A: Losing weight after the holidays is the number one New Year's resolution for many Americans. A big mistake people tend to make is not making realistic weight loss goals or creating a plan to reach those goals. My recommendation is to first write down your goals and make them simple and obtainable. A good weight loss plan is one that includes setting SMART goals. SMART stands for specific, measurable, attainable, realistic and time sensitive.

1. Be specific –
   
   • Write exactly how much weight you want to lose each week and exactly how you plan to reach that goal. Hint: Dieting is not the answer but a healthy eating plan that includes a nutrient-rich breakfast, lunch and dinner with two small nutritious snacks in between and appropriate portion control are key to a healthy weight loss plan.


2. Your goal must be measurable –
   
   • Write down how you plan to measure your progress. Some people weigh themselves every day; other measure inches lost. I suggest weighing yourself once or twice a week on the same days and times.


3. Your goal should be attainable –
   
   • Small steps lead to BIG success. Instead of setting a goal to lose weight each day, set your goal by the week.


4. Your goal should be realistic –
   
   • It is not realistic or healthy to set a goal to lose more than 2 to 3 pounds per week. For most of us, weight gain was a slow, steady process and it should be a slow, steady process to take it off.


5. Set your goal to be time sensitive -
   
   • Many of us want to lose weight by summer or by some designated date. However, we should be more focused on reaching a healthy weight in a realistic amount of time. For instance, a 2.5 pound weight loss per week with 20 pounds to loss, will take 8 weeks to reach goal.

Remember sensible weight loss and maintenance requires healthy eating. This year make a resolution to consume nutrient-rich foods such as whole grains, lean meats, fish and poultry, fresh fruits and vegetables and low-fat and fat- free dairy foods this year. Good luck!

Arlene Murrell, MS, RD, LD, CLE
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A: Whether it's the Friday morning after Thanksgiving, or the Monday after a weekend of culinary favorites, many of us have said-Ugh! I blew it! Now what? Before you resort to a lifetime of elastic, use these simple steps to undo the caloric damage.

Eat Small Eat Often
Even though you may go to bed feeling like a stuffed turkey, never skip breakfast! Start your day with a nutrient-rich breakfast. Try a yogurt parfait with homemade low fat granola, protein packed yogurt and fresh fruit. But don't stop there; eat a light snack, a well-balanced lunch, an afternoon snack followed by a nutrient-rich dinner. Irregular eating patterns and skipped meals equal trouble.

Beat the Bloat
Holiday recipes call for added sugar and salt leaving you feeling bloated and discouraged. It is not uncommon to gain 1 to 3 pounds from fluid after a salty meal. Good news! This can be reversed with adequate fluids and time. Try natural diuretics such as lemons, lettuce, tomatoes and cucumbers.

After a diet blunder - rethink your drink. Sugar sweetened beverages add countless empty calories. Consume plenty of water and 3 servings of low-fat or fat-free milk for eight essential vitamins and minerals plus protein to curb hunger.

Go Long, Go Slow
After a calorie busting day get up and get moving! With all the potatoes and stuffing your muscles are full with ready to burn fuel. Use holiday vacation time as an invitation to hit the pavement for an hour or more daily. Go slow and keep moving for as long as you're able. The longer you go the more calories you burn. Rather go shopping?

• Park at the farthest corner away.


• Walk up and down escalators or just take the stairs.


• Wear a pedometer and try and score 10,000 steps or more.

Rebecca Turner, MS, RD, LD - Mississippi
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A: As a mom of two small children, it does seem that from mid-October throughout the holiday season candy and sweets routinely stream into our home. Saying “no” to all the candy can be challenging at times. A few treats are okay, but over indulging is not good because of extra calories and fat. Here are some of my tips for making Halloween healthier this year:

*Re-think the Treats: offer non-candy items for the Halloween treat bags. Local craft or party stores have fun and inexpensive items like glow bracelets, plastic fangs, eyeball rings, zany glasses, stickers, pencils and silly string that children get just as excited about as candy.

*Party On: suggest healthy snack options for school or class parties. If your child’s school does not have a healthy snack policy ask the teacher for a non-food party with perhaps pumpkin decorating instead.

*Make a Date: choose a date to discard candy so it doesn’t linger in the home until the New Year. Ask your children to pick out their favorite treats then discard the rest. I’ve heard some people recommend donating extra candy to neighbors or homeless shelters. Use your own sensibilities here – not everyone needs extra candy.

