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Many of my clients like to "save calories" by taking a calcium pill instead of drinking milk. While they may think that is a reasonable alternative, I disagree. Yes, a calcium pill does offer a lower calorie alternative to consuming the recommended three (8-ounce) glasses of (soy) milk or yogurt each day, but research indicates milk drinkers tend to be leaner than milk avoiders. That suggests milk is not fattening but rather slimming!


I encourage my clients to embrace milk as a “liquid food” that is satiating and curbs one appetite. That is, milk can be more filling than the same number of calories from soda or juice. Drinking a glass of milk with a meal can fill you up, as opposed to drinking water and then be left hankering for dessert (with far more calories than a glass of milk).


Most of my active female clients reduce weight on 1,800 calories; men on 2,100+ calories. That breaks down to 500 to 600 calories per meal (breakfast, lunch, dinner) and 300 calories for a snack. Enjoying low-fat (soy) milk on cereal, a mid-morning latte and a yogurt for a snack seems a powerful way to spend 300 of those calories and approach the recommended intake of 1,000 milligrams of calcium per for adults 19-50 years; 1,200 mg for adults older than 50 years, and 1,300 mg for kids 9-18 years.


If you are a parent, be a role model and drink (soy) milk at dinner to encourage a calcium-rich intake for your kids. Building strong bones during the ages of 10 to 18 is a wise investment for the future. Milk offers far more than just calcium; it’s a rich source of vitamin D, protein, riboflavin and a host of life-sustaining nutrients. Think twice before trading this wholesome food for an engineered pill.



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Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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