A: I commend your concern for your family’s diet. It’s a worthwhile effort and will ensure one less barrier to your kids developing to their full potential.

Some parents might be tempted to cut out snacking of certain foods altogether, but the truth is kids need snacks to meet their energy needs for growth. We need to do more than simply count calories; we need to make each calorie count more. Choosing nutrient rich foods like low-fat and fat-free dairy, whole grains, and fruits and vegetables are the very best way to build a healthful diet.

Snacks are a time to address the vitamins and minerals most kids are missing such as calcium, potassium, magnesium, vitamin E, and fiber.

You can’t go wrong with snacks that contain whole grains, nuts, fruits, vegetables, and low-fat yogurt, milk or cheese. Whole grains, fruits and veggies will help kids get the fiber they are lacking. Nuts are a wonderful source of Vitamin E which studies show improves heart health. And dairy’s unique vitamin and mineral package contains calcium, potassium, and magnesium to help build and protect strong bones to last a lifetime.

Since cheese is one of America’s most beloved foods, second only to chocolate, as a Registered Dietitian and mom, I say keep it in your snack line-up as a nutrient-packed food your kids will enjoy eating. For less than 100 calories per serving, you get an amazing amount of nutrition that actually tastes great!

Portion is key, so consider individually wrapped snack cheeses like mozzarella string cheese, 1 ounce portions of Colby jack, or 4-6 cubes of low-fat Cheddar. To cut cost, it’s easy to cut portions from a block of cheese. Pair your delicious cheese with a juicy fresh fruit or crunchy raw vegetable or whole-grain cracker to create “mini meal”.

For snack time or meal time, keep reaching for nutrient-rich foods first. It’s the best way to ensure healthy diets, healthy kids and healthy families!
Mickela MItchel, MS, RD, LD
(collapse answer)

A: Yes. Key vitamins and minerals found in foods can have a big impact on our moods. You may be surprised to learn that some foods contain powerful compounds that positively affect brain chemistry.

Go “Nutrient-Rich”
First, what you eat has a lot to do with how you feel. Limit energy zapping foods like refined sugar and alcohol and try to eat a wide variety of nutrient-rich foods every four to five hours.

Nutrient-rich foods have very few calories but lots of vitamins and minerals. Foods like, low-fat dairy, fruits, vegetables, lean meats and whole grains. In fact, eating these foods at regular intervals every few hours stabilizes your blood sugar, increases your energy, decreases stress and improves levels of serotonin – a natural chemical in the body that triggers happiness.

Drink Milk for Vitamin D
Research shows that this powerhouse vitamin helps prevent depression. Our bodies make vitamin D when exposed to 10 to 15 minutes of sunshine, but if you can’t get outside, drink a glass of milk. Just three 8-ounce glasses of milk provide 75 percent of the recommended daily dose of vitamin D. Milk also has whey protein, which studies indicate can decrease stress, improve memory and enhance mood – all perfect complements to vitamin D’s benefits.

Boost Your Mood with Omega 3 Fats
The omega 3 fats found in fish are good mood boosters because these fats help keep the brain signals moving smoothly. In Finland where fish is a main staple, people have lower rates of depressions than other countries. The best fish sources of omega 3s are wild salmon, mackerel or trout – all of which are wonderful grilled.

Turn your winter blues around with regular meals that include nutrient-rich milk fortified with vitamin D, fish, lean meats, fruits and vegetables.


Jill Henderson, MS, RD, SNS
(collapse answer)

A: Yes. A power-packed diet might be one of your best defenses against wintertime illness. Many foods are naturally designed to bolster your immune system and help keep you healthy. For the best protection, include these nutrient-rich foods in your diet year round.

Protect with Probiotics: Probiotics, found in yogurt and cultured dairy foods, are filled with “live and active” cultures. These cultures, or good bacteria, line the intestines and defend our body against invading germs. The best picks for probiotic foods include Greek yogurt, Kefir, and yogurts that contain Lactobacillus such as Activia or Dannon.