*Nutrient Rich: If you do decide to hand out food treats opt for healthier choices such as dried fruits, shelf-stable milk boxes (flavored varieties are fine too), low sugar cereal bars, low-fat popcorn, small packets of trail mix, low sugar hot chocolate mixes, or sugar-free gum. String cheese is a fine choice too if it will be eaten shortly.

Lastly, before your children go out trick-or-treating, to a pumpkin patch or attend a fall festival, be sure to send them out having eaten a healthy meal (aka a happy full tummy.) They’ll be less likely to eat too much candy if they’ve eaten a meal full of healthy foods.

Enjoy the fall and the fun activities that come along with it. Best wishes for a healthy and happy Halloween.

Tracy Noerper, MS, RD - Tennessee
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A: Yes. For serious athletes like you, post-workout recovery is just as important as pre-exercise preparation. After a run, the muscles must rehydrate and repair to reduce the impact of damage caused by training or competing. The schedule and timing of your food intake is as important as what you eat to make the most of recovery. Remembering the three distinct stages of recovery will help you refuel and rebound.

Stage 1: 30 minutes post exercise
This is considered the most important phase because the muscles are weak and ready to receive, store and replace nutrients. Aim to rehydrate and replace with carbohydrates for energy and protein for muscle repair. Low fat chocolate milk has many of the nutrients most commercial recovery drinks have to add in the lab – including high-quality protein and key electrolytes like calcium, potassium, sodium and magnesium.

Stage 2: Exercise Duration
Recovery continues past the initial 30 minutes. Athletes should focus on recovery for as long as the duration of exercise. As the body starts to cool down and returns to a more normal heart rate, the feeling of hunger will occur. The first solid meal after intense exercise should include nutrient rich foods. Snacks should also be high in vitamins, minerals and protein.

Post workout snack ideas:

• Chocolate milk


• Tuna on whole wheat


• Banana and peanut butter


• Turkey and cheese with apple slices and pretzels

Stage 3: Time until the next training sessionTo the rest of the world, this is an ordinary day, but to an endurance athlete, this is their extended recovery period. Many athletes fall short with their daily diet plan. Endurance athletes should appreciate the importance of a balanced eating plan with 3 daily servings of dairy and know that active recovery truly never ends.

Rebecca Turner, MS, RD, LD - Mississippi
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A: With Greek yogurt's popularity skyrocketing lately, I can understand the need for information concerning the difference between the two. It is important to remember that Greek and regular yogurt are nutritional superstars. Both provide bone building calcium, heart healthy potassium, appetite suppressing protein and live and active cultures that aid in digestion. The difference between the two is how they are made, which creates some taste, texture and nutritional differences. While traditional and Greek yogurts start out the same – by fermenting milk with live bacteria cultures – Greek yogurt is strained so that the liquid whey is removed. When the whey is gone, the Greek yogurt takes on a thicker, denser texture. Here are some other nutritional differences:

• Protein – Greek yogurt is a good choice for those struggling to get adequate protein in their diet. Six ounces provides approximately 15 grams of protein, compared to the 5-7 grams found in six ounces of regular yogurt.


• Calcium – Although Greek yogurt in higher in protein, regular yogurt has three times the calcium. Both are still considered good sources of calcium, but women who don't get enough calcium from other foods may want to stick to regular yogurt for its bone-building benefits.


• Calories - Plain, nonfat versions of Greek and regular yogurt have a similar calorie composition per serving. I recommend adding your own toppings such as fresh fruit, honey and/or low-fat granola. Or try this delicious parfait.

Yogurt, whether regular or Greek, plays an important part in a healthy diet and is an excellent way to meet the 2010 Dietary Guidelines recommendation of three servings of dairy every day. The decision on which one to eat comes down to personal taste preference and dietary needs.

