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April 2007 - Posts
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If you’re a parent, you know what a chore it can be to get children to eat what’s good for them . . . especially fruits and vegetables. Now it turns out many teenagers are turning up their noses at fruits and veggies, too – at a critical time in their growth.
A study of teens in Minnesota, published in the February, 2007 issue of the American Journal of Preventive Medicine, found that this group of teens had two sharp drops in their fruit and vegetable intake – one in early adolescence in one in late adolescence. The research was led by Nicole I. Larson of the University Of Minnesota School Of Public Health.
A drop in fruits and veggies is bad for any of us, but it’s especially worrisome for teenagers. Adolescents have very high nutrition needs. Plus, eating habits in adolescence can become permanent habits in adulthood.
If you have a teenager in your household, you may need to reiterate what you told him or her at an earlier age: eat your veggies.
Dr. Mike
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We are coming to the end of Kids Nutrition month here on Ignite. Our Blogs this month have focused on giving you tips on incorporating healthier foods into kids’ diets, information on what makes up common kids’ meals, and suggestions for activities to keep your kids happy and healthy. For this “Fun Friday”, we thought we’d offer up activities for you and the kids that are fun, health-related, and help teach your children how to eat healthy.
Teach Your Kids About The Food Groups
In the spring of 2005, the USDA created a new Food Guide Pyramid because they felt the old one wasn’t doing a good job of telling Americans how to be healthy. The new pyramid has the 5 food groups as well as also includes recommendations for serving sizes, oils, fats, sugars and exercise. CLICK HERE to check out the new Food Guide Pyramid. The USDA also created a Food Guide Pyramid for Kids. To teach your children about the basic food groups and to do so in a fun way, you could print out the new Food Guide Pyramid and the colored blank pyramid coloring page. It’s a great opportunity to let your kids be creative and also helps them learn about eating a well-balanced diet. CLICK HERE to view the blank pyramid coloring page.
Hands On Experience
You can take what you and your kids have learned about the different food groups and turn it into a fun outdoor activity. Here’s an idea - go to any garden supply store, buy some seeds and plant your own vegetable garden in your backyard. Teach your kids about different veggies like tomatoes or green beans by growing them yourself. This way, your kids are involved from the start and more likely to eat the veggies helped grow. And most importantly, it’s fun. Many stores even sell kids gardening sets so your kids can be a big help in the planting process. CLICK HERE for information on a kids gardening set.
And if you’re limited on space, many stores sell indoor herb gardens. You can grow Basil, Dill, or Thyme along with many herbs in your own home. You’ll be able to have fun with your kids and also have fresh herbs for cooking. CLICK HERE to view an indoor herb garden.
Tell us what you think of these ideas. Do you have a Fun Friday idea you would like us to share? Reply to this Blog with your ideas about Fun Friday topics.
Justin - A Lumen
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I’m excited to share with you what’s becoming the most popular Sneaky Chef recipe, “Brainy Brownies.” These were featured on Fox & Friends and the Today Show recently, and the response from America has been overwhelmingly positive! It’s hard to believe that brownies can be healthy, but this recipe “takes the cake.” This is a truly fudgy and delicious brownie that offers a solid dose of fiber from the whole wheat flour, wheat germ, and oats; antioxidants from the cocoa powder, chocolate, and blueberries; and even a good measure of iron from the spinach, which absolutely no one would guess was in there. We also managed to cut the fat and sugar to less than half of most brownie recipes without losing flavor.
Sneaky Chef Brainy Brownies:
Makes about 30 kid-sized brownies
6 tablespoons unsalted butter
3/4 cup semisweet chocolate chips
2 large eggs
2 teaspoons pure vanilla extract
1/2 cup sugar
1/2 cup Purple Puree (see Make-Ahead Recipe below)
1/4 cup plus 2 tablespoons Flour Blend (equal parts whole wheat, wheat germ, and white flour)
1/4 cup rolled oats, ground in a food processor
1 tablespoon unsweetened cocoa powder
1/4 teaspoon salt
Butter or non-stick cooking spray
Preheat the oven to 350 degrees.
Butter or spray only the bottom, not the sides, of a 9-inch square baking pan.
Melt the butter and chocolate chips together in a double boiler or metal bowl over simmering water (or in a microwave, checking every 15 seconds). Remove from heat and allow mixture to cool a bit. Meanwhile, in another bowl, stir together the eggs, vanilla, sugar, and Purple Puree. Combine this purple egg mixture with the cooled chocolate mixture.