Fight Back with Nutrient-Rich Foods: A nutrient-rich diet inclusive of fruits, vegetables, low-fat and fat-free dairy foods, whole grains, and lean meats and beans will help keep you healthy year-round. Defend against illness with immune system boosters, including vitamin C-laden strawberries, red pepper and broccoli. Additionally, protein sources such as lean meats, dairy, eggs and legumes supply the amino acids that your body needs to build the components of your immune system.

D-light in Vitamin D: Known as the sunshine vitamin, Vitamin D can be difficult for our bodies to make naturally in the winter months due to lack of sunlight exposure. Consuming at least three daily servings of vitamin D-fortified milk is one of the best ways to protect against illness, providing 75 percent of the recommended daily requirements of this D-lightful vitamin. To boost your intake of vitamin D serve milk with meals, choose vitamin D fortified yogurt and cheese whenever possible and use milk instead of water when making hot chocolate, soups or sauces.

Laura Buxenbaum, MS, RD - North Carolina
(collapse answer)

A: The good news is that holiday indulgence can be overcome with four tips for a healthier you.

1. Enjoy 3: Fat-free and low-fat milk, yogurt and cheese
Dairy foods pack a powerful nutritional punch of nine essential vitamins and minerals. Research shows that enjoying three servings of dairy foods every day supplies the body with five of the nutrients found to be low in American children’s diets and three of the nutrients found to be low in American adult’s diets. Additionally, fat-free and low-fat dairy foods consumed as part of a healthy diet can aide in weight management.


2. Don’t skip meals

• Start your day with breakfast, including whole grain cereal, fresh fruit and low-fat or fat-free milk.


• Choose colorful fresh fruits combined with fat-free yogurt sprinkled with nuts for an afternoon snack.

Try a large salad with fresh or dried fruit topped with shredded Cheddar cheese and fat-free dressing for lunch.

• Eat a well balanced meal for dinner. Include lean meats, fish or poultry; whole grains; brightly colored vegetables and a cold glass of fat-free or low-fat milk.

3. Watch your serving size
As a registered dietitian and a person who is constantly fighting the battle of the bulge, my advice concerning serving size is to keep it small. In other words, stick to standard serving sizes and forget about super sizing. Remember:

• Fat-free or low-fat milk or yogurt = 1 cup (8 ounces)


• Fat-free or low-fat cheese = 1-1/2 ounces (4 stacked dice)


• Cooked vegetable = ½ cup (the size of ½ a baseball)


• Fruit = 1 medium (the size of a baseball)


• Lean meat = 3 ounces (the size of a deck of cards)

4. Don’t forget to exercise
Exercise shouldn’t be boring or require a membership to the gym. Just start walking, dancing or doing a physical activity you like. The point is to be active; get your heart rate up for 30 to 60 minutes a day. You will not only shed those unwanted pounds, but will also feel and look healthier.

Arlene Murrell, MS, RD, LD, CLE - Georgia
(collapse answer)

A: The season of overeating is here! Many people start eating at Thanksgiving and don’t stop until after the Super Bowl playoffs. Over the years, I have come to understand that moderation is the key to holiday feasting. Try these tips to keep focused and eating healthful through New Year’s Eve.

• Whether planning your holiday meals or attending a family event, make room on your plate for nutrient rich foods such as fruits, vegetables, lean meats, low-fat dairy and whole grains. By choosing these foods first, you will be less likely to overindulge on high calorie foods.
• Opt for whole grain breads made with little or no fat such as sandwich breads, pita bread, English muffins, small bagels and bread sticks.
• Shop for veggies that are fresh, frozen or canned in water. If asked to bring a dish to a holiday event, a vegetable tray with a low-fat dip is always a welcome addition.
• Select fruits that are fresh, frozen or canned without added sugar to make your holiday fruit pies.
• Lighten holiday recipes by substituting low fat ingredients. Choose fat-free or low-fat milk, yogurt and cheese instead of full fat options. For example, when making macaroni and cheese, use 2% cheese instead of regular cheddar cheese. If the recipe calls for milk, choose fat- free or 1% milk. No one will be able to taste the difference.
• Remember to stay active during the holiday season. Invite family or friends for a brisk walk around the neighborhood. The Dietary Guidelines for Americans recommends 30 to 60 minutes of exercise everyday, including holidays.
Jana Harland, RD, LD - Alabama
(collapse answer)

