Dear Anne and Lisa,
Summer will be here soon and every summer my kids end up drinking too much soda.  Do you have suggestions for other beverages? 
Thanks!

Dear Soda Concerned Mom,   
Summer is a great time to “Rethink Your Drink”.  A 12-ounce can of soda has 150 calories and 10 teaspoons of sugar in the form of high fructose corn syrup.  If these calories are added to the typical diet without cutting back on something else, one soda a day could lead to a weight gain of 15 pounds in one year. 

Try these tips to help you and your family “Rethink Your Drink”:

• Help children learn to enjoy water as the thirst quencher of choice.

• Make soft drinks a “sometimes” beverage to be enjoyed in moderate amounts.  Remember that soft drinks include fruitades, fruit drinks, lemonade, energy drinks, sweet tea and sports drinks.

• Keep a pitcher of water in the refrigerator for easy access.

• Add lemon, lime or other fruit, or a splash of juice to water.

• Take the Soda Free Summer challenge.  For more information and to signup to take the challenge, go to:  www.sodafreesummer.org   Below is a chart from the Soda Free Summer web page, showing how much sugar is in different beverages.

Thanks for Asking,
Anne & Lisa

Dear Anne and Lisa,
I read about the importance of eating breakfast, but have a hard time getting my kids to eat breakfast before school.  Do you have any suggestions?
Thank you, Breakfast Concerned

Dear Breakfast Concerned,

Many studies have shown that when students eat breakfast they perform better in school.  They have better attendance, better test scores and they feel better.  Here are a few tips to help encourage your child to become a breakfast eater:

1. Keep quick, easy to fix foods available.
   
   
2. Involve your student in shopping for breakfast foods.
   
   
3. Discuss the importance of eating breakfast.  We tell our kids the importance of brushing their teeth and washing their hands.  We need to do the same with breakfast. Let your kids know that eating breakfast is one of the things they do every day to take care of their bodies.
   
   
4. Model being a breakfast eater.  Let your kids see you eating breakfast.  Modeling what we want them to do has a much greater effect than telling them what to do.  (Besides, breakfast is important for adults, too.  Also, research shows that adults who eat breakfast have an easier time maintaining a healthy body weight.)

Here are some quick breakfast ideas:

• Ready-to-eat whole grain cereal topped with fruit and 1% milk
• Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
• A whole-wheat pita stuffed with sliced hard-cooked eggs
• Hot cereal topped with cinnamon
• Peanut butter on a whole-grain bagel or slice of toast with fresh fruit and 1% milk
• Breakfast smoothie (milk or yogurt and fruit, whirled in a blender)   

Another healthy option is to have your student eat breakfast at school.  Thirty-three of the elementary schools and all of the secondary schools serve breakfast every morning. There are hot entrees as well as fresh fruit, yogurt, and cereal offered every day.

Thanks for Asking,
Anne & Lisa

Dear Anne and Lisa,
My high school aged son is becoming interested in weightlifting.  He wants to gain muscle and is interested in using protein shakes and supplements.  Besides being expensive, I am concerned.  I would like to know if they are beneficial or even safe.
Thank you, Protein Concerned

Dear Protein Concerned,
Step into any health-food store and you're likely to see stacks of protein-packed powders and bars, and the message is clear: If you want to build muscle, you can't do it without products like Ultra Body-Building Protein Powder and Protein Bars. After all, it takes protein to build muscles, so mega-doses of protein must result in mega-muscles, right?  Unfortunately, many athletes buy into that premise.  A closer look at the facts will save money and may result in healthier eating.
 
It is true that weightlifters and other high-powered athletes need more protein than the rest of us. But the fact that is often overlooked is that most people consume more protein than they need already.  Most teen athletes get plenty of protein through regular eating.

It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. And taking in too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.  There's no clear-cut line between safe and dangerous amounts, but experts agree on this: Whether you are a weightlifter or not, it's better to get your protein from a balanced diet than from a supplement.  Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Visit www.MyPyramid.gov to learn how many servings of protein-rich foods are recommended for individuals based on gender, age and activity level.