In a mixing bowl, stir together Flour Blend, cocoa powder, oats, and salt. Add this to the chocolate mixture and blend thoroughly. Mix in the chopped walnuts, if using, then pour the entire mixture into the baking pan.
Bake for 30 to 35 minutes, until a toothpick comes out clean. Allow to cool completely in pan before cutting the brownies and use a plastic or butter knife. Dust with powdered sugar, if desired.
Keeps for a week in the refrigerator, covered tightly.
Sneaky Chef Make-Ahead Recipe: Purple Puree:
3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)
1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)
1/2 teaspoon lemon juice
1/2 tablespoons water
If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.
Fill the bowl of your food processor with the blueberries and cooked spinach, (or collards) along with the lemon juice and 1 tablespoon of water, and puree on high until as smooth as possible.
Stop occasionally to push top contents to bottom. If necessary, use a second tablespoon of water to make a fairly smooth puree.
This amount of spinach and blueberries makes only about 1 cup of puree. Double the recipe if you want to store another cup of the puree. It will store in the refrigerator up to 2 days, or you can freeze 1/4 cup portions in sealed plastic bags or small plastic containers.
The Sneaky Chef
(Missy Chase Lapine)
Missy Chase Lapine is the author of The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals (Running Press, March 2007). She is the former publisher of Eating Well magazine and the founder of a natural baby product line Baby Spa®. Missy is currently on the Culinary Arts faculty of The New School, in New York City, and operates The Sneaky Chef workshops, which is a program of cooking classes and demonstrations that teach families how to eat healthier. She is a contributor to Parenting Magazine, ediets.com, and education.com, and available to individuals, groups and businesses for private cooking instruction, workshops and personal coaching in The Sneaky Chef methods and recipes. Missy lives with her family in Westchester, New York. For more information visit www.TheSneakyChef.com.
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I’m excited to share with you what’s becoming the most popular Sneaky Chef recipe, “Brainy Brownies.” These were featured on Fox & Friends and the Today Show recently, and the response from America has been overwhelmingly positive! It’s hard to believe that brownies can be healthy, but this recipe “takes the cake.” This is a truly fudgy and delicious brownie that offers a solid dose of fiber from the whole wheat flour, wheat germ, and oats; antioxidants from the cocoa powder, chocolate, and blueberries;...
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Can fast food meals for kids be a healthy part of your child’s diet? What options can make it a more nutritious meal that your kids will enjoy? Fast food kids’ meals can be part of a well-balanced diet for kids. In fact, some fast food restaurants offer age-appropriate portion sizes and contain important nutrients that growing kids need, including calcium, iron, vitamin C, protein and other vitamins and minerals.
Fast food kids’ meals also offer a variety of choices to help your child achieve the right balance between the amount of calories consumed and the amount burned off through physical activity. Options include apple slices with low-fat caramel sauce, 1% low-fat white or chocolate milk and an apple juice box.
These places are constantly changing their options to match the popularity of the choices. In July 2005, another fast food restaurant began offering families both white and chocolate milk, as well as mandarin oranges, as kids' meal options. Since that time, milk sales have averaged about 750,000 units per week. This compares to 54,000 weekly units before introducing the popular kids' meal program. This same restaurant also included two new nutritious deli sandwiches (roasted turkey and cheese, and black forest ham and cheese) as well as the low-fat yogurt and granola cup. Parents can substitute the yogurt cup or mandarin oranges for french fries at no additional charge when ordering for their children. They can also substitute 2% reduced fat white milk or 1% low-fat chocolate milk for the soft drink.
The major advantage about offering a kids’ meal is that they offer a smaller portion more appropriate for children than the adult size value meals. The major disadvantage is that kids’ meals from any fast food place lack vegetables – unless you want to count potatoes as the vegetable choice. If children don’t want the healthier selection, they end up getting a large amount of the fat – up to 24 grams per meal. Understand that it still isn't a very 'healthy' meal, if you go with the cheeseburger, medium fries, soda and ice cream that have 1080 calories and 40 grams of fat. For a 7-10 year old, that would be 54% of their daily calorie requirements and 62% of their daily fat requirements, all in one meal.
