Potential Magazine Fall 2017 | Page 14

happy + healthy healthy drink choices Super Sips for Teens Mary Martin Nordness , MA, RDN, LD, CHES Although bottled water is now the drink of choice for many teens, soda, energy drinks, and sport drinks remain the top source of sugar in children’s and teens’ diets. According to the U.S. Department of Health and Human Services, teens guzzle over 100 daily calories from beverages that are void of critical nutrients necessary for bone health and skeletal growth. More than any time in life, adequate calcium is key during adolescence to build a strong skeleton and prevent stress fractures from active sports. According to the USDA Food and Nutrition Service, adolescents, on average, choose food and beverages low in folate, vitamins A and E, iron, zinc, magnesium, calcium, and fiber. It’s important for teens to make the most of every opportunity to get essential nutrients—especially when it comes to beverages! While sugary drinks offer only empty calories, beverages made with real milk such as lattes, chocolate milk and fruit smoothies provide calcium, protein, and a host of other healthy vitamins and minerals. Lat tes Lattes and other coffee drinks made with dairy milk—whether fat-free or full fat—are an excellent way to get bone-building calcium, vitamin A and magnesium. Flavored milk provides the same nine essential vitamins and minerals as white milk. Research shows that chocolate milk is the perfect combo of protein and carbohydrates needed by student athletes to replenish fluids and rebuild muscle after exercise. Added bonus: Teens love it! Fall 2017 8 ounces low-fat vanilla Greek yogurt • 3/4 cup frozen blueberries • 3/4 cup frozen peaches • 1/2 cup low-fat milk • 2 tablespoons honey • 1 cup ice cubes Combine all ingredients in a blender. Blend until smooth and frothy. Serve in a chilled glass immediately. For more nutrient-packed beverage recipes, visit www.southeastdairy.org/dairy-recipes The American Academy of Pediatrics states “routine intake of carbohydrate-containing sports drinks by children and adoles- cents should be avoided or restricted because these drinks can increase the risk of obesity, as well as dental erosion. Energy drinks pose potential health risks because of the stimulants they contain, and should never be consumed by children or adolescents”. Creamy yogurt and milk as ingredients provide a big dose of protein, calcium and magnesium while frozen fruits provide potassium and fiber. 14 | • What A bout Sports and Energy Drinks? Chocolate milk Fruit Smoothies Blues Buster Blueberry Peach Smoothie Mary Martin Nordness is a registered dietitian and certified health educator. She serves as Director of Nutrition Affairs for SUDIA. Nationally, she has been interviewed for WebMD, Cooking Light, Teen Vogue and Eating Well magazine. www.potentialmagazine.com