Q. Is raw milk better for my family?
A. Unpasteurized milk is the beverage of choice for young
calves, lambs and kid goats, but choosing it for your family could
be a ``raw deal,'' according to nutritionists at the USDA/ARS
Children's Nutrition Research Center at Baylor College of Medicine
in Houston.
There is no scientific evidence that the living organisms in raw
goat's or raw cow's milk make it nutritionally superior to
pasteurized milk or that they enhance human resistance to disease.
But, what is well-documented are the numerous cases of food-borne
illness linked to raw milk consumption each year.
Milk is a perfect food for growing E. coli, salmonella, listeria
and other bacteria that can make milk-loving humans ill. Even
buying raw milk from certified producers is no guarantee that it's
free from contamination.
Another concern is whether the rabies virus can be transmitted
to humans through unpasteurized milk products. Because the answer
to this is unknown, Massachusetts health officials have taken the
precautionary measure of giving rabies inoculations to humans who
have recently consumed raw milk from cows found to have this deadly
disease.
So for safety's sake, stick with pasteurized milk products when
feeding young children, pregnant women, the chronically ill and the
elderly, all of whom are particularly at risk for serious
food-borne illness. Also, caution children to avoid drinking raw
milk that might be offered to them during visits to petting zoos
and farms.
Q. How can I be sure my toddler is getting enough calcium?
A. The first step is knowing your child's calcium requirements,
says Becky Gorham, a registered dietitian with the USDA/ARS
Children's Nutrition Research Center at Baylor College of Medicine.
Children between the ages of 1 and 3 need 500 milligrams each day,
or the equivalent of one and two-thirds cups of milk, while those
between the ages of 4 and 8 need 800 milligrams. During the peak
bone-building period, 9 to 18 years of age, the recommendations
jump to 1,300 milligrams a day.
Next, read food labels to become familiar with the calcium
content of the foods your child east. Because the percent daily
value (%DV) for calcium listed on food labels is based on 1,000
milligrams, multiply the %DV by 10 to get the number of milligrams
per serving. For example, a one-cup serving of milk as a %DV for
calcium of 30, which means it provides 10 x 30 or 300 milligrams of
calcium. A quick label check shows that one and one-half ounces of
cheese, one cup of yogurt and one cup of calcium-fortified orange
juice each have about the same amount of calcium as a cup of milk.
It's also a good idea to look for the words ``high in calcium''
or ``an excellent source of calcium'' on the packaged goods you
buy. Labeling laws require that food products making these claims
provide at least 300 milligrams of calcium per serving.
Finally, vegetables like collard greens, kale, Chinese cabbage
and broccoli contain significant amounts of calcium, as do
calcium-fortified ready-to-eat cereals.
Q. How nutritious are potatoes?
A. The nutritional content of America's favorite vegetable can
vary greatly depending on how it's prepared.
A plain, seven-ounce baked potato eaten with the skin provides
nearly 50 percent of vitamins C and B6 recommended for adults each
day, as well as plenty of potassium and nearly 5 grams of fiber --
all for only 220 calories and zero grams of fat.
But, because fat provides 43 percent of the calories in French
fries, a small, 2.5-ounce bag provides the same number of calories.
If potato chips are your choice, the portion size shrinks to just
1.5 ounces. In terms of nutrient content, the baked potato wins
hands-down, providing at least twice the amount of vitamin C, B6
and fiber per calorie.
To help keep potato-based dishes from becoming nutritionally
challenged: Cook from scratch, which lets you control nutrient
losses and added calories. Tip: use fresh potatoes and leave the
peeler in the drawer. Choose low-fat cooking techniques, such as
steaming, baking or microwaving. Tip: prepare ``oven fries'' as a
lower-fat alternative to French fries. Bring the water to a boil
before adding potatoes to shorten cooking time and preserve vitamin
C content. Limit the fat and saturated fat content of ingredients
use din potato-based dishes. Tip: Use olive oil in dressings for
potato salad, top baked potatoes with fat-free sour cream and
low-fat cheese and adjust recipes to eliminate or limit the use of
butter, stick margarine and cream.