Laura Buxenbaum, MS, RD - North Carolina
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A: Michelle Obama and Secretary of Agriculture, Tom Vilsack revealed the new MyPlate icon at a press conference on June 2, 2011. Like the Food Guide Pyramid, MyPlate is based on the most recent Dietary Guidelines for Americans. The new MyPlate icon is part of a healthy eating initiative that will convey seven key messages from the 2010 Dietary Guidelines for Americans:

• Enjoy food, but eat less


• Avoid oversized portions


• Make half your plate fruits and vegetables


• Drink water instead of sugary drinks


• Switch to fat-free or low-fat (1%) milk


• Reduce sodium in foods


• Make at least half your grains whole grains

The main difference is the shape. MyPlate focuses directly on the food groups to include in a healthy meal, and ultimately diet. It is a round plate divided into slightly unequal quadrants. The smaller triangles indicate people should eat less (portion size and total servings) from the fruit and protein groups. There is a circle at the top right-hand side of the plate for dairy. This is a reminder to include either a glass of milk or a cup of yogurt with meals. The circle overlaps the plate a little, indicating dairy can be incorporated on the plate as well. When you make milk your mealtime beverage, you are ensuring that your family is consuming three of the four “nutrients of concern” (calcium, vitamin D, potassium) outlined in the dietary guidelines.

Unlike My Pyramid, which provided a lot of detailed information, MyPlate serves as a reminder for healthy eating. It is not intended to provide specific messages. In fact, there are no pictures of foods on the plate at all – just the names of the food groups. The intent of the new symbol is to grab people’s attention with something that is familiar. As Michelle Obama said at the press conference, “What could be simpler than a plate?”

To learn how to construct the healthiest version of “MyPlate”, visit ChooseMyPlate.gov.

Betsy Dietsch, RD, LD - Georgia
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A: "Nutrient-dense” is another way of saying “nutrient -rich.” Think of nutrient-dense foods as foods that provide the most vitamins and minerals per calorie. According to the new Dietary Guidelines for Americans, “a healthy eating pattern focuses on nutrient-dense foods, such as vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, lean meats and poultry, seafood, eggs, beans and peas, and nuts and seeds that are prepared without added solid fats, sugars, starches and sodium.”

The guidelines also note that some foods and beverages that contain small amounts of added sugars and fats improve diet quality and the acceptance of some nutrient-dense foods. One example is fat-free chocolate milk. As a nutrient-dense beverage, fat-free chocolate milk offers the same nine essential vitamins and minerals critical for good health as white milk while adding only 12 grams of sugar on average.

According to the Dietary Guidelines, adults and children both are lacking three of the nine essential vitamins and minerals that are provided by milk (vitamin D, calcium and potassium). Calcium and vitamin D build healthy, strong bones and help to prevent osteoporosis later in life. Potassium helps to maintain a healthy heart and blood pressure. Also, fat-free chocolate milk is a great source of protein, which helps repair muscle after strenuous physical activity.

Nutrient-rich chocolate milk is a favorite among children and young adults and is good tasting and good for you. Consuming foods and beverages that are nutrient-dense allows your children to build a healthy diet and achieve better health. For additional information visit these important websites: www.nutrientrichfoods.org; www.health.gov/DietaryGuidelines; www.southeastdairy.org/flavoredmilk.
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A: All milk intended for direct consumption should be pasteurized – it’s a matter of food safety. Pasteurization is a simple, effective method to kill harmful pathogens without affecting the taste or nutritional value of milk. Since its introduction over a century ago, pasteurization has been recognized around the world as an essential tool for protecting public health.

During pasteurization, the temperature of milk is raised to at least 161 degrees Fahrenheit for more than 15 seconds, and then rapidly cooled. In addition to helping extend milk’s shelf-life, many harmful bacteria are destroyed, including Salmonella, Campylobacter and Listeria. Because of pasteurization, less than 1.5 percent of annual foodborne illness outbreaks in the United States involve dairy foods.

In public health, the most vulnerable populations are the very old and the very young. In a 2006 statement, “The American Academy of Pediatrics (AAP) strongly endorses the use of pasteurized milk and recommends that parents and public health officials be fully informed of the important risks associated with consumption of unpasteurized milk.” Dr. Michelle Fiscus, a Tennessee pediatrician agrees and states, “There are well-documented risks associated with consumption of non-pasteurized milk and that far out-weighs any theoretical nutritional differences.”

Bottom line, choose pasteurized milk for a safe, nutritious and wholesome product that the whole family can enjoy.

Tracy Noerper, MS, RD - Tennessee
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A: Yes. How you fuel your body during your training time will play an integral role in your performance on race day and recovery. First and foremost, you want to be sure that you are consuming enough calories to support intense exercise. To calculate your daily calorie needs as well as the amount of servings from each of the nutrient rich food groups, visit www.mypyramid.gov. Then follow these tips for performance eating.

