MILK~

Claim: ''Milk is an essential part of a healthy diet''
Evidence: Australia's National Health and Medical Research Council says milk is one of the most complete foods. As well as calcium, it contains carbohydrate, protein, phosphorus, potassium, riboflavin, vitamins A and B12, magnesium and zinc. The further good news: milk delivers these nutrients in an absorbable and relatively low-calorie form.

Research shows that drinking milk may lower the risk of high blood pressure and colon cancer. Three serves of milk in a diet low in fat and salt but high in fruit and vegetables can also reduce risk factors for coronary heart disease, such as elevated cholesterol.

Calcium from dairy, as opposed to calcium supplied from a supplement or fortified food, has a much greater effect on weight- and body fat-loss.

Dairy foods are low GI (glycemic index) and there's good evidence cheese can help protect teeth against decay.

Still, you can get too much of a good thing. Milk is designed to sustain and grow young mammals; some of the nutrients that are essential for infants, such as saturated fat, are not so important to adults.