Kids everywhere take note: Kathy Walsten says it's okay to play with your food. For that matter, she thinks eating between-meal snacks is a pretty good idea, too.

Hmmm...imagine that.
"Kids love to turn any eating occasion into an interactive experience," says Walsten, a nutrition educator with Kansas State University Research and Extension. "[Parents] may have a 'don't play with your food' rule at meal times, but I suggest relaxing the rule at snack time."
From a health standpoint, Walsten says the afternoon hours pose a problem for kids. When they get home from school, children may be tempted to rush into the kitchen and grab whatever is easy and available - typically soda pop, potato chips and sweets.
But Walsten says parents can encourage healthful eating by letting their children "construct their own snacks."
"Even those 'dreaded' good-for-you foods are a hit when cleverly disguised, like the carrot sticks that first were the masts for potato boats," Walsten said. "And, you never know, you might just be sparking a lifelong interest in cooking."
For times when they're not home, parents should designate a shelf in the refrigerator or pantry as a "snack shelf" for their children, with the understanding that it's okay to eat anything on the shelf without first asking permission.
Walsten says some good choices include canned foods (such as pineapple, mandarin oranges, applesauce cups or dried fruit), tuna, vegetable soup, nuts, peanut butter, pretzels, whole grain crackers, animal crackers, ginger snaps, bagels, pita bread and more. In the refrigerator or freezer, good choices include yogurt, cheese sticks, low-fat milk, and fruit juice pops. Or, designate air-tight snack containers for grapes, melon balls, berries or kiwi chunks.
"It's important for kids to have choices when it comes to snacking," Walsten said. "If all the choices you give them are reasonably nutritious ones, then everyone's happy because your kids get to choose their snacks and you get to ensure that they're eating healthfully."
Walsten also offers these snack-time tips for parents:

• Offer similar choices. For example, parents should not let children choose between ice cream and pretzels. Instead, offer them foods with similar nutrition value, such as ice cream or yogurt; graham crackers or soda crackers; apples or oranges. "When you offer foods that are dissimilar, you set the child up for a decision that may be in conflict with what you're really wanting them to choose," Walsten said.
• Limit portion sizes. Parents should allow children to have a certain number of crackers, rather than the whole box. Snacks should provide just enough nutrition to get kids to the next meal: "You want them to be hungry for the main meal," Walsten said.
• Set a good example. Parents who want their child to eat fruits and vegetables should do so themselves. "Different studies indicate that it really does make a difference for children to see adults eating healthy foods," Walsten said.

"Just remember," she says, "that snack times should be planned as mini-meals emphasizing nutritious foods and beverages from the Food Guide Pyramid (established by the U.S. Department of Agriculture). Encourage kids to include at least two of the major food groups at every snack, such as cheese and crackers; animal cookies and milk; or granola bars and fruit."

It's a lesson many learned early in life: drink your milk to build strong, healthy bones. Moms and dads recognize the importance of milk - which is rich in calcium and other nutrients - in their growing kids' diet.


Unfortunately, that message often is lost later in life. Karen Hudson, a registered dietitian at Kansas State University, said approximately 1.5 million people suffer fractures every year due to weakening or thinning of the bones, called osteoporosis.
And, she adds, "this number is expected to increase dramatically as our nation ages."
Current figures indicate that 1 in 2 women and 1 in 8 men over age 50 will experience a fracture due to thinning bones. Hudson adds that 1 in 4 elderly who break a hip as a result of osteoporosis die within a year.
The U.S. Department of Agriculture publishes a "Healthy Eating Index" to measure the overall quality of Americans' diets. The USDA currently reports that only 12 percent of the population consume "good" diets; the biggest shortfall is in eating calcium-rich dairy foods, said Hudson, who also is the coordinator of the Family Nutrition Program with K-State Research and Extension.
Milk still is one of the best-recognized foods for building strong bones. In addition to calcium, milk contains such important nutrients as Vitamin D and protein that also contribute to bone health.
"One of the most sobering things we're finding is that teenagers - who are in the prime of their lives and should be building bone mass - are breaking their bones when engaging in sports and other activities," Hudson said. "One of the reasons is they may not drink enough milk."
As they gain independence, teens begin preparing some of their own meals, and don't often include calcium-rich foods. When youngsters are faced with vending machine or convenience store choices, Hudson says "it just might not be cool to order milk."
According to Hudson, some of the other reasons people are getting less calcium in their diets include:

