Smart choices fueling kids for back to school season

Family Features

As kids head back to school, it’s a good time to refocus on nutritious food and beverage choices to make sure kids are properly fueled and ready to learn. Making the best choices for the family is every parent’s priority, but it can be confusing to navigate all the options available.

It can be hard to get enough nutrients without milk in your diet. Drinking dairy milk during childhood through early adulthood is important to help achieve maximum bone strength. It’s also important to drink milk as an adult to help maintain bone strength and density. Most dairy alternatives don’t have the same nutrients as dairy milk and kids may not eat enough kale, spinach or sardines to replace the calcium in milk.

However, many parents know how important milk is for their kids. According to the NOF survey, more than 80 percent of moms know milk is nutrient-rich. In fact, milk is the top food source for three of the four nutrients of concern identified by the Dietary Guidelines for Americans: calcium, vitamin D and potassium.

Incorporating farm-fresh milk into your diet can be fun for the whole family. Try making your own flavored milk or smoothie at home with these recipes for Vanilla Cinnamon Milk or a Rainbow Unicorn Smoothie.

Vanilla Cinnamon Milk

8ounces milk

1/2teaspoon pure vanilla extract

1/4teaspoon ground cinnamon

2teaspoons honey

In glass, combine milk with

vanilla extract, ground cinnamon and honey.

Stir until well mixed.

Nutritional information per serving:

130 calories;

5 mg cholesterol; 8 g

protein; 24 g carbohydrates;

105 mg

sodium; 308 mg calcium (30% of

daily value).

Rainbow Unicorn Smoothie

11/2 cups low-fat or fat-free milk, plus additional (optional)

1/2 cup low-fat vanilla yogurt

2cups (about 10 large) frozen strawberries

1cup frozen blueberries

1 cup frozen mango chunks

Optional toppings:

6 tablespoons whipped cream

4 teaspoons sprinkles

horn candles, wicks trimmed

Blend milk, yogurt and fruitSFlbuntil smooth, adding

additional milk or water to thin, if needed.

Divide smoothie into four glasses and, if desired, top each with whipped cream, sprinkles and horn candles.

Nutritional information per serving:

120 calories; 1 g fat; 5 mg

cholesterol; 5 g protein; 25 g

carbohydrates; 3 g fiber;

60 mg sodium;

175 mg calcium (20%

of daily value). Nutrition

figures based on using

fat-free milk.