Thanks for Asking,
Anne & Lisa

Hi Anne and Lisa,
How is a serving size determined?  For example, if you look at two boxes of crackers, the calories aren’t the same and the serving is not the same….
Thank you, The Label Reader

Dear Label Reader,
Nutrition Facts label serving sizes are based on the amount of food customarily eaten at one time (called the “reference amount”) as reported from nationwide food consumption surveys.  For crackers, the reference weight is 30 grams.  So for each different type of cracker, the nutrition label information is based on how many crackers it takes to equal 30 grams.  The gram weight listed may not be exactly 30 grams because only the weight of whole crackers is used.  In other words, when comparing two different types of crackers, the number of crackers per serving maybe a little different, but the gram weight of the two portions will be very similar.  For each portion (weighing approximately 30 grams), the calories and other nutrients will vary based on the ingredients in the different types of crackers. 

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package.  Pay attention to the serving size, and especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the case of crackers, one serving may be listed as 6 crackers. If you ate 12 crackers, you would have eaten two servings. That doubles the calories and other nutrient numbers, including the % Daily Values shown at the right side of a Nutrition Facts label.

Thanks for Asking,
Anne & Lisa

Hi Anne and Lisa,
I have 3 kids in the EG school district - 1 in middle school and 2 in elementary schools.  I just want to know is the district or dietitians like you taking active steps to make lunch healthier in schools?  I'm concerned about having too much processed food or trans fat in school lunches. I'm looking at the school menu and it serves food like pizza, chicken nuggets, cheeseburger, lunchables, etc and I know these food items have processed food and trans fat in them.  I understand that it's not possible to completely eliminate processed food and trans fat in the school lunch but I'm just hoping the school district is carefully examining the amount of  processed food and trans fat in the lunch they serve and keep the food more natural/healthy and the processed food and trans fat to a minimum.  Please advise. Thanks.  Anna

Dear Anna,
Thank you for your comments and interest regarding school lunch.  Finding healthy foods that students will eat is a continual challenge and we go to great lengths to offer foods that students will choose while maintaining the nutritional integrity of the meal.  Our lunches are planned to meet 1/3 of the Recommended Dietary Allowances for a given age range, contain no more than 30% of the calories from fat, and are computer analyzed by nutrients.  The analysis is adjusted for secondary student to meet their increased calorie and nutrient needs.  As for trans fats, by law, no food item can contain more than .5 grams of trans fat.  Since we do not fry any foods, our meals are naturally trans fat free.

If you haven’t done so already, we encourage you to visit your students’ school at lunchtime.  Some of the healthy options you will see are a variety of fresh fruit and vegetables every day, milk products that are nonfat and 1% fat, and foods that are baked, not fried (the fryers from years ago have been removed). In addition, many of the foods offered have been specially formulated for school lunch programs.  They are lower in fat, higher in fiber and contain more whole grains than foods purchased in stores or restaurants.  For example, the cheese sauce is not the imitation cheese made from flavored oil, but is actually made from milk.  Many of the pizzas are made with whole grain crust and reduced fat cheese.  Our Fiesta Pizza is made with a whole grain crust and beans.  Even the recipe for our chocolate chip cookies, which are baked from scratch in the district’s bakery, has been modified and applesauce is used to reduce the fat content.

Another thing that we do to encourage students to eat a healthy lunch is provide five different entrée choices daily at the elementary schools and many more choices at the secondary schools. By providing many choices at lunch, we can meet the varied taste preferences of the over 34,000 students that we feed every day.  If a student skips lunch they are robbing their bodies of the energy and nutrients they need to pay attention and do their best in the classroom.  A hungry child cannot learn.

Thanks for Asking,
Anne & Lisa

Dear Anne & Lisa,
I am coaching my 11 year old daughter’s soccer team.  My assistant coach and I were talking about how our soccer girls need to develop good eating habits before practices and games.  Could you provide us a list with healthy snack ideas kids could have before practices and the night before game days.   We want them to have maximum energy on the field since they will have 60 minute games this year and a longer field to play on. Any advice in those two categories would be great.
Thanks, Coach Dad

Dear Coach Dad,                             
All kids need to eat a variety of healthy foods, and athletes are no different. Everybody needs foods that include:

• protein (found in meat, eggs, and dairy foods)
• carbohydrates (fruits, vegetables, and whole grains are the best sources)
• vitamins (as found in fruits and vegetables, for instance) and minerals like calcium (found in dairy products)

Kids need some fat, too, but that's not usually difficult to get. It's found in meats, cheeses, nuts, oils, and butter, just to name a few.