Lastly, just remember moderation is the key to eating fast food – the higher frequency of fast foods meals will result in less adequate nutrition in the diet. Make eating fast food a special outing not a daily occurrence.
Rebecca
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A big thanks to everyone who participated in last week's live chat where we discussed You: On a Diet. It seems that everyone got something out of the book and enjoyed reading it. This week, we start our next book, The Sneaky Chef- Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals. Hopefully, folks have had time to get their copy and start reading for discussion Tuesday, May 1.
I'm excited to read this book, even though I don't have kids at home. I think any time you can learn to enhance your bag of tricks when it comes to eating healthy, it's a good thing. We are fortunate to have the author, Missy Chase Lapine, participating with the discussion on Ignite, so feel free to ask the expert any questions as we go through the book. Missy has appeard on the Today show, and her book is a New York Times Best Seller. Welcome, Missy !
Since this book is about half recipes, I thought we'd read the first five chapters, then start selecting recipes to try. So, for next week let's read Chapters 1-3 and get started! Happy reading!
Dell- a Lumen
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If you’re thinking of giving up tobacco, you’re not alone. More than two-thirds of smokers want to quit, and more than half have tried. And former smokers who’ve succeeded say they tried an average of five times before succeeding.
Obviously, it’s not easy to quit. But thousands of people have done it, and you can, too. And there’s lots of research available on what works. Here are a few tips:
- “Cold Turkey” vs “slow and steady”. Most successful quitters do it by going “cold turkey” – total cessation. However, fewer cigarettes are better than more so get started. Start cutting back on the number of cigarettes you smoke each day if you can’t quit completely.
- Nicotine Replacement Therapy. If you’re highly addicted to nicotine you may benefit from nicotine replacement therapy. There are simple survey questions which tell you if you could benefit from nicotine gum, patches or other medications. The Flagerstrom Test is one such test you can take to determine the level of nicotine dependency. For more information and useful tips you can also listen to a recording of my DocTalk seminar, ‘Focus On: Alcohol Use and Overuse; Tobacco Avoidance and Cessation’. Just go to http://doctalk.webex.com, click on View All Recorded Events in the upper right corner and select the appropriate topic.
- Motivation. Make a list of reasons you want to quit and review it every day.
- Risk avoidance. Stay away from situations where you tend to smoke, or find other ways to relieve stress when you can’t avoid those situations.
- Exercise. Physical activity reduces stress, anxiety and irritability.
- Watch your diet. It’s true that people tend to gain weight when they quit. Try to drink lots of water and focus on high-fiber, low-cal foods.
- Buddy system. Social support is one of the real keys to success. Have a friend or loved one you can turn to for support and encouragement. Make a commitment to him or her that you’re going to quit.
Want to really increase your chance of success? Try a counseling program, which combines personalized counseling with tools such as nicotine replacement, when appropriate. Success rates for people who join these programs are up to five times as high as for people who try to quit alone.
Dr.Mike
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Kids are the focus for April on Ignite. The Sneaky Chef, our celebrity chef and blogger, has been giving us helpful tips on how to sneak healthy foods into our kids’ diets. Rebecca Mohning, a registered nutritionist, has been showing us what’s in the food we eat in her weekly label series. And for our “Fun Fridays”, we’d like to share our tips and ideas for fun activities to do with your kids.
And this Friday is no exception. Today I thought we could look at fun activities in celebration of Earth Day. As many of you know, this Sunday marks the 37th annual Earth Day holiday, the day to give back to the environment and to work together to protect the planet. And it is also a great opportunity to teach your kids the importance of caring for the environment and reminding them to reduce, reuse and recycle. Start off with small ideas like encouraging your children to shut off the water when brushing their teeth, teaching them what the recycling symbols mean or planting a tree in the backyard. These are all great ways to promote the Earth Day spirit and instill a respect for nature.
But most importantly, remember to have some FUN on this Earth Day. Begin by clicking on the links below. This cool puzzle you can print out and do with your kids and this interactive game you can do online are two great ways to engage your kids and teach them about giving back to the environment.
Sudoku Earth Day Puzzle*
Clean Up Your Earth Interactive Game*
Also, kids and adults can all enjoy and appreciate how beautiful and fragile the earth is through this video. So stay green, have fun, and have a happy Earth Day to all of you.
Earth Day Video*
Justin – A Lumen
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One of the biggest concerns I had when I was writing my new book, The Sneaky Chef, was time. Even the most well-intentioned of us will only keep up a time-consuming regimen for so long before the reality of our everyday lives creep in and we slip back into the convenience of not-so-healthy prepared foods, fast foods, and take out. Time, of course, is every modern woman’s main concern.
Most of my sneaky healthy recipes call for one of my signature “Make-Ahead Purees” of vegetables that get hidden in kids’ favorite meals. and there’s good reason I call them “make-aheads!” All you have to do is frontload your week by devoting less than 30 minutes to preparing a batch of these vegetable purees, and you’re all set to instantly transform ordinary recipes into health food. You can store the purees in the refrigerator for up to 3 days, or in small portions in in the freezer for up to 3 months. For example, steam broccoli until tender, add frozen peas and baby spinach, then puree in a food processor or blender with a few tablespoons of water until it’s a smooth puree. You can then mix this Green Puree into hamburgers or meatloaf (mix with a little ketchup first), meatballs, lasagna (mix with tomato paste), and even burritos! For more recipes, please visit www.TheSneakyChef.com.
Time saving tip: if you don’t have a homemade vegetable or fruit puree on hand to sneak into your kids’ favorite meals, simply use baby food! I have found that Beech-Nut® sweet potatoes, carrots, blueberry/apple, and Country Garden Vegetables work best as the “instant substitute” for The Sneaky Chef’s homemade purees.
Sneaky Staples to stock up on:
Being prepared with the right foods on hand will convert your kitchen into a healthy fast-food diner. With certain sneaky staples, you can whip up a healthy homemade pizza or pasta in less time than it takes to call for delivery.
You’ll see lot of convenient kid-favorite packaged foods on the list that are great for hiding healthy purees inside, and they are convenient time-savers. I don’t expect anyone to cook every meal from scratch!
PRODUCE – EASIEST FOODS TO “HIDE” IN KIDS’ FAVORITE :
Baby spinach, prewashed in bag
Zucchini, fresh
Broccoli, fresh
Sweet potatoes (or yams)
Cauliflower, fresh
CEREALS/FLOUR:
Wheat germ
Rolled oats, old-fashioned, not quick cooking
Cereal, high fiber flakes
Whole wheat flour (or whole grain “pastry flour”)
RICE/BARLEY/PASTA:
Macaroni and cheese, boxed (ideally without artificial colors)
Whole wheat pasta (or whole wheat blends)
BREAD:
Tortillas, whole wheat
Corn tortillas
Bread crumbs, whole wheat
Whole wheat pocketless pita bread
CANNED GOODS:
Garbanzo beans (“chickpeas”)
White beans, (“butter beans,” navy or Cannellini)
Baked beans, vegetarian
Tomatoes, plum, whole
Pasta sauce
Sardines, in water, skinless and boneless
Tuna, in water, (ideally “chunk light”)
Salmon, wild, canned
JARS/BOTTLES:
Baby foods—especially sweet potatoes, carrots, blueberry/apple, and Country Garden vegetables (ideally Beech-Nut® brand).
Pomegranate Juice
Salsa
Ketchup
FROZEN FOODS:
Blueberries, frozen (without added sugar)
Green peas, sweet
Green beans
Corn, yellow, off cob
Edamame (soybeans in shell)
Macaroni and cheese, frozen
NUTS/OILS:
Almonds, slivered
Extra virgin olive oil, cold pressed
Canola oil, cold pressed
DESSERTS (I use these often as sneaky “decoys”)
Chocolate chips, semi-sweet
Sprinkles, multi-colored
Whipped cream, canned
DAIRY/EGGS:
Yogurt, low fat, plain
Cheese, low fat, shredded
Ricotta cheese, low fat
Tofu, firm block
Eggs (with added Omega-3)
OTHER:
Chicken broth, boxed (no msg)
Cinnamon
TOOLS:
-straws
-mini food processor, 3-cup capacity
The Sneaky Chef
(Missy Chase Lapine)
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As children continue to get older they get pickier with their food choices. Their food selection narrows and it gets more and more difficult to get them to try a variety of healthy foods. Some of their food choices are influenced by their peers. Popular food choices for kids tend to be macaroni and cheese, pizza, and chicken nuggets. Schools serve all those options on a regular basis. These food choices may not be the healthiest -- packed with fiber, protein, vitamins, and minerals, but kids prefer these foods if given the choice.
  
How often should these food choices be a part of their meals? Since all of them are processed foods with a substantial amount of sodium and fat they should not be eaten on a frequent basis. The other problem with these choices is that they usually make up the entire meal so lots of vitamins and minerals are missing. There are ways to make the meal more nutritious by adding some vegetables, milk, and/or fruit to the meal. Making your own pizza, chicken nuggets, or macaroni and cheese can save on added fat and sodium. An easy way to make chicken nuggets is take boneless, skinless chicken breasts and moisten them and add shake and bake seasonings, then bake in the oven. The original chicken nuggets have 18 grams of fat and 280 calories per serving and these only have 2.5 grams of fat and 160 calories and less sodium.
What do you do when your child only wants to eat those foods? If you have a picky eater try making sure that he or she isn't eating a big snack after school or filling up on juice, soda, or even milk before dinner. Try and offer smaller portions so that there isn't as much left over on her plate. Don't offer bribes or rewards for eating. Consider not offering her anything else to eat if she misses dinner or just offer a small, healthy snack. Don't let your concerns about her eating become a power struggle. Set a good example by eating a variety of foods. Encourage your child to get involved in planning and preparing meals. Keep offering different foods choices and eventually your child’s taste preference will change. It takes on average thirteen tries to find out you truly don’t like it, so keep trying!
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In the last few chapters of You: On a Diet, the authors discuss the mechanics of their food and exercise plan in detail. They set the stage by talking about "YOU-turns", the idea that when you make mistakes, to recognize them immediately and get right back on the road. Was this concept helpful to you?
The food plan (I wouldn't dare use the word "diet") consists of several small meals a day plus snacks. The recommendation is to eat the same thing, or close to it, for 1-2 meals per day for the first two weeks. This automates your eating and limits your choices while your body adjusts. Then for dinner, they offer several recipes to choose from. Did anyone try to follow the eating plan at all? Did you try any of the recipes?
For the exercise plan they give specific instructions about walking 30 minutes per day, every day, along with a 20-minute strength building routine that can be done 3 times per week. Did anyone try the routine? How did it go for you?
I found the appendices to be very interesting, which talked about medication and surgery options for obesity. Has anyone considered taking medication to help with their appetite? How about gastric bypass or cosmetic surgery ?
Be sure to join us today, Tuesday April 17 at 5pm Eastern for the live chat . See you then !
Dell- a Lumen
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We’re learning to be skeptical about many health claims, especially when it comes to the things we eat and drink. But there are some sure things in health care – and one of them is that you’ve got nothing to lose and everything to gain if you quit smoking. Yet despite the fact that it’s the number one cause of preventable disease and death, more than a fifth of Americans still smoke. And more than 400,000 die of tobacco-related causes each year.
But instead of dwelling on the health risks of smoking, why not think about the health benefits you’ll gain when you quit:
- If you’re under 30 when you quit, your life expectancy will be the same as for someone who never smoked.
- Even if you’re over 30, you’ll reduce your risk of heart disease by half just one year after you smoke.
- Your sense of taste and smell will improve, and you’ll have more energy.
- And don’t forget your loved ones. The people you live with are more likely to suffer from asthma, ear infections, allergies and more.
Plus, think of the money you’ll save:
- You’ll pay less for life insurance, because your life expectancy is lower.
- You’ll save thousands of dollars on cigarettes. Suppose you smoke a pack a day, and pay $3.50 per pack. That’s over $1,200 a year! Think what you could do with that money.
If you’re looking for a sure thing in health, quitting tobacco is it.
Dr. Mike
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Let's face it, we all could use a little help improving our kids’ diets. Too often they get way too many sweets and not enough fruits and veggies. So with this in mind, April is dedicated to Kids Nutrition on Ignite. And as always, Friday is officially Fun Day on Ignite – rounding out the week with stress-free activities for you and the little ones.
To go along with the Kids Nutrition theme, I thought I’d share some great kitchen activities that you and your kids can do that are both fun and health-focused. One simple activity is to let them help you cook. Your kids can wash fruits and vegetables, break or beat the eggs, or even knead dough. And you can also teach them some basic math by letting them measure out the ingredients. Having your kids help out preparing a meal and by making them help clear the table and wash/dry the dishes can also teach them the importance and satisfaction of completing a project.
