By Hollie W. Best
The (Monroe, La.) News-Star

The American Dietetic Association says achieving a healthy weight is about three things: limiting the amount of calories in your diet, getting enough exercise, and making smart food choices.

A growing body of research suggests that milk, cheese, and yogurt might play a role in weight management efforts when coupled with a balanced reduced-calorie diet. Current data indicates that calcium can play a role in the body's natural system for burning fat.

This research review concluded that dietary calcium may plan an important role in the regulation of energy metabolism and may result in a reduction of body fat and an acceleration of weight and fat loss during calorie restriction.

How much calcium do you need?

A calcium-rich eating plan, especially one that includes at least three servings of low-fat milk a day, seems to provide the nutritional support you need for healthy effective weight loss. To lose weight and body fat, experts suggest trimming about 500 calories per day, limiting fat to about 30 percent of total calories, and boosting calcium to at least 1,000 milligrams per day.

The report, titled "Healthy Weight with Milk," says any type of milk is an easy and natural way to get calcium. Each eight-ounce serving provides 300 milligrams.

To help trim calories and fat, it is suggested that one choose fat free or low-fat milk more often than whole milk - all contain calcium, protein, and other nutrients.

See how various versions of milk stack up:

• One cup fat-free milk: 300 milligrams calcium, 80 calories, and 0 grams of fat.

• One cup of 1 percent low-fat fat milk: 300 milligrams calcium, 100 calories, and 2.5 grams of fat.

• One cup of reduced fat (2 percent) milk: 300 milligrams calcium, 120 calories, and 5 grams of fat.

• One cup of whole milk: 300 milligrams calcium, 150 calories, and 8 grams of fat

• One cup of 1 percent low-fat chocolate milk: 290 milligrams calcium, 160 calories, and 2.5 grams of fat.

The American Dietetic Association has teamed up with America's milk processors to create a plan to help people lose weight.

For information, contact the American Dietetic Association (www.eatright.org) or the Milk Processor Education Program (www.healthyweightwithmilk.com) .