BACK TO BASICSPARENTS LEAD THE WAY

Milk Group

and Beverages

Source:Greer, Krebs & the AAP Committee on Nutrition, 2006

Benefits of Milk Group

• Strong healthy bones• Strong heart beat• Controls blood pressure• Makes muscles move• Sends nerve messages• Helps blood clot

• A low calcium intake has been shown to increase the chance of broken bones in children and bone loss later in life

Source: MyPyramid, 2005 Dietary Guidelines for Americans, AAP Committee on Nutrition(2006)

Number of Servings a Day

• 2 cups a day for 4-8 year olds (800 milligrams of Calcium)

• 3 cups a day for 9-18 years old

(1,300 milligrams of Calcium)

Milk-What is on the Label?

• Find the grams of fat in one cup, and• % Daily value of calcium in one cup

% Daily value is based on 2,000 calorie diet

100% of the daily value = 1,000 mg 30% = 300 mg

Calcium-rich Foods

Servings Calcium Content

Milk, whole or low-fat 1 cup 300 mg

Soy or Rice Milk 1 cup 300 mg

White beans 1/2 cup 113 mg

Instant Oatmeal 1 cup 100 mg

Broccoli, cooked 1/2 cup 35 mg

Broccoli, raw 1 cup 35 mg

Cheddar cheese 1.5 oz 300 mg

Yogurt, low-fat 8 oz 300 mg

Orange juice, calcium fortified 1 cup 350 mg

Orange, medium 140 mg

Sweet potatoes, mashed 1/2 cup 44 mg

Building Healthy Bones

• Between ages10-18 bones grow the most and children make the bones they will use for the rest of their life

• 60 minutes of physical activity a day is recommended

Building Healthy Bones

• Walking

• Running

• Dancing

• Jumping rope

• Climbing stairs

• Team sports

Beverages

• Milk and other calcium rich foods

• 100% Fruit juice

• Water

• Fruit drinks

• Sports drinks

% Change in Mean Intake from 1977-78Beverages, Children 6-11 Years Old

Carbonated soda

Milk

Fruit juice

Fruit drinks

SOURCE: L. Cleveland USDA; NFCS 1977-78 and WWEIA, NHANES 2001-02, 1 day

0% % increase% decrease

-39%

54%

69%

137%

431

261 258

109

1977-78 2001-02

gram

s

Milk Soda

Source: American Academy of Pediatrics

100% Fruit Juice

• No more than 4-6 ounces 1-6 year olds• No more than 8-12 ounces 7-18 year olds

• Lack fiber• High in natural sugars

Fruit Drinks-What is on the label?

• Contain 10% or less fruit juice

• High in sugar / fructose corn syrup

Source: Water is Cool in School & Ask the Dietitian

Water

• Most foods contain water

• 4-8 glasses a day (1-2 liters)

• ½ of this during the school day

• Cold water is the best fluid to satisfy thirst and replace fluids

Source: Water is Cool in School & Ask the Dietitian

Signs of Not Having Enough Fluids

• Dry lips and sticky mouth

• Irritable

• Tired

• Less able to concentrate

• Headaches

• Dark urine

Soda

• No nutritional value

• About 100 calories in 8 ounces from high-fructose corn syrup

• Family rules for in and out of home soda drinking

Sports Drinks-What is on the label?

• Added sugars, colors, and salts

• May have vitamins or caffeine added

• Reserve for active sport fluid replacement

Resource: Greer, Krebs & the (AAP) Committee on Nutrition (2006)

Our children not only see what we do, but they do what we do!

• We have all heard the saying you are what you eat (the calcium, vitamin D and weight-bearing exercise provided early in life helps keep bones strong now and later in life)

• Research shows our children eat and drink what we eat and drink

Small Steps - Big Reward

• Find low-fat calcium rich beverages

and foods your child likes

and serve them more often

• Introduce low-fat calcium-rich beverages and foods slowly, do not force

• Discuss family rules for sugar added beverages (soda, fruit and sports drinks)

Source: American Academy of Pediatrics

Small Steps - Big Reward (cont.)

• Drink and eat what you want your child to drink and eat, YOU are the most influential person in your child’s life!

• Eat together as a family without TV

• Limit TV, electronic games and non-school computer use to 1 - 2 hours a day

• Encourage 60 minutes of moderate to vigorous play a day to build strong bones