Milk Your Diet for All It's Worth

Milk & Weight Loss

Studies indicate that 24 ounces of milk per day can help speed up weight loss.

Here are a few weight loss tips to keep in mind when milking your diet for all it's worth:

Skim milk contains about 1/2 the calories as most varieties of whole milk.

Based on numerous health studies, calcium supplements don't appear to have the same results for weight loss as drinking milk.

Twenty-four ounces of milk equals about one ounce of milk per hour OR three cups of milk daily.

If you're drinking skim or reduced fat versions of milk, the total caloric value will equal 270 calories based on 90 calories per serving varieties. If the cups hold the full-blown liquid, the values increase to 450 calories.

That's quite a substantial canyon separating these two - enough to add a serving of canned chicken noodle soup, a serving of whole grain crackers and a cup of whole strawberries topped with light whipped cream from a spray can (15 calories).

Liven up milk by adding a dash of your favorite extract for zero added calories. If you like chocolate milk, check out the varieties at the market which are pre-made and low in caloric content. The bottled chocolate syrups that are reduced in sugar also make a great choice.

Go a step further and add a bit of Splenda and some fresh frozen fruit to that white cup of goodness. Place into the blender and blend.

There are a variety of foods which are nutritionally desirable whose base is milk. Yogurt, cheese, cream cheese, cottage cheese, sour cream and butter are just a few. When dieting or when watching cholesterol be sure to opt for the lighter, lower fat versions of these products.

Let's review the nutrition facts for the various forms of cream cheese to see the nutritional differences, particularly in the area of fat content and distribution. Take special note of how the whipped regular version of cream cheese can save about 1/4 the caloric values over the solid form.

Nutrition Facts: Regular Cream Cheese	Units	Per 100 Grams	1 Cup	1 Tablespoon	1 Tablespoon, Whipped	1 Ounce	3 Ounces
Energy, Caloric Values	kcal	342	793	50	34	97	291
Protein	g	5.93	13.76	0.86	0.59	1.68	5.04
Total lipid (fat)	g	34.24	79.44	4.96	3.42	9.71	29.10
Carbohydrate, by difference	g	4.07	9.44	0.59	0.41	1.15	3.46
Fiber, total dietary	g	0.0	0.0	0.0	0.0	0.0	0.0
Sugars, total	g	3.21	7.45	0.47	0.32	0.91	2.73
Minerals
Calcium, Ca	mg	98	227	14	10	28	83
Iron, Fe	mg	0.38	0.88	0.06	0.04	0.11	0.32
Magnesium, Mg	mg	9	21	1	1	3	8
Phosphorus, P	mg	106	246	15	11	30	90
Potassium, K	mg	138	320	20	14	39	117
Sodium, Na	mg	321	745	47	32	91	273
Zinc, Zn	mg	0.51	1.18	0.07	0.05	0.14	0.43
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0.0	0.0	0.0	0.0	0.0
Thiamin	mg	0.020	0.046	0.003	0.002	0.006	0.017
Riboflavin	mg	0.125	0.290	0.018	0.012	0.035	0.106
Niacin	mg	0.145	0.336	0.021	0.014	0.041	0.123
Vitamin B-6	mg	0.035	0.081	0.005	0.004	0.010	0.030
Folate, DFE	mcg_DFE	11	26	2	1	3	9
Vitamin B-12	µg	0.25	0.58	0.04	0.02	0.07	0.21
Vitamin A, RAE	mcg_RAE	366	849	53	37	104	311
Vitamin A, IU	IU	1343	3116	195	134	381	1142
Vitamin E (alpha-tocopherol)	mg	0.29	0.67	0.04	0.03	0.08	0.25
Vitamin D (D2 + D3)	µg	0.6	1.4	0.1	0.1	0.2	0.5
Vitamin D	IU	25	58	4	2	7	21
Vitamin K (phylloquinone)	µg	2.9	6.7	0.4	0.3	0.8	2.5
Lipids
Fatty acids, total saturated	g	19.292	44.757	2.797	1.929	5.469	16.398
Fatty acids, total monounsaturated	g	8.620	19.998	1.250	0.862	2.444	7.327
Fatty acids, total polyunsaturated	g	1.437	3.334	0.208	0.144	0.407	1.221
Cholesterol	mg	110	255	16	11	31	94
Other
Caffeine	mg	0	0	0	0	0	0

Nutrition Facts: Fat Free Cream Cheese	Units	Per 100 Grams	1 Tablespoon
Energy, Caloric Values	kcal	105	19
Protein	g	15.69	2.82
Total lipid (fat)	g	1.00	0.18
Carbohydrate, by difference	g	7.66	1.38
Fiber, total dietary	g	0.0	0.0
Sugars, total	g	5.48	0.99
Minerals
Calcium, Ca	mg	351	63
Iron, Fe	mg	0.19	0.03
Magnesium, Mg	mg	22	4
Phosphorus, P	mg	523	94
Potassium, K	mg	278	50
Sodium, Na	mg	702	126
Zinc, Zn	mg	1.50	0.27
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	0.0
Thiamin	mg	0.040	0.007
Riboflavin	mg	0.265	0.048
Niacin	mg	0.230	0.041
Vitamin B-6	mg	0.050	0.009
Folate, DFE	mcg_DFE	35	6
Vitamin B-12	µg	0.95	0.17
Vitamin A, RAE	mcg_RAE	11	2
Vitamin A, IU	IU	53	10
Vitamin E (alpha-tocopherol)	mg	0.02	0.00
Vitamin D (D2 + D3)	µg	0.0	0.0
Vitamin D	IU	0	0
Vitamin K (phylloquinone)	µg	0.2	0.0
Lipids
Fatty acids, total saturated	g	0.644	0.116
Fatty acids, total monounsaturated	g	0.250	0.045
Fatty acids, total polyunsaturated	g	0.057	0.010
Cholesterol	mg	12	2
Other
Caffeine	mg	0	0

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