A: Yes. This season make entertaining easier with appetizers made from nutrient-rich dairy foods that are both delicious and healthy. A quick-cook appetizer like cheddar fondue made with low-fat or fat-free milk is fancy without the fuss. Research shows that eating more low-fat dairy foods can help reduce your risk for high blood pressure, osteoporosis and certain cancers.

If you’re looking for an even easier appetizer, a cheese board is a perfect alternative to fondue and requires no cooking. Plan to serve three to five different cheeses that vary in taste, texture and appearance, such as Havarti, Gouda and Blue Cheese, and keep in mind that cheese is best served at room temperature, so a cheese board can be prepared well before your guests arrive. Cheese and other dairy foods provide nine essential vitamins and minerals including calcium, potassium and protein, and by adding nutrient-rich pairings like apples, pears, pecans and whole grain bread, you can ensure your guests are eating healthy.
Mary Martin Nordness, MA, RD ,LD, CHES - Alabama
(collapse answer)

A: Our children today are in a calcium crisis. Currently, more than half of children ages 2–8 and three quarters of children ages 9-19 do not get the recommended daily servings of low-fat or fat-free dairy foods (1). Flavored milk delivers the nutrition children need, the same nine essential vitamins and minerals as in plain milk, including calcium, potassium, phosphorous, protein, vitamins A, D and B12, riboflavin and niacin. The American Academy of Pediatrics endorses flavored milk because they recognize the nutritional value of dairy is important to a child’s overall health and growth. In fact, the sugar in a glass of flavored milk is no greater than the sugar found in a glass of juice.

The bottom line is that children need the nine essential vitamins and minerals found in milk. Flavoring milk is a good way to make milk a more appealing and tasty choice for children. So let them drink up!

1.National Dairy Council, unpublished data based on the National Health and Nutrition Survey (NHANES), 1999-2002.
Linda Silverman, MS, RD, LD - Georgia
(collapse answer)

A: Yes. School meals are more nutritious and appealing than ever! The National School Lunch Program has been a part of public schools for more than 60 years and serves over 29 million children each day. Schools must offer five food items from four food components: meat/meat alternative, fruits/vegetables, grains/breads and milk and meet dietary requirements for protein, vitamin A, vitamin C, iron, calcium and calories. Unfortunately, only 2 percent of todays youth eat the recommended number of servings from all of the food groups. When a child chooses a school lunch they are introduced to a wide variety of foods from each food group. In fact, research indicates that children who participate in school lunch eat more fruits and vegetables and drink more milk than those who do not.

If your child wants to bring lunch from home, be sure to encourage them to buy cold milk at school. Children are in a calcium crisis - over half of children ages 2-8 and almost 80% of teens do not meet the recommended Dietary Guidelines for three servings of low-fat or fat-free dairy foods a day. In order to ensure that your child gets three servings of dairy a day, be sure to encourage at least one dairy food per meal. This is easy to do by: purchasing cold milk at school, adding cheese to sandwiches or sending string cheese in their lunches or by offering drinkable yogurts as a beverage choice.
Kristin Brittle, RD - Virginia
(collapse answer)

A: While barbeques and picnics are certainly popular Labor Day fun, they can also be full of high calorie, high fat foods. According to Weight Watchers, the average cookout plate can set you back more than 1500 calories. I have 3 tips that can help you enjoy the party and stay healthy.

Fire up the nutrients. You’ll get more vitamins and minerals and fewer calories when you choose nutrient-rich foods like lean meat and whole grains, low-fat dairy, fruits, and vegetables. Consider choosing ground turkey (breast, no skin) for burgers for less fat and calories but still delicious in taste. For other lean meat sources, choose those with "loin" in the name, such as pork tenderloin or beef tenderloin.

