Article: Sports drink, energy drink consumption by children, teens
June 20th, 2011 | by Pam Stuppy
Printed in Seacoast Online
The American Academy of Pediatrics recently released a clinical report stating its concerns about the frequent use of sports drinks and energy drinks by children and adolescents. Information for the report was gathered by the American Academy of Pediatrics Committee on Nutrition and the Council on Sports Medicine and Fitness.
The content of the report not only includes data from numerous scientific studies, but also considered statements made by the Institute of Medicine, the American Dietetic Association and the American College of Sports Medicine.
The report notes that there is a lot of confusion by the public about the differences between sports drinks and energy drinks. It also states concern about the excessive intake of these beverages by children and teens, which can negatively affect their health.
Sports drinks contain carbohydrates, minerals/electrolytes and flavorings. They were originally created to replace fluid and electrolytes lost through sweating, and to provide some carbohydrate to sustain blood sugar levels during prolonged, vigorous physical activity. The AAP states that this is the most appropriate situation for the use of these products.
The co-author of the AAP report states that in most cases, however, these beverages are unnecessary on the sports field, in the school lunchroom, or as a beverage at meals. A healthy diet and consistent fluid intake throughout the day is usually sufficient. For the level of exercise duration and intensity of most children and adolescents, generally water is the recommended beverage for before, during and after physical activity.
Sports drinks also contain calories that have minimal nutritional value, which, when consumed on a regular basis, can lead to poor nutrition and concerns about overweight and obesity. The report states that frequent intake of these beverages can interfere with nutrient intake “needed for optimal growth, development, body composition and health.”
The recommendation is that children and teens should be taught to drink water as their initial beverage of choice, assuming that calorie and nutrient (such as calcium, vitamins) needs are being met. Low-fat milk (owing to its contribution of calcium and vitamin D) is noted as another alternative. The report also makes a point that “children should have free access to water, particularly during school hours.”
Energy drinks are advertised to boost energy levels, decrease fatigue, improve alertness and enhance physical performance. In contrast to sports drinks, these beverages may contain carbohydrates, protein, amino acids, vitamins, sodium, minerals, stimulants and other substances that may be unregulated. The ingredient list may include caffeine, guarana, taurine, ginseng, L-carnitine, creatine, glucuronolactone and/or others.
The caffeine content of the energy drinks varies, but can be much higher than in other caffeinated beverages such as cola. Caffeine content is rarely noted on the label and may not be available online either. Some cans/bottles can contain an amount equal to 14 cans of common caffeinated soft drinks.
Concern about the regular use of stimulant drinks by children and adolescents involve effects on the developing neurologic and cardiovascular systems, plus issues around the risk of physical dependence and addiction. Children and teens who have underlying medical issues or take certain medications may be even more vulnerable to the effects of the stimulants. Combining alcohol with energy drinks has resulted in serious problems as well.
Caffeine withdrawal from fluctuating intake can also create negative effects — “headache, decreased alertness, drowsiness, difficulty concentrating, decreased desire to socialize, flu-like symptoms, irritability, depressed mood, muscle pain or stiffness, and nausea or vomiting.”
The AAP report, which was based on a rigorous review of the scientific literature, states that “caffeine and other stimulant substances contained in energy drinks have no place in the diet of children and adolescents.” As an alternative to stimulant use for energy needs, the report encourages health-care providers to educate their young patients about other ways to improve fatigue such as a healthy diet and adequate quality sleep.
Another concern about both sports drinks and energy drinks is their negative effect on the teeth of children and teens. Since they are very acidic, they can cause erosion of dental enamel. Citric acid, a common ingredient in these drinks, is not only highly erosive, but its demineralizing effects can continue even after the mouth area has been neutralized.
A balanced diet generally contains all the carbohydrates, protein/amino acids, vitamins, electrolytes, and other minerals needed by children and adolescents. Fluid needs can then be met by adequate water intake throughout the day. According to the AAP, “sports and energy drinks are not indicated for use during meals or snacks as a replacement for low-fat milk or water.”
As the exception, use of a sports drink might be warranted in situations where electrolytes are being restricted for some reason in the diet, if plain water intake is excessive, during prolonged vigorous exercise, or when the sweat rate is heavy owing to hot, humid conditions. Low-fat milk, because it provides fluid, carbohydrates, protein, and electrolytes can be an alternative recovery beverage to sports drinks after more intense physical activity.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at Stonewall Kitchen. Visit www.pamstuppynutrition.com for some healthy recipe ideas.
Recipe: Butternut Squash and Sage Ravioli
June 17th, 2011 | by Pam Stuppy
Serves 8.
Ingredients
- 2 C. pureed cooked butternut squash (see two methods of preparation below)
- Optional: olive oil for brushing
- 2 Tbsp. olive oil
- 1 large shallot, minced plus 2 medium shallots, minced
- 1 Tbsp. minced fresh sage plus 1 Tbsp. minced fresh sage
- ½ C. low fat ricotta cheese
- 2 Tbsp. freshly grated Parmesan cheese
- Black pepper to taste
- 48 wonton wrappers
- Garnish with grated fresh Parmesan
- 2 Tbsp. olive oil
- 1 tsp. butter
Instructions
Method 1
Preheat oven to 400 degrees.
Slice squash in half lengthwise and remove seeds; brush cut surface with olive oil.
Place cut side down in baking pan.
Roast about 1 hour.
Remove from oven and scoop out squash with a spoon; puree in food processor.
Method 2
Peel squash; cut into ½” dice.
Place in steamer and bring to boil, reduce heat and simmer until tender, about 30 minutes.
