I live in Vermont, where until recently there really were more cows than people. I also grew up drinking milk with every meal. Everyone I knew drank milk, even my parents. I never even heard of lactose-intolerance, soy milk or rice milk until I went to college. Times have changed!

Recently, you've probably noticed the conflicting research about dairy products. Some reports trumpeted by the National Dairy Council suggest that drinking milk will help promote weight loss. Other research shows that drinking milk can cause weight gain, and even increase risk of diabetes or other diseases. Who's right?

The pros of drinking milk

• Milk naturally contains calcium, an essential mineral that not only helps build strong bones and teeth, but also regulates heartbeat. Eighty-four percent of the calcium in our diet comes from milk and other products made from cow's milk, such as yogurt.
• Milk also contains potassium, another mineral that's necessary for normal blood pressure levels. In fact, people with high blood pressure can often lower their blood pressure to healthy levels by eating more foods that contain potassium: fruits, vegetables, and milk.
• Milk in the US is fortified with vitamin D, a fat-soluble vitamin that's necessary for bone mineralization as well as a healthy immune system. One eight-ounce cup of skim milk provides 25 percent of your daily vitamin D needs ‑- no small potatoes, considering vitamin D is only present in a few foods: egg yolks, liver and fatty fish such as herring and salmon.
• Milk naturally contains phosphorus, yet another essential mineral for building healthy bones.