• Before Hitting the Pavement: The goals of your pre-exercise meal are to prevent hunger and low blood sugar, provide energy for muscles and include adequate fluid to maintain hydration. Enjoy a carbohydrate-rich snack with a little protein within an hour before starting a training run. Some of my favorite pre-exercise snacks include a banana with a piece of string cheese, whole-grain cereal with skim milk or a fruit smoothie.


• On the Asphalt: Your goal during the run is to maintain energy and blood sugar. Research advises 30-60 grams of carbohydrate per hour of activity. This will help postpone fatigue and prolong peak performance. Some snacks include dried fruit, high carbohydrate energy bars, pretzels, animal crackers and energy gel packets. Additionally, you should be drinking 16 ounces of fluid per hour of exercise.


• At the Finish Line: After a run, your body is begging for carbohydrates to store as glycogen (quick energy) and protein to help muscles recover. Experts recommend refueling and rehydrating our bodies within 45 minutes of completing exercise. Studies show that chocolate milk has the right mix of carbohydrates and protein to help refuel exhausted muscles and build lean muscle. I love finishing a run with ice cold chocolate milk because it is delicious, inexpensive, requires little preparation and it refuels my tired muscles.

Laura Buxenbaum, MS, RD - North Carolina
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A: Yes. Hypertension, or high blood pressure, affects one out of every three American adults each year. Research shows a person can lower high blood pressure with the DASH eating plan. DASH – which stands for Dietary Approaches to Stop Hypertension – is an eating plan which boosts the amount of potassium with low-fat dairy, fruits and vegetables while lowering salt intake.

DASH up your diet with three easy steps:
1. Drink a glass of low-fat or fat-free milk with every meal. Milk is packed with vitamins and minerals, including calcium, potassium and magnesium that improve heart health.
2. Try fruit and yogurt for snacks or combine the two in a blender for a refreshing smoothie.
3. Look for recipes that use low-fat milk, yogurt or cheese, vegetables and fruit as ingredients, like this slow cooker veggie lasagna made with fresh baby spinach, mushrooms, zucchini, part-skim ricotta cheese and whole grain noodles.

You can show the heart a whole lotta latte love by making coffee drinks with added low-fat or fat-free milk. I make a simple latte in a coffee mug by mixing enough boiling water (about one tablespoon) to dissolve one tablespoon of instant coffee granules and add one cup steamed fat-free milk. (You can steam the milk easily in the microwave on high for less than a minute). For a final touch, I add two teaspoons of chocolate syrup. I find it’s a delicious way to start my morning caffeine kick with an added calcium boost.

Betsy Dietsch, RD, LD - Georgia
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A: Yes. In fact, medical professionals, including dietitians, encourage healthy eating, active living and behavior changes as the best approach to sensible weight loss instead of constant dieting. Theoretically, 3,500 calories equal one pound of body weight. This means that you'd have to take in 3500 fewer calories than you usually do, over a period of time, to lose one pound. Simple mathematics reveal that if you burn an extra 250 calories through physical activity and cut your daily food intake by 250 calories, you could lose up to one pound a week. Take a look at your usual daily intake and pinpoint areas where you can cut extra calories. For example, foods and beverages that are low in nutritional value but high in calories, like sweetened beverages, chips, desserts or candy can easily add up. Start 2011 off right by exercising more and eating less, and watch the pounds slowly melt. Here are my top three tips:

1. Start with a foundation of nutrient rich foods like fruits, vegetables, whole grains, lean meats and low-fat and fat-free dairy foods. Remember to go easy on your portion size when eating out in restaurants.


2. Live an active life by dancing, running, walking and taking the stairs whenever possible. Whatever type of physical activity you chose, engage in it for at least one hour a day or for 30 minutes twice a day.


3. Practice patience. Making lifestyle changes takes time, but the good news is not only will you lose weight, but your chances of keeping it off are greater.


Arlene Murrell, MS, RD, LD, CLE - Georgia
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A: The only difference between whole milk and other varieties is the amount of fat. Based on weight, whole milk contains about 3.5 percent fat or 9 grams per cup and fat- free or skim milk has no fat.

Whether you choose whole, reduced-fat, low-fat or fat-free milk, you can be assured will get the same amount of protein, calcium, vitamin D and 6 other vitamins and minerals no matter what the level of fat.

