Foods Benefits

Got Milk? The Benefits of Milk for Kids

Get the fact on why your children should drink milk, how much, and what kind. Plus, learn about how DHA-rich foods for kids.

When we were growing up, the case for milk was clear: It was good for you, your parents told you to drink it (which you did or, defiantly, didn't), end of story. Since then, researchers have been taking a closer look at the benefits of dairy products, and this has confused the issue of how much kids need, when they need it, and what kind they should get. The facts:

When do infants need milk?
Cow's milk isn't digested well by babies under 12 months, and it lacks essential nutrients supplied by breast milk and formula. So hold off on introducing it until your baby's at least a year old. (The cow's milk in cow's milk-based formula is safe for babies.)

Then what? Whole or low-fat?
Until your child is 2, whole milk. "He needs the fat for nerve and brain development," says Frank Greer, M.D., chairman of the American Academy of Pediatrics's Committee on Nutrition. A possible exception: If your child's gaining weight too quickly for his height, your pediatrician may recommend switching to low-fat milk before age 2.
Otherwise, switch to 1- or 2-percent milk at age 2 to move your child closer to a diet with moderate amounts of fat and cholesterol. As long as he doesn't have a weight problem, he can drink 1 or 2 percent indefinitely, rather than switching to skim. Kids need the fat for nerve development for many years.

 Milk is good for my child's bones, right?

Despite common wisdom, recent research looking at the long-term bone-building effects of dairy products has produced mixed results. "But we do know that three factors determine strong bones: genetics, physical activity, and calcium," says Dr. Greer. "And milk is the number one source of calcium." Milk is also fortified with vitamin D, another important player in bone health, and it has other vital nutrients, including protein, phosphorous, vitamin A, and some B vitamins. Bottom line: Milk is good for bones, but other factors matter, too.

How much is enough?
Recent U.S. dietary guidelines have raised the number of recommended servings of dairy products from two to three a day for kids between 4 and 8. It's still two servings a day for kids under 4. (For kids 9 to 18, it's four servings.) One cup of milk or yogurt or 1.5 ounces of cheese (equivalent to six dice-size cubes) counts as a serving.
But keep in mind that all dairy products are not created equal. Yogurt, for instance, has more protein and sometimes has more calcium than milk, but it's rarely fortified with vitamin D.

Can milk keep my child thin?
The jury is still out on this, particularly for kids. Some studies have shown that the more dairy foods they consume, the less body fat they put on over time. Yet a recent Harvard study found that young children who drank more than three servings of milk a day gained more weight over a period of one year -- whether they drank whole or low-fat milk. Helaine Rockett, one of the study authors, thinks it's wise to keep milk drinking in perspective. "Milk is healthy, but it does have calories. If your child is overweight, switch him to water once he meets his servings of dairy for the day."

So you can have too much of a good thing?
Yup. In addition to the extra calories, too much milk can fill kids up, increasing the likelihood that they forgo other nutrient-rich foods. So limit your child to the recommended servings per day and make sure he gets a wide variety of nutritious foods.

What if my child just doesn't like it?

There aren't many foods that offer the same package of nutrients, but there are other sources of calcium. Besides other dairy foods, fortified OJ, fortified tofu, white beans, and broccoli, some cereals and cereal bars are fortified with it. Before you give up on milk, though, try offering the flavored kind. The extra sugar is a worthy trade-off for milk's nutrients.

What Are the Benefits of Fruits & Vegetables for Kids?

 Fruits and vegetables improve children's nutrition, help prevent obesity and may boost school performance.

Fruits and vegetables benefit kids in many ways, including improved nutrition, decreased obesity risk and better school performance, but most children don’t get the recommended five or more servings of fruits and vegetables a day. Only 22 percent of toddlers and preschoolers and only 16 percent of kids ages 6 to 11 meet the government's recommendation, according to Ohio State research. One-half of children’s mealtime plates should be filled with fruits and vegetables in order to reap the benefits.

Improved Nutrition

Children’s growing bodies require good nutrition, and fruits and vegetables contain a multitude of vitamins, minerals and other healthy compounds. Citrus fruits and strawberries are rich in immune system-boosting vitamin C, carrots are loaded with eye-healthy vitamin A and spinach is a good source of iron, a mineral that helps prevent anemia. According to DrGreene.com, apples contain 16 different polyphenols, which are antioxidants with health-promoting properties. Eating fruits and vegetables in a rainbow of colors will provide a wide range of nutrients that help keep kids healthy.