Sneak in Substitutions. Replace high fat, high-calorie menu items for those with more nutrition.
-Use whole grains; sandwich buns, whole wheat pasta or brown rice.
-Grill a variety of veggies such as Portobello mushrooms, zucchini, colorful peppers, sweet potatoes and onions alongside your meat.
-For a light and refreshing dessert, try grilling pineapple and serve with low-fat fruity yogurt.
-Use low-fat cheeses on burgers and in salads.
-Use plain yogurt in place of mayonnaise and boost the flavor with fresh herbs.
-Substitute low-fat milk or fat- free milk in place of whole milk in recipes.

Keep It Safe. Food borne illness is an unwelcomed guest at any party! The US Center for Disease Control estimates that over 70 million people get sick from food borne illnesses each year. Remember for good food safety:
Thaw Safely: Use the refrigerator for slow, safe thawing or thaw sealed packages in cold running water.
Keep Cold Foods Cold and Hot Foods Hot: Keep meat cold in the refrigerator until ready to use. After grilling, keep all meat (140 degrees or warmer) until served.
Cook Thoroughly: To destroy harmful bacteria, cook food to an internal temperature of 160 -165 degrees.


Remember a great cookout doesn’t have to be high fat and high calorie foods. For delicious nutrient rich recipes try our refreshing Caribbean Milk Cooler, mouth-watering Cheese Stuffed Turkey Burgers and fresh Southwestern Taco Dip.
Tracy Noerper, MS, RD- Tennessee
(collapse answer)

A: As a Registered Dietitian and a mom, I understand the challenge of planning nutritious snacks that children will actually eat. Snacks are very important because research shows in between meals eating is the source of nearly 600 calories each day-that’s 25 percent of their daily energy needs. The most recent dietary guidelines for children recommend eating and snacking on more whole grains, vegetables, fruits and low-fat dairy food to help supply the vitamins and minerals that are lacking. Here are three snacking tips to keep children happy, healthy and hunger free this summer.

Freeze it: Fun frozen treats for hot summer days:
• Frozen Fruit Salad- Freeze your child’s favorite fruit such as grapes, pineapple chunks, watermelon, blueberries or banana slices.
• Banana Popsicles- Dip a peeled banana in flavored yogurt and roll it in cereal or granola. Freeze for several hours.
• Popsicles: Freeze squeezable yogurts for a quick and creamy treat.

Pack it: Pack a cooler full of healthy snacks:
• Yogurt in a tube
• Sting cheese
• Fresh fruit
• Single serving bags of nuts
• Low fat flavored milk chugs
• Portable single serve cereal

Sip it: Milk based drinks can provide a great source of calcium, protein and vitamin D:
• Smoothies: Smoothies are a delicious way to get in a serving of dairy and fruit in one drink. Try our Frosty Pine-Orange Yogurt Smoothie, and visit our featured recipe section more refreshing ideas.
• Drinkable yogurts: These grab and go drinks are perfect for travel.
• Low fat flavored milk: Kids love milk when it’s served cold and in fun flavors like chocolate and strawberry. And moms can feel good about flavored milk because it contains the same nutrients as white milk.
Laura Buxenbaum, MS, RD - North Carolina
(collapse answer)

