Diet Myths Debunked

The No-Dairy Diet

The Myth: Milk is for kids. Lots of adults are allergic to it, anyway.

The Truth: You'll lose a good source of calcium and vitamin D, two nutrients that are a must for strong bones and teeth and for preventing PMS. The latest research also suggests that D protects against cancer, diabetes, gum disease, multiple sclerosis, and arthritis.

The Fix: "There's so much misinformation about dairy," says Suzanne Girard Eberle, RD, author of Endurance Sports Nutrition, who sees lots of cases of self-diagnosed milk allergies and lactose intolerance. Truth is, very few adults are allergic to milk. If you suspect you are, see a board-certified allergist, who may recommend a skin or blood test. If the results are positive, add orange juice and soy milk fortified with calcium and vitamin D to your diet, as well as canned salmon or sardines, to meet your RDA of 1,000 milligrams and 200 international units, respectively. If you're truly lactose intolerant, swap regular milk for lactose-reduced. But don't give up yogurt and cheese -- they contain less lactose and are generally better tolerated, explains Eberle.