When it's time to practice or play, you'll get energy from the foods you've been eating all week. But it's still a good idea to eat well on that day. If you're going to eat a meal, have it 2 to 4 hours before practice or game time. If you have a full stomach, your body will need to spend energy digesting food, leaving less for you to use in your game or practice. The best pre-game meal includes carbohydrates and protein for energy, but is low in fat and fiber, which can slow digestion.

But you don't want to be hungry either. Bring a snack, especially for long practices, competitions, or all-day events. Half a sandwich, fresh or dried fruit, or a small handful of nuts are all good snacks. Sports bars, or energy bars, are convenient, but they aren't necessary for athletes. You can get the same energy from healthy foods.

Avoid sugary stuff like donuts, sodas or candy bars right before you practice or compete. You might get a little energy boost, but it will fade fast, leaving you feeling drained. But eating and drinking the right stuff will help you play your best. Now, go out there and have a great season.

Thanks for Asking,
Anne & Lisa

Dear Anne & Lisa,
I have a daughter who will be entering 1st grade this year and has a severe peanut allergy. I will pack her lunch most days but need to know what is safe or off limits for her in the cafeteria. I know there is a peanut butter item daily but I believe those come from the central kitchen sealed?  Is it in the future or possible for allergen information to be added to the district website with the menus? We stay away from shared equipment foods. Any info you can provide is greatly appreciated.
Thanks-Tracy D.

Dear Tracy D.,
As you know it takes a group approach to manage a food allergy at school. Parents should make sure that their child’s teacher, the school office, school nurse and the cafeteria lead have all been notified in advance if a child has a severe food allergy.

The peanut products that are offered in the cafeteria daily are the Peanut Butter Sandwich or the Peanut Butter Bar. Both of these are produced and packaged by an outside manufacturer, and are delivered to the individual schools by the case.  This means they are not packaged in the district’s central kitchen. Some schools in the district offer snacks as part of an after-school program. Twice a month these programs have peanut butter cookies on the snack menu and the cookies are produced in the district’s bakery. If you are avoiding shared equipment foods your child should avoid the fresh baked cookies which are on the elementary menu on Fridays and muffins which are on the breakfast menu.  

Currently the nutrient information for all food items served at school are available on the district website under menus. Due to the number of different types of food allergies and the large variety of products offered, it would be difficult to maintain an up to date list of all food allergens in each product. Instead, parents are encouraged to contact Food and Nutrition Services (FNS) to discuss their child’s food allergies. We keep a specification sheet on every food/ingredient and can verify which foods are safe on an individual basis. To contact FNS regarding a food allergy, call 686-7735, ext. 7863.

Thanks for Asking,
Anne & Lisa

Dear Ask Anne,
I have been hearing that more and more kids are getting diabetes.  What can I do to help prevent my child from getting diabetes?

Signed, Diabetes Concerned

Dear Diabetes Concerned,
As a parent, you want to protect your child from everything, which is virtually impossible, of course. But can you prevent your child from getting diabetes?  First, let’s take a look at what diabetes is.  Diabetes is a disease that affects how the body uses glucose, the main type of sugar in the blood. Glucose, which comes from the foods we eat, is the major source of energy needed to fuel the body. To use glucose, the body needs the hormone insulin.  But if someone has diabetes, the body either can't make insulin or the insulin doesn't work in the body like it should.  There are two major types of diabetes:

• In type 1 diabetes, a person's immune system attacks the pancreas and destroys the cells that make insulin.
• In type 2 diabetes, the pancreas can still make insulin, but the body doesn't respond to it properly. In both types of diabetes, glucose can't get into the cells normally, so a person's blood sugar level gets too high. High blood sugar levels can make people sick if they don't receive treatment.

Type 1 diabetes can't be prevented. No one knows for sure what causes type 1 diabetes, and doctors can't even tell who will get it and who won't. 
Unlike type 1 diabetes, type 2 diabetes can sometimes be prevented. Excessive weight gain, obesity, and a sedentary lifestyle are all factors that put a person at risk for type 2 diabetes.
To reduce your child's risk for developing type 2 diabetes, help them maintain a healthy weight by encouraging a healthy diet consisting of low-fat, nutrient-rich foods - like whole-grain cereals and breads, fruits, vegetables, non-fat and low-fat dairy products, and lean proteins- and encouraging daily physical activity.
By the way, diabetes is not caused by eating too much sugar. This myth probably began when people with diabetes were absolutely forbidden from consuming sugar. 

Thanks for Asking,
Anne

Dear Ask Anne,
I have been hearing a lot of advertisements for energy drinks lately and my kids want me to buy them. Are energy drinks good for kids and what is really in them?

Energy Mom

Dear Energy Mom,
Energy drinks are becoming increasingly popular with middle- and high-school students and while some energy drinks are clearly labeled as unsuitable for children, others are specifically marketed to kids as young as 4, promising boosts in energy and nutrition as well as enhanced athletic performance.

Most energy drinks deliver a stiff dose of sugar and caffeine — sometimes as much caffeine as in 1 to 3 cups of coffee. Too much sugar can put your child in the fast lane to the dentist's office and also contribute to weight gain. Excessive caffeine comes with its own set of problems — especially in younger kids.  It can cause anxiety and disrupt sleep.

Until recently, caffeine beverages were mainly consumed by adults, so caffeine’s effects on growing students has not been well studied. At a minimum, we know caffeine is a powerful stimulant. As in adults, too much caffeine can cause: jitteriness and nervousness, upset stomach, headaches, difficulty concentrating, difficulty sleeping, and frequent urination. Because children are smaller than adults and haven't yet developed a tolerance to caffeine, its effects on them may be more pronounced.

Many of these drinks also contain additional ingredients whose safety or effectiveness has never been tested in children — including herbal supplements, guarana (a source of caffeine), and taurine (an amino acid thought to enhance performance).

The bottom line is this: Energy drinks offer no real health or performance benefit for kids. Children who participate in sports should learn that they can improve their game through hard work and practice — values that will serve them well both on and off the field.

Remember that if it sounds too good to be true, it probably is. Be critical when reading labels, and teach your child not to be so quick to believe the hype when it comes to power drinks. For athletes and non-athletes alike, nothing beats a well-balanced diet. Most kids who eat well, stay hydrated, and get enough physical activity and rest will have plenty of energy — naturally.

Thanks for asking,
Anne

This month, in honor of National Nutrition Month, instead of answering a question, I would like to share with you the American Dietetics Association’s top 10 Nutrition Facts. During National Nutrition Month®, the American Dietetic Association urges consumers to look beyond the myths of nutrition and focus on the facts.  Remember, the theme for 2008 is Nutrition:  It’s a Matter of Fact.

THE EXPERTS AT THE AMERICAN DIETETIC ASSOCIATION HAVE IDENTIFIED THE FOLLOWING FACTS:

• Eating right doesn't have to be complicated. Use Mypyramid.gov to develop a personalized plan for lifelong health.
• The best nutrition advice is based on science. Before adopting any changes to your diet, be sure the information is based in scientific fact.
• Get your food and nutrition facts from the expert: a registered dietitian. RDs are uniquely qualified to translate the science of nutrition into reliable advice you can use every day.
• Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.
• Think nutrient-rich rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients — and lower in calories.
• Look at the big picture: No single food or meal makes or breaks a healthful diet. Your total diet is the most important focus for healthful eating.
• Prepare, handle and store food properly to keep you and your family safe from food-borne illness.
• Don’t fall prey to food myths and misinformation that may harm rather than benefit your health.
• Read food labels to get nutrition facts that help you make smart food choices quickly and easily.
• Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fats and cholesterol low.

Calcium needs Daily
Recommended Intake (DRI)

Cups of milk per
day to meet the DRI

Type of milk
recommended

Newborn

About 250 mg

Feed on demand

No cow’s milk until age
1 – breast milk or formula only

1 to 3

500 mg

2

Whole milk until age 2,
2% or 1% until age 5

4 to 8

800 mg

3

2% or 1% until age 5;
non-fat (or skim) from 5 into adulthood

9 to 18

1300 mg

4-5

Non-fat

19-50

1000 mg

3+

Non-fat

51-70

1200 mg

4

Non-fat