

Dr. Reina Armamento-Villareal, lead author of the study and assistant professor in Washington University's Division of Bone and Mineral Diseases, says since women's peak bone mineral density occurs around age 30, an ideal next step would be to study them in the growing period. That's when calcium intake may have the greatest effect on estrogen metabolism, she says.

Another reason for the poorer performance of supplements is that they, unlike dietary calcium, are absorbed best only under certain conditions. The highly acidic digestive juices that automatically flow after a meal are not necessarily present after chewing a tablet, which means that the calcium salts may not completely dissolve.

In addition, supplements may contain one of several different kinds of calcium salts, and some are absorbed better than others. (For this study, the women were not told which supplements to use, or when.)

Connie Weaver, head director of food and nutrition at Purdue University in West Lafayette, Ind., says the research provides an interesting entry point into how diet might be linked to hormonal processes. A previous study also suggested that the mineral can have an effect on female development, possibly via hormones, Weaver says.

Article From: http://articles.latimes.com/2007/jun/25/health/he-calcium25

The claims can be used on the packages of reduced-fat, low-fat and fat-free milk and yogurt varieties, as well as other food products that qualify as excellent sources (20% or more of recommended Daily Value) of calcium or calcium and vitamin D per standard serving, respectively.

While foods and beverages fortified with calcium and vitamin D can carry the claim under the new rule, these products often are higher in calories and contain less of some important nutrients than low-fat or fat-free milk. In addition to calcium and vitamin D, nutrient-rich dairy foods contain a unique package of bone-building nutrients, including magnesium, phosphorus, potassium and protein, which are recognized as important to bone health in the 2004 U.S. Surgeon General's Report on Bone Health and Osteoporosis.(3) Per 8-ounce serving, low-fat milk or non-fat milk provides almost 4 times the amount of magnesium, 23 times the amount of phosphorus, 3.5 times the amount of potassium and 16 times the amount of protein than an orange juice drink as shown in the FDA table.
     
Together, milk, cheese and yogurt are the main sources of calcium and vitamin D in the diets of Americans. Three 8-oz. glasses of vitamin D-fortified milk provide 90% of the recommended Daily Value (DV) for calcium and 75% of the DV for vitamin D.(4,5)

"Current consumption data indicate that most people aren't getting enough vitamin D or calcium. The new health claim helps communicate the critical need for calcium, vitamin D and physical activity and their role in reducing the risk of osteoporosis," says Frank R. Greer, MD, Chairman of the American Academy of Pediatrics Committee on Nutrition. "Nutrient-rich dairy foods are critical for building strong bones and preventing osteoporosis later in life."

For individuals who are lactose intolerant, the 2005 Dietary Guidelines for Americans states that milk alternatives within the milk food group, such as yogurt and lactose-free milk, are the most reliable and easiest way to derive the health benefits associated with milk and milk products. Studies have identified simple strategies to make dairy easier to digest -drinking lactose-reduced or lactose-free milk, eating yogurt, consuming hard cheeses such as Cheddar or Swiss that are naturally low in lactose or drinking small amounts of milk at meals.

Together with six leading health professional organizations, the National Dairy Council- as part of the 3-A-Day of Dairy program-works to educate families on how to maintain good bone health at every age to help reduce the risk of osteoporosis later in life, by eating a well-balanced diet that includes three daily servings of nutrient-rich low-fat or fat-free milk, cheese or yogurt recommended in the 2005 Dietary Guidelines for Americans. The American Academy of Family Physicians, American Academy of Pediatrics, American Dietetic Association, National Medical Association, National Hispanic Medical Association and School Nutrition Association support the 3-A-Day of Dairy program.

For more information on dairy foods and bone health, visit http://www.3aday.org/ and http://www.nationaldairycouncil.org/. Or, to view the new health claim language visit http://www.fda.gov/ or http://federalregister.gov/OFRUpload/OFRData/2008-22730_PI.pdf.

*EDITOR'S NOTE:
Per the final rule, model health claims that can be used include:
? For foods that are excellent sources of calcium only:
    o Adequate calcium throughout life, as part of a well-balanced diet, may reduce the 
    risk of osteoporosis.
    o Adequate calcium as part of a healthful diet, along with physical activity, may reduce the risk of
    osteoporosis in later life.

? For foods that are excellent sources of both calcium and vitamin D:
    o Adequate calcium and vitamin D throughout life, as part of a well-balanced diet, may reduce the
    risk of osteoporosis.
    o Adequate calcium and vitamin D as part of a healthful diet, along with physical activity, may
    reduce the risk of osteoporosis in later life.

1. Food And Drug Administration. Final Rule: 21 CFR §101 [Docket No. FDA2004P0205] (9-29-08).
2. National Osteoporosis Foundation, 2006. http://www.nof.org/osteoporosis/diseasefacts.htm.
3. U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General, 2004.
4. Weinberg et al, Nutrient contributions of dairy foods in the United States, continuing survey of food intakes by individuals, 1994-1996, 1998, Journal of the American Dietetic Association,  2004;104:895-902.
5. Based on rounded values from USDA Nutrient Database. Release 18. http://www.nal.usda.gov/fnic/foodcomp/search/.

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