A: I certainly understand your concerns and as as a mother, I am always trying to maximize my shopping dollars as well. We can all benefit from smarter shopping both financially as well as nutritionally.
I have some tips below that I think you'll find useful.
7 Top Supermarket Savings Tips
Save Money without Sacrificing Nutrition
1.)List it: Create your shopping list before you go and shop directly from your list. According to the Food Marketing Institute, you spend $2 for every minute you are in the grocery store. Prior planning and a shopping list can save time and money.
2.)Shop Simply: Fill your cart with nutrient rich foods such as whole grains, fruit, vegetables and low-fat dairy foods. Don’t waste money on items such as chips, candy and sugary beverages that provide little or no nutritional value.
3.)Clip Coupons: Using coupons can save up to 15 percent on your grocery bill according to some studies. However, use coupons only for foods you normally would eat, rather than for “extras.” Additionally, check store circulars for weekly specials.
4.)Rethink your Drink: Instead of buying bottled water, invest in a reusable water bottle and fill it up with tap water. Limit the amount of sodas, sports drinks and sugary juice drinks you purchase. These drinks are low in nutrition, high in calories and expensive. Reach for a nutrient-rich treat like milk, flavored milk or drinkable yogurts. At only 25 cents a glass, milk provides your family with protein, calcium, vitamin D and six other essential nutrients.
5.)Bulk Up: Buying in bulk can save money as long as you are buying items on your list. Cereal, fruit, cheese pasta sauce and coffee are a few foods that can save you money when you purchase them in bulk.
6.)Shop Store Brands: Store brands are comparable in nutrition to name brands and a big cost-cutting option. You can save between 10 and 30 percent by choosing store brands.
7.)Go Green- Save some green by bringing your own reusable shopping bag. Many grocery stores now offer a discount for each bag you bring.
Laura Buxenbaum, MPH, RD - North Carolina
(collapse answer)

A: Probiotic means "for life." The best way to think of them would be as live cultures consumed for a health benefit. Foods like yogurt, milk and cheese with probiotics or active cultures can help boost immunity and aid digestion. Most of the dairy products with the live and active culture label on them, means that they have a certain amount of micro-organisms in the product. Dairy foods with probiotics are excellent sources of calcium and protein that help build strong bones and better bodies.

Foods with probiotics are increasing in popularity. Sales of yogurt and cultured dairy beverage like Kefir skyrocketed to over $10 billion worldwide in 2005. Additionally, products like DanActive and Activia are trademarked probiotics that claim health benefits with routine use. In fact, clinical studies indicate Activia yogurt with Bifidus Regularis naturally regulates the digestive system after two weeks of use.
Tracy Noerper, MS, RD - Tennessee
(collapse answer)

A: No. "Organic" is a term used to describe how food is grown and processed. Studies show consumers purchase organic foods because of perceived benefits to the environment, animal welfare, and their own health; however this may not be the case. The American Dietetic Association cautions consumers there have been no significant studies proving organic foods to be healthier or safer than conventional foods. In fact, a study published in July 2008s Journal of the American Dietetic Association, which examined 334 retail whole milk samples labeled either conventional, organic, rBST-free, concluded that there is no significant difference between the three. Take a glass of milk for example. Nutritionally, there is no difference between organic milk and conventional milk. Every glass of milk, whether it is organic or not, provides a powerful package of nine key vitamins and minerals that help build stronger bones and healthier bodies.

The organic rule became law in October of 2001. Since then all organic growers, manufacturers, and handlers must be certified as organic by a third party to keep their organic status and make claims on labels. You may have noticed the organic seal or seen organic claims on food labels. Here is what each means:

• 100% Organic
  
  
  
  • Must contain 100% organically produced ingredients, not counting added water and salt.
    
  • May use the USDA organic seal.
  
  
• Organic
  
  
  
  • Must contain at least 95% organically produced ingredients, not counting added water and salt.
    
  • May use the USDA organic seal.
    
  
  
• Made with Organic Ingredients
  
  
  
  • Must contain at least 70% organic ingredients, not counting added water and salt.
    
  • Must not bear the USDA organic seal.
    
  
  

All packages, whether 100% Organic, Organic, or Made with Organic Ingredients, must say "Certified Organic by" and state certifying agency with their address; and the package must list ingredients.

The biggest difference between organic and conventional meat and dairy foods is that the certified organic animals are fed organic feed. Currently, there are no organic rules governing seafood.

