Don't those models look so good with their milk mustaches? Well you should try one! Studies show that drinking 3 glasses of low-fat or fat -ree milk a day can help maintain a healthy weight and have better quality diets, compared to those who didn't.

Milk provides you with essential nutrients such as_ • Calcium: Which helps build strong bones and teeth. • Potassium: Which helps maintain normal blood pressure. • Protein: Which serves as a source of energy. • Vitamin A: Which helps maintain normal vision and skin • Vitamin D: Reduces the risk of heart disease and protects against many cancers. • Vitamin B12: Which is required for normal cell activity. It also protects against the risk of stroke and Alzheimer's disease.

Today, there are many different varieties of milk, but here are some other alternatives to your typical milk:

Soy Milk:

Lactaid Milk:

Organic Milk:

Don't worry, you don't have to force yourself to drink a glass of plain milk! Here are some helpful and tasty ways to receive your three servings of milk a day:

• Use milk instead of water in your oatmeal • Pour it over a bowl of cereal • Stir it up into hot chocolate • Blend it with frozen fruit for a delicious smoothie • Grab a skim latte or cappuccino • Substitute cream in soup for milk

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto