If you google food pyramid almost every picture you will see will have dairy as a main food group, especially milk. Actually most food tables recommend 2-3 cups of milk a day. Why? Well, milk has some important ingredients. The USDA’s recommendations are based on the fact that milk is a prime source for three important nutrients: calcium, potassium, and vitamin D, which is actually added to fortified milk.
“Milk contains a big package of nutrients that are especially important to bone health,” says Connie M. Weaver, PhD, who directs the nutrition department at Purdue University. “People who don’t drink milk tend to be deficient in them. So it makes good sense to encourage people to consume dairy products.”
However, milk isn’t the only source of these ingredients. Many vegetables and fruits are also rich in all of these nutrients. Nutritionist agree that the most reliable dietary table is to look at the food pyramid, except when it comes to milk and dairy. Today many are replacing the milk with water.
The Benefits of Water:
- It is an essential nutrient and makes up > 60% of adult body weight
- It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
- It aids in body-temperature maintenance
- It is vital to electrolyte balance
- It helps lubricate and cushion joints
- Water contains no calories or fat
- May help with weight loss by acting as a natural appetite suppressant
- Prevents complications from dehydration, such as headache or fatigue
- May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
- May help people who experience recurrent urinary tract infections by increasing their urine flow
- May help reduce cancer risk of the colon, kidneys, bladder
So next time you are thirsty, think about pouring some water instead of a big glass of milk.
Sources: http://www.med.umich.edu/umim/food-pyramid/water.htm
http://www.webmd.com/diet/healthy-kitchen-11/dairy-truths
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