Another fun kitchen activity to do with your kids is to let them play with their food - literally. Show them how to make people or animals out of different fruits or vegetables. For example, take celery sticks with peanut butter on it and put raisins on it for eyes. Then stick carrot pieces on it for arms or legs. Or another example is to let them make faces on their pancakes with different fruit (i.e. orange peals for ears, strawberry slices for eyes, blueberries for the mouth, etc.). Basically, let them be creative. And you might notice that your kids want to do the activities again.
It might take some creative tricks, but you CAN get your kids to eat healthier. What do you think? Do you have any fun activities to do in the kitchen or some suggestions for blog topics on Ignite? Reply to this blog and share your thoughts with us.
Justin - A Lumen
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As The Sneaky Chef, I seek out the world’s healthiest foods that we want our kids to eat for optimal health, then I find ways to hide it inside the dishes that our kids love and will eat without a fight. Today’s topic is hiding cauliflower and zucchini, two very healthy vegetables that are not only packed with vitamins, minerals and antioxidants, they provide fiber to recipes which helps stabilize blood sugar levels, preventing the sugar “spike and crash” reaction that often occurs when we eat simple carbs. They also add low calorie, no fat volume to dishes, allowing us to have a bit larger portion without overeating.
Cauliflower is one of those foods that gets a really bad rap, perhaps because of its smell when cooked or maybe just bad childhood memories. My husband, Rick, tells me he used to run out of the house when his mother made it, and he still threatens to when I pull it out of the vegetable bin. So I’ve had to find ways to hide this nutrient powerhouse in my family’s favorite meals. Its immune-boosting benefits include vitamin C, folate and fiber.
First, I steam the cauliflower until fork tender and put it to my mini food processor with some chunks of peeled zucchini and a little water. Puree the veggies until smooth. Add a few tablespoons to mashed potatoes, macaroni and cheese, spaghetti sauce, lasagna and even corn bread (it also cuts the need for all the oil).
Want to see it first hand? Check out this video, which walks you through this simple process! Feel free to share the idea with your friends as well—in case they want to sneak even more nutrients into their own meals.
 Format: wmv
Duration: --:--
The Sneaky Chef
(Missy Chase Lapine)
Missy Chase Lapine is the author of The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals (Running Press, March 2007). She is the former publisher of Eating Well magazine and the founder of a natural baby product line Baby Spa®. Missy is currently on the Culinary Arts faculty of The New School, in New York City, and operates The Sneaky Chef workshops, which is a program of cooking classes and demonstrations that teach families how to eat healthier. She is a contributor to Parenting Magazine, ediets.com, and education.com, and available to individuals, groups and businesses for private cooking instruction, workshops and personal coaching in The Sneaky Chef methods and recipes. Missy lives with her family in Westchester, New York. For more information visit www.TheSneakyChef.com.
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Children today are exposed to a variety of beverage choices. Beverage calories can add up and don’t contribute to a sense of fullness like food. Children and teens are the biggest consumers of soft drinks. Soda accounts for more than 27% of American children’s beverage consumption and therefore a good percentage of their daily calories. There are 97 calories in 8 oz of soda and most sodas come in 20 oz bottle offering 250 calories per bottle. Juice drinks are popular as well and have the same amount of calories per ounce as soda!
 
A recommended beverage choice for children and teens is milk. Milk is the most excellent beverage choice for meals or snacks because it helps children meet their requirements for calcium and each cup has 8 grams of protein as well. There are 80 calories in 1 cup of skim milk and 120 calories in 1 cup of low fat milk. Sometimes children are not big fans of milk but will drink low-fat chocolate milk which ends up being 151 calories. You can save calories by buying 1% or skim milk and adding sugar-free chocolate syrup to the milk to flavor it.
Other beverage choices are water or 100% juice. These are also better choices then soda or high sugar juice drinks. Children need plenty of water, especially after any physical activity. Daily water recommendation for children is have half their body weight in water. For example, a child that weighs 65 pounds should have 32.5 ounces of water per day. 100% juices are packed with vitamins but have a significant number of calories so the recommendation for children is limited to just 1 serving (8 oz) per day.
 
What can you do to keep beverage calories to a minimum for you and your family? Buy only 100% juice and low-fat or skim milk for the household. Limit sodas for special occasions only. Dilute juices to increase the volume and not the calories. Encourage children to drink water to quench thirst instead of caloric beverages.
Rebecca Mohning
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