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Living Well : Nutrition

All About Milk, Yogurt, and Cheese

Dairy products are your body's best source of calcium. They're also good sources of protein and carbohydrates

WHY WE NEED DAIRY

Foods from the milk group are good sources of vitamins A and D, both important for your skin, bones, and teeth. Unfortunately, most Americans do not drink enough milk and eat milk products every day.

Milk and milk products are the best sources of calcium, which is necessary to build strong bones. If your body does not have enough calcium, your bones can get weaker. Calcium is also important to make blood, nerves, and muscles work properly. Postmenopausal women are at special risk for not having enough calcium.

Milk, yogurt, and cheese are also good sources of protein and carbohydrates. Cheese has a lot of protein. Milk and yogurt provide more carbohydrates than protein per serving.

Milk and milk products can help you lose weight. People who eat a low-calorie diet with more milk products were shown to lose more weight than people who do not.

HOW MUCH MILK DO I NEED?

Adults are recommended to have 3 cups a day of milk or milk products. One cup of milk is equal to:

  • 8 oz of yogurt
  • 1½ oz of cheese like cheddar or mozzarella
  • 2 oz of processed cheese (about 3 slices)

Milk-based desserts, like ice cream and puddings, also count towards the milk group. For example, 1½ cups of ice cream (about 3 scoops) count as one cup of milk.

Servings of milk are not the same as the serving sizes listed in the Nutrition Facts: 8 oz of yogurt is one serving of milk; but most single-serving yogurts are only 6 oz (3/4 cup)

WHAT CAN I DO IF I CAN'T DRINK MILK?

It’s important to get enough calcium in your diet. If you are lactose intolerant, you can try lactose-free alternatives or take lactase enzyme products.

If you are a vegan or do not eat or drink milk products for other reasons, soy products can be a good source of calcium. Juices, cereals, and rice or almond drinks with added calcium can also be helpful.

WATCH OUT FOR FAT AND CALORIES IN THE MILK GROUP

Most products from the milk group come from animal sources. Because of this, milk and milk products can have a lot of fat, cholesterol, and calories.

The fat content and calories in each serving of dairy can vary greatly. Let’s look at 3 foods that offer one serving of dairy:

  • One cup of skim milk (8 fluid ounces) has 86 total calories and less than one gram of fat
  • One cup of whole milk has 150 calories and 8 grams of fat
  • 1½ cups of ice cream has at least 400 to 600 calories. Half of these calories may be from fat. Plus, ice cream has a lot of added sugar

Skim milk can get you the same nutrients with way fewer calories and fat than whole milk. And it’s probably a far better choice than ice cream to get your calcium!

As you see here, you can have all of the benefits of the milk group with less fat. The recommended way to get your servings of dairy is with fat-free or low-fat milk, cheeses, and yogurt. A small amount of ice cream can be a reasonable dessert, but it’s probably not a good way to meet your dairy needs!

WHAT ARE PROBIOTICS IN DAIRY?

Probiotics are "good" bacteria. They are sometimes added to yogurts and other dairy products. Probiotics can help regulate the bowels.

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INDICATION

Qsymia® should be used together with a reduced-calorie diet and increased physical activity for chronic weight management in adults with an initial body mass index (BMI) of:

  • 30 kg/m2 or greater (obese) or
  • 27 kg/m2 or greater (overweight) in the presence of at least one weight-related medical condition such as high blood pressure, type 2 diabetes, or high cholesterol

Limitations of Use:

  • It is not known if Qsymia changes your risk of heart problems or stroke or of death due to heart problems or stroke
  • It is not known if Qsymia is safe and effective when taken with other prescription, over-the-counter, or herbal weight loss products

It is not known if Qsymia is safe and effective in children under 18 years old

IMPORTANT SAFETY INFORMATION

Do not take Qsymia if you are pregnant, planning to become pregnant, or become pregnant during Qsymia treatment; have glaucoma; have thyroid problems (hyperthyroidism); are taking certain medicines called monoamine oxidase inhibitors (MAOIs) or have taken MAOIs in the past 14 days; are allergic to topiramate, sympathomimetic amines such as phentermine, or any of the ingredients in Qsymia. See the end of the Medication Guide for a complete list of ingredients in Qsymia.

Qsymia can cause serious side effects, including:

Birth defects (cleft lip/cleft palate). If you take Qsymia during pregnancy, your baby has a higher risk for birth defects called cleft lip and cleft palate. These defects can begin early in pregnancy, even before you know you are pregnant. Women who are pregnant must not take Qsymia. Women who can become pregnant should have a negative pregnancy test before taking Qsymia and every month while taking Qsymia and use effective birth control (contraception) consistently while taking Qsymia. Talk to your healthcare provider about how to prevent pregnancy. If you become pregnant while taking Qsymia, stop taking Qsymia immediately, and tell your healthcare provider right away. Healthcare providers and patients should report all cases of pregnancy to FDA MedWatch at 1-800-FDA-1088, and the Qsymia Pregnancy Surveillance Program at 1-888-998-4887.