What is important to remember is all food is safe and nutritious whether you are choosing conventional or organic.
Betsy Dietsch, RD, LD - Georgia
(collapse answer)

A: You are not alone. It has been estimated that approximately 25% of American adults have a limited ability to digest lactose, a carbohydrate found in milk and dairy foods. As a registered dietitian and a parent, I understand your concern that your son may be missing out on a major source of calcium. Dairy foods are unique packages of calcium and eight other essential vitamins and minerals necessary for building strong bones and teeth. Dairy foods are also strongly recommended by doctors and dietitians. Avoiding dairy foods may have serious health consequences especially for many minority groups including; African Americans, Hispanics, Asians, and Native Americans. Many minorities are at higher risk for hypertension, stroke, osteoporosis, obesity, diabetes, and colon cancer, all of which have a reduced risk of occurrence when the diet includes adequate amounts of calcium, vitamin D, and potassium, all found in milk and dairy foods.

The good news is that lactose intolerance does not mean dairy intolerance. Many people who have experienced symptoms of lactose intolerance are learning new strategies to enjoy the health benefits of dairy by eating yogurt and cheeses which are lower in lactose. If you think your son is lactose intolerant, discuss it with your doctor. Also try these suggestions to keep dairy as a part of a healthy diet for your entire family:

1. Drink small amounts of milk with food.
   
2. Enjoy hard, aged cheeses like Cheddar and Swiss.
   
3. To build your tolerance, introduce dairy slowly. Gradually increase the amount.
   
4. Try lactose-free milk and other lactose free dairy foods.
   
5. Enjoy yogurt with active cultures; it helps to digest lactose.
   

Arlene Murrell, MS, RD, LD, CLE - Georgia
(collapse answer)

A: Yes. A study published in the Journal of the American Dietetic Association found that people who eat breakfast regularly weigh less, exercise more and take in fewer calories during the day than breakfast skippers. Breakfast kick starts your day with the nutrition it craves. Experts agree the best way to get the vitamins and mineral your body needs is through eating natural foods rich in nutrients, such as dairy foods, 100% whole grains and fresh fruit. Aim to include two of the major food groups and wake up to one of these breakfast ideas:

• Bowl of whole grain cereal topped with fresh berries served with ice cold fat- free milk
  
• Multi-grain mini bagel or whole wheat tortilla topped with melted low-fat cheese
  
• Ultimate smoothie made with fresh fruit and low-fat yogurt. This grab-and-go breakfast is perfect if you're in a hurry. Keep frozen blueberries, strawberries and peaches on hand to make flavorful smoothies possible any day, any season.
  
• Breakfast trail mix made with a variety of whole grain cereals, pretzels, dried fruit and cubed low-fat cheese
  
• Yogurt parfait layered with low fat or homemade granola and fresh fruit and creamy low-fat yogurt.
  

Linda Greco, LDN, RD - Louisiana
(collapse answer)

A: Your concern is certainly a valid one. Women ages 19 to 50 need at least 1000 milligrams of calcium everyday. The most recent dietary guidelines for adults recommend 3 daily servings of low fat or fat free dairy to help reduce the risk of osteoporosis. Each serving of dairy-8 ounces or one cup of milk, 1.5 ounces of cheese, or 8 ounces of yogurt - provides 300 milligrams of calcium. Unfortunately, research shows that most of us are only eating half of this recommended amount.

Health professionals advise whenever possible to get nutrients from food first. Dairy foods contain several essential vitamins and minerals such as potassium, vitamin D, protein, phosphorus and riboflavin in addition to calcium that cannot be found in a synthetic supplement. Calcium supplements should be regarded as a supplement to, not a substitute for, a nutritionally adequate diet rich in dairy foods.

Milk with cereal is an excellent way to get one of your 3 a day of dairy, but it is not enough to fuel your body with the calcium it needs. Here are a few simple tips to help you bone up on calcium.

• Try adding milk in place of water to canned soups, hot chocolate or instant oatmeal.
  
• Rev up snack time with string cheese and fresh fruit or a make a quick refreshing smoothie with frozen fruit, yogurt and milk.
  
• For dessert - make a creamy yogurt parfait by layering yogurt with sliced strawberries and whole grain cereal.
  

Laura Buxenbaum, MPH, RD - North Carolina
(collapse answer)