Kids Nutrition Q & A

Q: Is it better to give my children ice cream bars containing real sugar or ones that have artificial sweeteners?

A: Both sugar and artificial sweeteners are perfectly safe for children, say nutritionists at the USDA/ARS Children's Nutrition Research Center. Neither has been shown to cause hyperactivity, diabetes or other chronic diseases. While either choice can be part of a healthful diet, moderation is still the key. Sweet treats, which contribute calories but few nutrients, shouldn't be allowed to dampen young appetites for more nutrient-dense foods.

Although an occasional sweet snack is fine, also consider offering sweet-tasting fruit snacks like watermelon and strawberry "kebobs," lowfat yogurt and fruit smoothies, frozen grapes and orange slices that also help your kids get their "5-a-day."

Q: My 15-year-old daughter thinks she puts on weight very easily and wants to go on a high-protein diet. Should I let her?

A: A high-protein, low-carbohydrate diet can put a strain on young kidneys and isn't a healthy, long-term approach to permanent weight control for children or adults, say USDA/ARS CNRC nutritionists. High-protein diets work by depressing the appetite, but as soon as dieters cut back on their protein intake, their appetites will quickly recover - as will their body weight.

Researchers also don't know the long-term health consequences of eating large amounts of high-protein foods. But, they do know that high-protein diets are usually low in fruits and vegetables - foods that reduce the risk of getting chronic diseases like cancer and heart disease later in life. High-protein foods also tend to be high in fat.

It's important that your daughter understand that, to an extent, her "genes" will determine her body shape and influence her weight. However, she can control her food choices and physical activity.

Q: Is eating fish the only way to get the omega-3 fatty acids that I hear are good for my heart?

A: Oily fish like salmon and tuna are the main source of the omega-3 fatty acids thought to have significant health benefits of docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA, says Joan Carter, a registered dietician with the USDA/ARS CNRC. DHA and EPA help keep blood cell membranes flexible and "slippery." Slippery blood cells are less likely to clot and stick to artery walls, which lowers the risk for heart attack or stroke.

The body can also make DHA and EPA from another omega-3 fatty acid found in several other foods, including tofu, soybeans, flaxseeds, walnuts and green leafy vegetables, as well as some oils, such as soy, flaxseed, canola and walnut.

Americans tend to favor foods high in omega-6 fatty acids, including corn, safflower, peanut and sesame oils and animal fats, over those rich in the omega-3s. As a result, the omega-6 to omega-3 fatty acid ratio of the typical American diet is about 20-to-1. A healthier balance is thought to be around 10-to-1 and 5-to-1.

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©2006 Texas Medical Center

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