Increases in heart rate. Qsymia can increase your heart rate at rest. Your healthcare provider should check your heart rate while you take Qsymia. Tell your healthcare provider if you experience, while at rest, a racing or pounding feeling in your chest lasting several minutes when taking Qsymia.

Suicidal thoughts or actions. Topiramate, an ingredient in Qsymia, may cause you to have suicidal thoughts or actions. Call your healthcare provider right away if you have any of these symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; new or worse depression; new or worse anxiety; feeling agitated or restless; panic attacks; trouble sleeping (insomnia); new or worse irritability; acting aggressive, being angry, or violent; acting on dangerous impulses; an extreme increase in activity or talking (mania); other unusual changes in behavior or mood.

Serious eye problems, which include any sudden decrease in vision, with or without eye pain and redness or a blockage of fluid in the eye causing increased pressure in the eye (secondary angle closure glaucoma). These problems can lead to permanent vision loss if not treated. Tell your healthcare provider right away if you have any new eye symptoms.

Possible side effects of Qsymia include:

Mood changes and trouble sleeping. Qsymia may cause depression or mood problems, and trouble sleeping. Tell your healthcare provider if symptoms occur.

Concentration, memory, and speech difficulties. Qsymia may affect how you think and cause confusion, problems with concentration, attention, memory or speech. Tell your healthcare provider if symptoms occur.

Increases of acid in bloodstream (metabolic acidosis). If left untreated, metabolic acidosis can cause brittle or soft bones (osteoporosis, osteomalacia, osteopenia), kidney stones, can slow the rate of growth in children, and may possibly harm your baby if you are pregnant. Metabolic acidosis can happen with or without symptoms. Sometimes people with metabolic acidosis will: feel tired, not feel hungry (loss of appetite), feel changes in heartbeat, or have trouble thinking clearly. Your healthcare provider should do a blood test to measure the level of acid in your blood before and during your treatment with Qsymia.

Low blood sugar (hypoglycemia) in people with type 2 diabetes mellitus who also take medicines used to treat type 2 diabetes mellitus. Weight loss can cause low blood sugar in people with type 2 diabetes mellitus who also take medicines used to treat type 2 diabetes mellitus (such as insulin or sulfonylureas). You should check your blood sugar before you start taking Qsymia and while you take Qsymia.

High blood pressure medicines. If you are taking medicines for your blood pressure, your doctor may need to adjust these medicines while taking Qsymia.

Central Nervous System (CNS) side effects. The use of prescription sleep aids, anxiety medicines, or drinking alcohol with Qsymia may cause an increase in CNS symptoms such as dizziness and light-headedness. Do not drink alcohol with Qsymia.

Possible seizures if you stop taking Qsymia too fast. Seizures may happen in people who may or may not have had seizures in the past if you stop Qsymia too fast. Your healthcare provider will tell you how to stop taking Qsymia slowly.

Kidney stones. Drink plenty of fluids when taking Qsymia to help decrease your chances of getting kidney stones. If you get severe side or back pain, and/or blood in your urine, call your healthcare provider.

Decreased sweating and increased body temperature (fever). People should be watched for signs of decreased sweating and fever, especially in hot temperatures. Some people may need to be hospitalized for this condition.

Common side effects of Qsymia include:

Numbness or tingling in the hands, arms, feet, or face (paraesthesia); dizziness; changes in the way foods taste or loss of taste (dysgeusia); trouble sleeping (insomnia); constipation; and dry mouth.

Tell your healthcare provider if you have any side effect that bothers you or does not go away. These are not all of the possible side effects of Qsymia. For more information, ask your healthcare provider or pharmacist.

Call your doctor for medical advice about side effects. You may report side effects to VIVUS, Inc. at 1-888-998-4887 or FDA at 1-800-FDA-1088 or www.fda.gov/medwatch.

Please read the Qsymia Medication Guide and Full Prescribing Information.

The Q and Me Patient Resources and Education site is based on the LEARN® Program provided under copyright license (September 15, 2010). All rights reserved.

IMPORTANT SAFETY INFORMATION

Do not take Qsymia if you are pregnant, planning to become pregnant, or become pregnant during Qsymia treatment; have glaucoma; have thyroid problems (hyperthyroidism); are taking certain medicines called monoamine oxidase inhibitors (MAOIs) or have taken MAOIs in the past 14 days; are allergic to topiramate, sympathomimetic amines such as phentermine, or any of the ingredients in Qsymia. See the end of the Medication Guide for a complete list of ingredients in Qsymia.

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