Decreased Obesity

Fruits and vegetables are high in filling fiber, but low in fat and calories. Encouraging kids to eat fruits and vegetables instead of sugary snacks and fat-laden fast food can help children avoid obesity. According to the U.S. Department of Health and Human Services, 16 percent of kids ages 6 to 19 are overweight, increasing the risk of Type 2 diabetes, high cholesterol, hypertension, respiratory problems and depression. A USDA study of 3,064 kids ages 5 to 18 linked higher fruit consumption to healthier body weights.

Digestive Health

High-fiber foods, such as fruits and vegetables, help the digestive system function properly. Constipation in kids can often be eased by eating more high-fiber prunes, apricots, plums, peas, beans and broccoli, according to the American Academy of Pediatrics. As fiber passes through the digestive system, it absorbs water and expands, which triggers regular bowel movements and relieves constipation.

Better School Performance

Children with healthy diets, including high consumption of fruits and vegetables, performed better on academic tests than children who consumed fewer fruits and vegetables in a study published in the April 2008 issue of the “Journal of School Health.” The study of 5,200 Canadian fifth graders found that the kids with healthy diets were up to 41 percent less likely to fail literacy tests than the other children. A number of factors influence the academic performance of kids, but nutrition is an important contributor to better school performance, the report noted.

Tips

To increase consumption of fruits and vegetables, shop with your kids and let them prepare vegetable and fruit dishes. A child who makes the green beans himself may be more likely to eat them, notes an article by Elizabeth Cohen, CNN senior medical correspondent. Sneak pureed vegetables into your children’s favorite foods and stock kid-level shelves in the fridge with baggies of cut-up veggies and fruits and fruit cups. Shop organic if you can. If cost is a factor, however, be selective in buying organic, recommends the American Academy of Pediatrics. The most important thing is for kids to eat fruits and vegetables – organic or not.

Health Benefits of Each Vegetable

Although vegetable nutrition facts vary with each individual vegetable, vegetables of
similar colors contain similar nutritional benefits.  While some vegetables are considered
to be superfoods due to their large supply of nutrients, all edible vegetables provide
exceptional nutritional benefits.  Nutrition research shows that each vegetable contains
its own set of vitamins, minerals, antioxidants, and other important nutrients.  

Blue/Purple

*Nutrition Information - Blue and purple vegetables are especially good sources
*of phytochemicals such as anthocyanins and phenolic compounds.
*Vegetable Sources - Purple Asparagus, Purple Cabbage, Purple Carrots, Egg
*Plant, Purple Belgian Endive, and Purple Fleshed Potatoes.

.....Green

 *Nutrition Information - Green vegetables are especially good sources of potent 

*phytochemicals such as chlorophyll, lutein, and indoles.
*Vegetable Sources - Artichokes, Asparagus, Avocados, Broccoli, Brussels
*Sprouts, Celery, Cucumbers, Green Beans, Green Cabbage, Green Leafy
*Vegetables (including collard greens, kale, mustard greens, spinach, Swiss chard,
*and watercress), Green Onions, Green Peas, Green Peppers, Leeks, Okra, and
*Zucchini.

  

Orange/Yellow

*Nutrition Information - Orange and yellow vegetables are especially good
*sources of antioxidants such as vitamin C, carotenoids, and bioflavonoids.
*Vegetable Sources - Butternut Squash, Carrots, Corn, Yellow Beets, Yellow
*Peppers, Pumpkins, Yellow Potatoes, Rutabagas, Yellow Summer Squash, Yellow
*Winter Squash, and Sweet Potatoes  

    Red/Pink

*Nutrition Information - Red vegetables are especially good sources of
*phytochemicals such as lycopene and anthocyanins.
*Vegetable Sources - Beets, Radishes, Radicchio, Red Onions, Red Peppers, Red
*Potatoes, Rhubarb, and Tomatoes

.....White (also Tan/Brown)

*Nutrition Information - The white vegetable group also includes tan and brown
*vegetables.  Vegetables in this group are especially good sources of
*anthocyanins and other various nutrients for each individual vegetable.
*Vegetable Sources - Cauliflower, Garlic, Ginger, Jerusalem Artichokes, Jicama,
*Kohlrabi, Mushrooms, Onions, Parsnips, Shallots, Turnips, White Corn, and White
*Fleshed Potatoes.