One or two milkettes in your coffee is far from being enough. According to Canada's Food Guide, one serving of milk is 250 ml or one cup. The food guide also recommends two to four servings of milk and alternatives every day, depending on age. Next time, go for a latte or steep your tea in milk instead of water to get a full serving of milk.

For more information about milk products' serving sizes, visit getenough.ca.

While a glass of milk alone is unlikely to induce sleep, research suggests that pairing a protein food, such as milk, with a carbohydrate-rich food may be helpful as a sleep aid. Protein foods such as milk and milk products contain tryptophan. Tryptophan is an amino acid (or building block of protein) that promotes sleep and is found in small amounts in all protein foods. Tryptophan needs to enter the brain to have an effect, and research shows that eating carbohydrates and protein in the same meal makes tryptophan more available to the brain.

Here are a few suggestions for healthy snacks that contain both protein and carbohydrates:

• Whole grain crackers and cheese
• A glass of chocolate milk and apple slices
• Yogurt with fruit and granola topping

For more information, visit dairygoodness.ca

A food low in fat or fat-free isn't necessarily healthy. While these foods may have little or no fat, they can still be high in sugar and calories with few or no nutrients.

According to Dietitians of Canada, there are some foods that are higher in fat - and a healthy choice - such as fish, avocados, nuts, seeds and nut butters. Don't judge a food by fat alone. Read the labels and nutrient ingredients.

Over 30 studies show that milk products may help prevent weight gain and even help you lose weight when part of a calorie-reduced diet. How? Chalk it up to the calcium and protein found in milk products. It appears that calcium encourages the body to better use fat as an energy source, which reduces the amount of fat stored in our cells. Protein plays a key role in keeping your energy levels up, steadying blood sugar levels, and preventing hunger between meals. Reducing hunger makes eating less an easier goal.

For more information about the role milk products may play on weight, visit dairygoodness.ca

Most healthy people can meet their vitamin and mineral requirements by following Canada's Food Guide, according to the Dietitians of Canada's website. "Vitamin and mineral supplements can't replace the benefits of healthy food or provide nutrients such as fibre, carbohydrates, essential fats and protein," it added.

However, there might be times where you might need supplements. Canada's Food Guide, for example, says the need for vitamin D increases after the age of 50. Men and women over the age of 50 should take a daily vitamin D supplement of 600 IU. It's also recommended that women who could become pregnant, are pregnant or breastfeeding need a daily multivitamin with folic acid.

Talk to your doctor before taking any supplements.

The only thing that spreads faster than the common cold is the common misconception that you should avoid milk if you have a cold. No research has confirmed that milk consumption increases the production of mucus or other cold-related symptoms. Many people mistake the temporary feel of milk on their tongue and in their saliva as increased mucus. To prove this theory, a study compared dairy milk with soy beverage since both beverages give a similar feel in the mouth. People who originally believed that milk causes increased mucus reported the same effect with both beverages. This suggests that it's actually the texture of the beverage, not dairy milk itself that is the cause of this perception.

For more information, visit dairygoodness.ca

The only way to know if you have high blood pressure and unhealthy cholesterol levels is to get tested. High blood pressure is known as the "silent killer" because there are no symptoms, and you don't usually know you have it. Ditto for high cholesterol. A person can be in good shape, skinny and have high cholesterol. If untreated, these can lead to heart attacks, stroke or other health problems.

The pain that accompanies cavities comes when tooth decay is more advanced, and the nerve is damaged. Mild tooth decay doesn't have this symptom because the nerve hasn't yet been affected. Waiting for pain to arise can lead to more expensive dental procedures -- like a root canal.

The myth that cheese causes constipation is still common even though no scientific evidence supports it. No single food, whether it's cheese, rice or bananas, causes constipation. The three most common causes of constipation are: 1) a low-fibre diet; 2) inadequate water intake; and 3) a lack of physical activity. Constipation is also related to sudden changes in your daily schedule, stress, pregnancy, certain health problems, medications, and even travelling. Health professionals recommend that people who suffer from constipation eat enough fibre-rich foods (whole grain cereals, fruits, vegetables), drink more liquids (water, milk, tea), and get regular exercise.