Remove from pan and puree in food processor.
Saute large minced shallot in 2 Tbsp. olive oil; add 1 Tbsp. sage and sauté about one minute longer.
Add shallot mixture, cheeses, and pepper to squash in food processor; process until well blended.
Working with just a few wonton wrappers at a time (so they do not dry out), spoon one heaping tablespoon of squash mixture into center of wonton wrapper; brush edges of wonton with water; Place a second wonton wrapper over the first and press edges together, easing out air.
Bring water to boil in large sauce pan; add wontons, being careful not to crowd them; reduce heat to simmer gently about 3-5 minutes; remove with slotted spoon.
In large frying pan, saute the 2 Tbsp. oil, butter, 2 medium shallots, and 1 Tbsp. sage; add cooked ravioli and toss lightly.
Contributions to better health
- butternut squash is an excellent source of beta carotene, fiber, and other nutrients
- olive oil is heart-healthy; a minimal amount of butter is used to reduce saturated fat/cholesterol
- low fat Ricotta is lower in saturated fat, cholesterol and calories while still providing a lot of protein and calcium
- Parmesan cheese has a strong flavor, so less is needed which means less saturated fat, cholesterol and calories
- recipe is low in sodium; flavor is provided by the shallots and sage instead
Tip:Lower your Sodium
June 15th, 2011 | by Pam Stuppy
To wean yourself and your family down from the typical high sodium diet, think about purchasing a lower sodium form of one of the foods you buy frequently (like purchasing unsalted or lightly salted nuts, a lower sodium soup, or lower sodium pasta sauce).
Article: From food pyramid to My Plate
June 15th, 2011 | by Pam Stuppy
Printed in Seacoast Online
The USDA and Obama administration have teamed up to give a new look to the food pyramid. This recently released educational tool, which is in the form of a plate, has been created as an easier to understand and apply model than the various forms of food pyramids that have been used for about two decades.
The design of the plate makes the nutrition message easy to understand for all ages — children through adults — and various cultures and ethnic groups. Even without exact measuring, we get the message as to what our meals should include and in what proportion — at least half the plate fruits and vegetables, a quarter of the plate from the protein group, and the remaining quarter of the plate from grains (preferably whole grains). Next to the plate is a serving of dairy (which can be a dairy product or fortified soy milk).
Besides being aware of the image of the plate, it is important for Americans to read about the more specific guidelines that come along with the image — the image is just the tip of the iceberg. Similar to the previously released food pyramid, a lot of nutrition information and interactive tools are available online (www.choosemyplate.gov). The site gives a summary of the key recommendations that coincide with the revised “Dietary Guidelines for Americans” released several months ago.
Some of these over-riding goals include enjoying your food but eating less, avoiding over-sized portions, making at least half your grains whole, choosing lean proteins and low-fat dairy products or soy milk. They also promote getting a variety of fruits and vegetables to ensure intake of the wide range of nutrients found in these plant-based foods in order to maximize nutrient intake.
Another important point that is made is to compare the sodium content on food labels and choose foods with less sodium. It also suggests drinking plenty of water and substituting it for sugary drinks that add unnecessary calories. In the charts under each food group, it is interesting to see how the current recommendations for portions compare with the average American’s usual intake.
The site goes through the five healthy food groups in great detail. Each food group section covers what foods are in the group, what constitutes a serving, and how much of that food group is recommended per day based on age. The site also talks about why/how that food group is important for health and how you and your family can reach the recommended daily or weekly goals. Additionally, there is information about healthy oils, empty calories (solid fats and added sugars), and guidance for physical activity.
Readers will find some interesting clarifications about some of the foods in each food group as well. For instance, many think their morning bagel with cream cheese is a wise breakfast choice. Looking at portion sizes however, indicates that a bagel often counts as four grains. If it is a white bagel it is considered a refined rather than whole grain, and the cream cheese counts as a solid fat rather than a protein. Maybe half of a whole grain bagel with peanut butter would be a healthier choice?
Another tip is that even though regular fat cheeses and whole milk are good sources of calcium, they also count toward “empty calories” owing to their solid fat content. By switching to lower fat versions, you get the nutrients without the unnecessary calories.
There are also some good tips on possible sources of sodium and how to limit sodium in your diet. Fiber is another important part of the diet for a number of reasons and healthy sources are noted within the various food group sections.
The sections about general nutrition, pregnancy/breastfeeding, and weight loss have been updated. The sections on preschoolers and kids contain information similar to the previous “Mypyramid.gov” site, but are slated for update shortly. There is also good information about healthy vegetarian eating.
The interactive sections of the site include daily food plans, a food and activity tracker, and other useful tools. These can help individuals put the recommendations into action in their own lives. Tracking intake not only helps compare your intake to the guidelines, but can help you stay accountable with your food/beverage intake for better calorie control.
Because many of us are overfed and undernourished, and money spent on health-care costs are climbing, it may be wise as individuals and as a nation to take some time to review the guidelines that have been released with the new plate image. The information on the web site has been developed not only to educate the public about nutritional needs and the importance of physical activity, but to give practical ideas for steps we can all make towards better health.
When you look at the Web site (www.choosemyplate.gov), maybe make a list of the steps you and your family can start to take. Some of the ideas relate to grocery shopping choices, some to eating out, and others are tips for making sure the foods you purchase are actually consumed. Even small steps add up and count towards the health of your family and the nation.
Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching healthy cooking classes at Stonewall Kitchen. Visit www.pamstuppynutrition.com for some healthy recipe ideas.