Choosing milk over soda best for kids

Eating dinner together as a family can have beneficial effects on the health and well-being of the whole family. But when sitting down to the table, don't just focus on what's on the plate- what is in the glass matters, too.

With the percentage of overweight American children and teens having tripled in the last two decades, parents may be surprised to learn that what's filling their glasses might be related to how much they weigh and the overall quality of their diets. A recent analysis of beverage consumption called "What America Drinks" found that teens drank two to three times the amount of sweetened beverages as they did milk.

"This is concerning not only for what those sweetened beverages contain but what they are pushing out of the diet," said registered dietitian Jodie Shield.

The report found that teen girls who consumed higher amounts of milk and lower amounts of nutrient-poor sweetened beverages tended to weigh less than their peers who consumed higher amounts of sweetened beverages and low amounts of milk, regardless of total calorie intake.

Additionally, milk was the top beverage source for calcium, vitamin A, protein, potassium, phosphorus, zinc and magnesium for children and teenagers.

"These findings stress the importance of helping your children choose nutritious beverages," said Shield. "Start by helping them make healthy choices at mealtime, since research reveals eating together can promote positive habits for kids."

Research shows that families who eat together may be less likely to have children who are overweight. Eating family meals promotes positive nutrition habits for youths, and the more often a family eats together, the more likely their kids will choose calciumrich drinks such as milk instead of nutrient-void sodas.

"By swapping out the soda for fatfree or lowfat milk at the dinner table, moms and dads can feel good about boosting their family's intake of nine essential nutrients, including calcium, protein and potassium," said Dr. Frank Greer, chair of the Nutrition Committee for the American Academy of Pediatrics.

In fact, swapping out regular soda for milk at mealtime boosts calcium by 260 percent, vitamin D by 625 percent and potassium and magnesium by around 30 percent.

By making small changes in their family's beverage choices, parents can help keep their family healthy and at a healthy weight.

"If we as adults don't practice what we preach, we end up sending our children mixed messages," said Shield. "When you drink a glass of milk instead of soda, they will catch on."

Recent studies show that a mother's own food choices may be more influential than any other attempt to control her daughter's food intake. In fact, a mother's decision to drink milk more frequently and to eat more fruits, vegetables and whole grains is likely to influence her daughter's choices.

Plus, drinking the recommended three servings of low-fat or fat-free milk every day is an important part of a healthy diet for a mother and her children, and research suggests that low-fat and fat-free milk may also contribute to maintaining a healthy weight.

For tips to help make better beverage choices, go online to www.thinkaboutyourdrink.com.

This story provided by North American Precis Syndicate Inc.