Nutrition Questions Answered by Dr Val Jones

We are so fortunate to have Dr. Val Jones to join us again as the MIND coach for the Triple Play Fit Family Challenge. Dr. Val is available to answer your nutrition questions. Email her directly at val.jones@getbetterhealth.com or leave a comment below.

1. Should parents be concerned about hormone levels in milk? Is there an advantage to buying organic milk? 
All mammals release trace amounts of hormones into their milk. Cow's milk naturally contains a small amount of bovine somatotropin (bST) which is a protein that is quickly broken down by our stomachs when we drink milk. Some farmers give their cows additional amounts of the hormone to stimulate milk production. This rbST (or BGH) is virtually identical to naturally occurring cow hormones and the decades of research we've collected has been reviewed by the FDA (Food and Drug Association), WHO (World Health Organization), NIH (National Institutes of Health), AMA (American Medical Association), and ADA (American Dietetic Organization) - and all agree that rbST is safe for human consumption in the levels it occurs in cow's milk. Interestingly, studies have shown that milk hormone levels in organic milk is essentially identical to levels in regular milk. There is therefore no advantage in buying organic milk insofar as hormones are concerned.

I believe that cow's milk is safe and nutritious for kids (so long as they have no milk allergies or lactose intolerances). The milk/hormone scare is kind of an urban legend, so I wouldn't be too worried about it. Your girls haven't suffered any harm from drinking regular milk - and it's great that you all enjoy the skim variety, by the way. Lower calorie options can help you maintain your weight over your lifetime.

For more information about milk and hormones please check out this helpful link full of research resources: http://www.nationaldairycouncil.org/SiteCollectionDocuments/footer/FAQ/food_safety/MilkandHormonesFactSheetAugust2008.pdf

 2. How much water should my 9 and 11 year olds drink?

Your instinct is correct that 8 glasses per day may be excessive for your kids. Even though 8 glasses of water/day is recommended for adults as a rough rule of thumb, our actual water needs vary a lot from day to day. Water requirements depend on how much we take in from other sources (food and drink), what the environment is like (hot/humid?), if we're sweating or exercising, and how much we weigh (a smaller person needs less water of course).

Unless you're exercising very vigorously (you may need to rehydrate before you feel thirsty), thirst is a reasonable guide for when to drink. I know that sounds pretty obvious, but sometimes we have to just listen to our bodies. As a double check to make sure we're taking in enough fluids, we can also rely on our urine color. A nicely hydrated person (or child) has light yellow to clear colored urine. Concentrated urine (dark yellow or orange) means you're not getting enough fluid. 

Thanks again for your questions!
All my best,
Dr. Val

 

Comments

[The Takanishi Family]

Hi Dr. Val,

Thank you so much for sharing your time and expertise with us! We all sure did learn a lot; your guidance is empowering because you help us think critically about the products, foods, and options available to help us improve the quality of our diets. The extra resources and informative websites also build upon our cache of evidence-based findings. They help us differentiate between the food and nutrition myths and realities, which would otherwise often become one-and-the-same. (Some of my past beliefs and misconceptions are scary!)

I really liked your suggestion about planning the week's meal and preparing them ahead of time. It will help us see the bigger picture of the kinds and varieties of food we'll have over the course of at least a week and will definitely help minimize our tendency to resort to "fast food" after a long day at work, school, and extracurricular activities.

And guess what we had for dinner tonight? Sardines, steamed beans and carrots, baked potato, and a fruit medley of oranges, apples, and prunes! We had baked potatoes to replace our brown rice because of the conversation earlier today about potassium in general and in bananas. Ask.com cited 537 mg of potassium in 1 cup of bananas while a baked potato (including the skin) had 1081 mg so we added that to our plate! Sockeye salmon was another great source (1264 mg) and like you said, a lot of dark green leafy vegetables were also listed. By the way, is ask.com a credible and reputable site?

Another thing that stuck with me after your talk was when you said something like, 'you can't burn calories faster than you can eat them.' That got me thinking about what you also said--how we get the best nutrition from fresh fruits and vegetables, and less from vitamins and supplements. Would that similar line of thinking apply to exercise? Is walking/running up "real hills" a whole lot better than the artificial hills created by treadmills? Treadmills seem to work for me because I have less of a chance of falling or tripping over cracks or something on the streets, I can often read a book, and it's pretty convenient because I can exercise some at night. What do you think?

Thank you so much!

Dale, Stacey, Kylee, and Lsuryn

[The Bonds]

Dr. Jones, Thank you so much for your thought provoking conference call. I learned a lot and have passed on the information to my children and their aunts and uncles. The aunts and uncles have always told me I should make my children take vitamins, but I have always been of the belief that if my children ate fresh food and maintained a "balance" of sorts, they would not need vitamins. My children have rarely been sick through the years, but even so one aunt has always handed me boxes of vitamins when we go to visit. (I have a counter-top in the kitchen now of unopened bottles!) I have felt alone and on a limb for 12 years, but on Friday, I felt like that limb would definitely not break! My children hate vitamins, so they were also relieved when they heard the news! Since it is time to clean the kitchen, I guess we might just throw those bottles away... Thank you!
The Bonds