For more information, visit dairygoodness.ca

There's no reliable research to support this myth: if you're carrying your baby high, it's a girl, and it's a boy if you're carrying low. Each has a 50 per cent chance of being true.

Yes, you're eating for two - but not for two adults.

"Before you start eating for two, remember that one of the two of you is about the size of a grain of rice at first," Heidi Murkoff, author of What to Expect When You're Expecting, told MedicineNet.com.

"You only need about 300 extra calories a day when you're pregnant," according to Murkoff.

Contrary to popular belief, lactose intolerance and milk allergy are two very different conditions.

Lactose intolerance is a digestive problem that involves a lactase deficiency; people with this intolerance lack the enzymes necessary to digest the natural sugar in milk. According to the National Institutes of Health, the United States' leading medical research agency, adults and adolescents who exclude milk products from their diets are depriving themselves of an easily accessible source of calcium, vitamin D and other nutrients.

A milk allergy is the result of an overreaction of the immune system to the protein in milk. Milk allergies are quite rare, especially in adults. They usually occur in two to four per cent of infants and are outgrown, by most children, by the age of three.

For more information, visit dairygoodness.ca

It may be common to have chest pain, but symptoms vary and may not be severe. Other more subtle signs, include shortness of breath, nausea, lightheadedness, pain in one or both arms, jaw, neck or back.

Every cooking method can kill vitamins and other nutrients in food. Research shows that the amount of nutrients lost depends on the heat and amount of time you're cooking. The longer and hotter you cook a food, the more you'll lose certain nutrients, like vitamin C and some B vitamins. Microwave cooking may help minimize nutrient losses because it cooks food more quickly.

To date, there has been no conclusive evidence linking milk or milk products to acne. While some studies have pointed to the role hormones play in the development of acne, the American Academy of Dermatology concluded that the data wasn't strong enough to suggest dietary restrictions.

For more information, visit dairygoodness.ca

People who crack their knuckles are not more likely to have arthritis than those who don't pop their fingers. One study did conclude that habitual knuckle cracking can lead to hand swelling and lower grip strength. So what are we doing when we tug on our fingers? Expanding the natural space between the joints. Our bones can't lengthen. But there's fluid that lives between the joints that can. The cracking sound is created when gases are forced out of that fluid during the rapid pulling motion.

Many people have fond memories of drinking milk as a kid. But why do we stop? Milk and milk products are a main source of calcium in our diets, and calcium is needed at every age. Maximum bone mass is reached by age 20. After that, calcium is needed to prevent bone loss and maintain bone mass. Unfortunately, the majority of teenagers and adults don't consume the minimum recommended number of daily servings.

For more information about the benefits of milk products, visit getenough.ca

One pound of muscle weighs the same as one pound of fat.

But because muscle is denser and takes up less space, muscle has more weight by volume than fat. A cubic foot of muscle weighs more than a cubic foot of fat.

If you look at equal amounts side by side, fat takes up more volume or space than muscle. That's why more muscle on your body makes you look leaner.

Muscle, which raises metabolism, also burns more calories at rest than a pound of fat.

People who sleep an average of fewer than seven hours a night are three times as likely to get sick as those who averaged at least eight hours, according to research. Studies have also found that mammals that require the most sleep also produce greater levels of disease-fighting white blood cells.

Women and men need 4,700 milligrams of potassium a day. A medium-sized banana contains about 460 milligrams. A serving of 2% milk (250 ml or one cup) offers nearly 360 milligrams, while a serving of 2% fruit yogurt (175 ml or ¾ cup) is about 410 milligrams of potassium. Milk products also contain up to 16 essential nutrients, including calcium for bones and teeth, vitamin B12 for red blood cells, riboflavin and zinc for energy metabolism.