Even though some milk processors chose to print “Vitamin D” on whole milk packaging, all pasteurized milk is fortified with vitamin D. Each cup has about 100 units of vitamin D which is necessary for bone health.

It’s good to remember that low-fat and fat-free milk is recommended for everyone over the age of two by the most recent Dietary Guidelines for Americans, the National Medical Association, the American Academy of Pediatrics and many other reputable health organizations. Three servings every day of low-fat or fat-free dairy foods help protect against high blood pressure, osteoporosis, obesity, and some cancers. Four good reasons to raise a glass (or three) of milk every day!
Betsy Dietsch, RD, LD - Georgia
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A: Everyone loves dessert. The trick is to add some nutrition where you can. Be aware that some desserts are often high in calories and fat, but low in vitamins and minerals. With a few “tricks” you and your family can enjoy a sweet treat without the guilt.

• Serve small portions. Often a petite amount of a dessert satisfies the need for a sweet.


• Nature’s goodness is best, so use fresh fruit. Juicy strawberries, ripe peaches, and sweet blueberries can really help you feel like you’ve had a treat without sacrificing taste.


• Make your own. Freeze low-fat yogurt or yogurt tubes to make a delicious frozen delight. You’ll get some needed calcium and protein for strong bones. Pudding can be almost guilt-free (and calcium rich) when made with skim milk.


• Spice up desserts like rice pudding or chopped fruit with added flavorings such as vanilla bean, cinnamon or herbs such as basil. Small amounts of intense flavors can pump up the taste without adding extra calories or fat.


• Substitute healthier ingredients in recipes. Use applesauce to replace up to 1/3 of the fat (oil/shortening) in your cake or quick bread recipes. Reduce the amount of white flour by 1/2 and replace with whole wheat flour to increase the health benefits of fiber.


• Substitute dark chocolate (over milk or white chocolates) to boost antioxidants which research studies indicate may help improve immunities.

Remember, the secret to a healthy weight is to balance overall calorie intake with adequate physical activity. By making a few small changes you and your family can satisfy your sweet tooth and enjoy life’s just desserts.
Tracy Noerper, MS, RD - Tennessee
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A: Calcium and vitamin D are key factors in building and maintaining strong bones in children. That’s why leading health and nutrition organizations recommend kids have two to three servings of low-fat or fat-free milk, including flavored milk, daily to improve bone health and overall nutrition.

Unfortunately, many children and young adults aren’t getting enough of these two critical nutrients because they don’t drink enough fortified milk, putting them at risk for osteoporosis and bone fractures. Research shows that boys are 32 percent more likely and girls are 56 percent more likely now to experience bone fractures than children 40 years ago.

If your child has difficulty digesting milk due to lactose sensitivity, the good news is lactose –free milk and milk products have the same amount of calcium and vitamin D per glass as regular milk.

In addition to nutrient-rich dairy, children need at least 60 minutes of physical activity every day. Remember, it’s never too early or too late to build strong bones that last a lifetime.
Mary Martin Nordness, MA, RD, LD, CHES - Alabama
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A: Summer is an excellent time to motivate kids to make healthier food choices now and for a lifetime. Hot, steamy weather grows delicious nutrient-rich fruits and vegetables that tickle anyone’s taste buds. Try these tips to turn your kids onto healthier eating habits:

1. Dig a Garden

• Kids love to get dirty. Plant a few simple vegetables in your yard. Let your kids choose what seeds to plant.


• No yard space? No problem! Volunteer at a community garden. Just Google: Community Garden + your location.


• Visit a local farmer’s market with your children. Ask them to choose what fruits and vegetables to try.


• Sample freshly picked washed produce.

2. Cook up Some Fun
Depending on the age of your children, have them assist in planning and preparing at least one meal a week. Cooking is an important life skill that so many people lack. They will enjoy preparing foods they grew themselves. Remember to pair vegetables and fruits with cheese or yogurt for a bone building snack combination.

3. Visit a Dairy Farm
This month is June Dairy Month. Why not give your child a better appreciation of how milk comes from a dairy farm to the table by watching this video?

Remember you are the best role model for healthier lifestyle habits. Try to spend some time this summer stirring up some fun and memories.

Sandy Gloss, RD, LDN, master gardener – North Carolina
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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