• adolescents and adults are watching their weight and skipping meals;
• people aren't making time to eat breakfast;
• families are eating fewer meals together, so parents don't have an opportunity to model good eating practices;
• older adults consumer less food and, thus, get fewer nutrients.

Hudson said the USDA's Food Guide Pyramid can help people get the nutrition they need to build healthy bones. But Americans also need a weight-bearing exercise - such as running or walking - at least 30 minutes for adults and 60 minutes for children on most days of the week.
"We can't forget how important physical activity is to the whole package," said Hudson. "In order to sustain peak bone mass, we have to have weight-bearing physical activity."
Hudson also answers some commonly-asked questions:
Doesn't everyone naturally lose bone mass as we age?
Yes, but the critical factor is whether we have amassed sufficient bone mass in our early years to literally carry us through our 'golden years.' The more we have early on, the more protection we'll have later on.
Why is milk so highly-recommended for bone health?
Milk is a food that has the greatest number of nutrients packaged together to promote bone health. Calcium, phosphorus, Vitamin D and protein are the major nutrients in milk.
Does caffeine cause us to lose calcium?
Soft drinks don't seem to be the culprit in that regard, except in the sense that they may replace healthier choices. Coffee consumption (greater than 2-3 cups per day) in postmenopausal women who have low intake of calcium may have problems, but this can be offset by drinking milk.
Does breast feeding put women at risk for fractures?
No. Initially there is calcium pulled from bones, but after weaning there is re-mineralization. In fact, bones may be even stronger after breast feeding.
Since calcium is so important, how can we get enough?
If members of your family are not milk drinkers, here are some things you can do:

• Add powdered milk to casseroles, soups, gravies, sauces, puddings;
• Sprinkle cheese on salads, soups, chili, baked potatoes;
• Prepare hot cereals with milk instead of water;
• Put milk in coffee;
• Serve green leafy vegetables, calcium-fortified juices and cereals.

(Family Features) - While most nutritionists agree that breakfast is the most powerful meal of the day*, you can make sure that your first meal of the day packs an extra heart-healthy punch by following these three easy steps:

Go for Oatmeal or Oat-Based Cereals
Oats are one of the best natural sources of soluble fiber. Three grams of soluble fiber per day, when part of a diet low in saturated fat and cholesterol, may reduce the risk of coronary heart disease.

Grab Some Fruit
Fruits and vegetables provide a wide range of vitamins, nutrients and antioxidants that can help protect against the effects of aging, and help reduce the risk of some cancers and heart disease. Make sure you get at least five servings of fruits and vegetables per day.

Watch Your Intake of Sodium
Many processed breakfast foods contain high levels of sodium for flavor and as a preservative. While sodium is important to the body, a high sodium diet is associated with hypertension (also known has high blood pressure). To minimize your intake of sodium, read labels and avoid foods that are high in sodium.

For an easy way to get all of these heart-health benefits in one food, check out Kashi Heart to Heart Cereal and new Instant Oatmeal, which contain 1 gram of soluble fiber from oats plus heart-healthy vitamins, nutrients and antioxidants. Heart to Heart Cereal and Instant Oatmeal are low in sodium, too! As an added benefit, Kashi products are made from nutritious ingredients that are minimally processed and free of artificial sweeteners, colors and preservatives.

*Research shows that breakfast eaters tend to have a lower BMI (body mass index), enjoy a lower risk for diabetes and are able to control their weight better than people who skip breakfast on a regular basis.