For more information about the nutrients in milk products, visit getenough.ca.

Studies, including research published in the British Medical Journal in 2008, found no evidence that more heat escapes from the head than any other part of the body. You will lose heat through any uncovered part of the body.

Studies show that this may be true. Not getting a good night's sleep can lead people to pack on pounds over time, say researchers who suggest regular sleep patterns to manage weight.

Lack of sleep heightens appetite and, as a result, weight. Some studies also suggest that decreased sleep affects ghrelin and leptin, hormones that play key roles in feeling hungry or full.

The Canadian Obesity Network includes sleep, time and stress management in its checklist for obesity management.

For the moment, there is not enough research indicating that organic milk is healthier than conventional milk. Both types of milk are excellent choices. Organic and conventional milk have to meet the same strict standards, and neither one contains antibiotics or artificial growth hormones. They are also nutritionally identical, as they have the same amount of calcium, vitamin D and other nutrients.

For more information, visit dairygoodness.ca

It's not the time of day that makes you gain weight, it's the total amount of calories you consume. What you don't burn will be stored as fat.

Many people might be surprised to learn that most cheeses are a source of protein. A serving of eggs (two eggs) is about 12 grams, and so is a serving of partially skimmed mozzarella (1.5 ounces). A serving of cottage cheese (1 cup) serves up 28 grams of protein. Cheese also contains nine essential nutrients, including protein and niacin for tissue formation, vitamin A for night vision, riboflavin and zinc for energy metabolism, and calcium and phosphorus for strong bones.

For more information about the nutrient content of cheese, visit getenough.ca.

TV sets in the 1950s emitted levels of radiation that could have increased the risk of bad eyesight, if exposure was frequent and prolonged. But modern televisions are built with proper shielding to prevent emissions. "It's not an old wives' tale; it's an old technology tale," Dr. Norman Saffra, the chairman of ophthalmology at Maimonides Medical Center, told the New York Times.

But looking at the TV for hours may result in eyestrain and fatigue so give your eyes a break once in a while.

Research suggests there is no direct link between chocolate consumption and heightened sexual arousal.

The journal Sexual Medicine published a study that looked at a random sample of 163 women with an average age of 35. It found no significant differences between reported rates of sexual arousal among those who regularly ate one serving of chocolate a day, those who had three or more servings or those who generally consumed none.

To-go yogurt containers are a convenient way to take yogurt with you to school, work or at other activities. It's also a great way to round out your snack or meal. What you may not know is that one of those little containers is only 100 g (or 100 ml). According to Canada's Food Guide, one serving size of yogurt is 175 g or ¾ cup. Next time, go for two of these containers or pour yogurt from a bigger tub to make sure you are getting enough servings of milk in your day.

For more information about milk products' serving sizes, visit getenough.ca.

A vegetarian diet doesn't necessarily ensure weight loss or a healthier lifestyle. Like everything else, it's all about balance. A vegetarian alternative can be higher in fat and calories than a meat-based meal. Your food choices will help determine whether you lose weight. No matter what diet you follow, you will always gain weight if you eat more than what you burn.

Vitamins should be stored in a cool and dry place, away from children's reach. The medicine cabinet in your bathroom means exposure to heat and humidity on a regular basis, which reduces the vitamins' effectiveness.

Studies show that for healthy people with no history of heart disease, diabetes or high blood cholesterol, eating an average of one egg per day doesn't increase the longterm risk of heart disease, according to the Heart & Stroke Foundation. But if you have high blood cholesterol or type 2 diabetes, check with your doctor for advice on how much food containing dietary cholesterol you should eat.

Gum, which is not digested, will eventually go through the intestine and out the other end in a few days. On rare occasions, a small child swallowing a huge wad of gum may experience an intestinal blockage and constipation. It's why regular gum swallowing should be discouraged, especially in kids.