THINK..... about that snack!!! "It is difficult for a person to get all their recommended daily requirements in just three meals", said Pam Amann, a Puget Sound regions Registered Dietitian who works with consumers (including parents) to help prevent and fight disease through a healthy diet. For example, one cup of lowfat chocolate milk and a cookie is about 250 calories, with 5 grams of fat. The high amounts of calcium and other nutrients make this a healthy, low-fat snack, compared to a small handful of potato chips and only 2 tablespoons dip – 202 calories and almost 14 grams of fat with little to no nutrients. A second or third handful only adds more calories and fat.   Hungry kids often will grab the first thing they see as they head in the door after school. It can help to prepare healthy snacks ahead of time and keep them in the fridge.   Examples include: • Cheese cut up ahead of time and placed in plastic bags works well with whole-wheat crackers, toast or apples kids can grab right off the kitchen counter. • Keep tortillas and shredded cheese in an easy-to-spot place in the fridge so kids can make a quesadilla in the microwave. • Cold cheese pizza leftovers, with the slices individually wrapped. • Small snack bags filled with assorted trail mix and a cold glass of milk, poured ahead of time and left in the fridge. Fast Facts Obesity Rates Continue to Grow Among Americans The latest findings from the National Health and Nutrition Examination Survey show that obesity has increased among American adults, children and adolescents, especially among Mexican-Americans, non-Hispanic Caucasians and non-Hispanic African-Americans.  For example, more than half of non-Hispanic African-American women aged 40 and older are obese and more than 80 percent were overweight.  There are several health risks associated with overweight and obesity, including diabetes, hypertension and heart disease, therefore prevention of obesity may help improve American health in the future.  {Editor's note: In order to help curb the rising rates of obesity, the recent Surgeon General's report on overweight and obesity recommends engaging in regular physical activity for all children and adults, and calls for schools to provide more food options that are low in fat and calories, such as lowfat or nonfat milk, cheese and yogurt, fruits and vegetables.} Flegal, K.M. et al.  Prevalance and trends in obesity among U.S. adults, 1999-2000.  Journal of the American Medical Association.  2002; 288: 1723-1732. Freedman, D.S. et al.  Trends and correlates of class 3 obesity in the United States from 1990 through 2000.  Journal of the American Medical Association.  2002; 288: 1758-1761. Skimping on Milk May Harm Bones A new study reaffirms that milk really does do bones and bodies good.  Researchers evaluated dietary calcium intakes, bone mineral content, bone size and bone mineral density (BMD) in children to determine the implications of not drinking milk over the long term.  Results indicated that the children who didn't drink milk had significantly lower calcium intakes, were significantly shorter, had smaller bones and lower bone mineral density than the children who regularly consumed milk.  Furthermore, the researchers note that the children who didn't drink milk had sustained a higher number of bone fractures, suggesting that avoiding milk may put them at risk for fracture.  They also suggest that since milk is a rich source of many important nutrients, avoiding it could also negatively affect general growth and development. American Academy of Pediatrics, February 2006 Women: Drink to Your Bone Health New research reaffirms that drinking milk is beneficial in obtaining peak bone mineral density (BMD) in women.  In a study designed to identify factors that affect BMD in the forearm, researchers studied dietary intakes, weight, height and body mass index among 900 Norwegian women ages 19-35 years old.  After accounting for effects due to age and weight, results found that women who didn't drink milk were nearly twice as likely to have low BMD.  Additionally, calcium intake was associated with higher BMD, and the researchers found the positive association between BMD and calcium was due to milk consumption.  The researchers note "not only is milk beneficial because of its supply of necessary calcium, but milk protein may also suppress osteoclast - cells responsible for bone breakdown."  Furthermore, the results support that the milk-drinking habit may help achieve increased BMD. Hawker, G.A.  et al.  Correlates of forearm bone mineral density in young Norwegian women.  American Journal of Epidemiology.  2002; 156: 418-427.