There has been a firestorm of medical coverage, my own included, on Michael Jackson’s untimely death last week. There is much we still don’t know, including the final toxicology report which may help us to determine the combination of chemicals that appear to have led to his demise.

Here is what we do know:

1 – The initial autopsy appears to have shown no structural heart disease, in other words, no heart attack or heart failure. This increases the likelihood that prescription drugs were involved as a cause, leading to either a respiratory arrest (most likely), or an irregular heart rhythm which led to the heart stopping.

2 – The behavior of the medical team, especially Jackson’s personal physician, is very questionable, at least by my standards. I am a practicing internist, and I worked in the Bellevue Hospital Emergency Room for 8 years, and here are some of the points I and others have raised. Why wasn’t narcan, which rapidly reverses the effects of narcotics, administered? Why wasn’t he brought to the hospital if he wasn’t feeling well? Why did his personal physician allow or facilitate this concoction of pills that Jackson was supposedly taking. It isn’t simply a matter of writing or not writing a prescription; as a primary care doc I feel responsible for knowing and overseeing ALL medications my patients are taking. Why was CPR done on the bed instead of the floor, when the amount of force necessary to provide 30% cardiac output (the goal in CPR) requires full force that can be wasted on a bouncy mattress. Was Mouth to Mouth resuscitation used? Why didn’t the doctor direct the 911 call – why did he leave it to a security guard?

3 – The latest news involves a drug known as propofol or Diprivan. There are reports that Jackson may have been demanding, and possibly receiving this intravenous drug, which could certainly have led him to stop breathing. This is a drug that anesthesiologists ONLY use to induce anesthesia either as a stand alone treatment in elective procedures such as colonoscopies, endoscopies, small plastic surgeries, etc., or as a pre-anesthetic to put patients to sleep followed by general anesthesia and intubation. As a stand alone for colonoscopy, it is generally accompanied by a mask, though it is given intravenously. The dose must be very carefully regulated by an anesthesiologist, and in the doses used, generally only lasts for a half hour or hour. It is never used outside of a hospital or surgical suite.

4 – We have an epidemic of pill popping in our society. Narcotics are vastly overused, in combination with sedatives. These are dangerous combinations, especially when you consider that people become tolerant, requiring more and more to achieve the effect they want, and can easily slip into a toxic, life-threatening range.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for the LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth About the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.” Read more at www.doctorsiegel.com

The Fourth of July weekend is here and whether you’re planning a barbecue at a park, the beach or in your own backyard, don’t forget the sunblock. Sunblock is a major factor in protecting you from getting skin cancer from sun exposure.  According to The Skin Cancer Foundation, “more than 90 percent of all skin cancers are caused by sun exposure and sunscreens are a key weapon in the arsenal against the disease.” 

So, here are some of the answers to what people want to know about sunblock.
 
What makes the sun harmful?
 
There are two types of ultraviolet (UV) radiation that the sun emits.  They are UVA and UVB rays.  UVB rays are the rays that cause sunburn.  UVA rays penetrate the skin more deeply and cause long-term damage, such as wrinkling, leathering, sagging, and other effects of aging.
 
What is the UV Index?
 
The UV Index provides a forecast for the risk of overexposure to the sun.  Knowing the UV Index gives you an idea about the dangers of overexposure to the sun when you are working or playing outside.  It is calculated on a daily basis by the National Weather Service and the Environmental Protection Agency.  The measurement is based on the clouds and local conditions that will affect the amount of UV rays to hit the ground. 
 
It ranges from zero to 10+.  Zero implies a low risk of overexposure to the UV rays of the sun and 10+ is a very high risk of overexposure.  For the average person, a UV Index of 3 to 5 is a moderate risk of overexposure to the sun
 
How can we protect ourselves from the harmful effects of sun?
 
o Limit your exposure to direct sun, i.e., spend time in the shade.
o Wear protective clothing if you’ll be in the sun for along periods of time, especially, a wide brim hat.
o Whether you’re in the direct sun or in the shade, use sunblock with a SPF of 15 or higher.

What is SPF?
 
SPF is an acronym for Sun Protection Factor.  It is laboratory measurement of a sunscreen’s ability to filter the UVB rays to prevent sunburn.  The higher the SPF, the more protection it provides against the sun.  In other words, if you burn in eight minutes and you use a sunblock with a SPF of 10, it will take you 80 minutes to burn.  If you use SPF 15, it will take 120 minutes for you to burn. 
 
In reality, the protection provided depends on several factors:  The person’s skin type, the amount applied and the frequency of application, activities that are engaged in while the product is on, and amount of sunscreen that is absorbed into the skin.
 
How should you apply sunblock?
 
Frequently and liberally!  Despite the fact that it adds hours on to the time it takes for a person to burn, it is best to apply it at least every two hours.  Apply it more frequently, if you are swimming or sweating.  It should also be applied liberally — one ounce per use.  Therefore, if you buy an 8 ounce bottle, it should only last for 8 uses.
 
Which is the best number to get?
 
Anything above SPF 15 is best.  SPF 15 will filter out 92 percent of the UVB rays, SPF 30 will filter out 97 percent of the rays and SPF 50 will filter out about 98 percent. 
 
Whatever number you get, remember to apply it frequently and liberally!
 
What is the best kind to get? 
 
It does not have to the most expensive one on the shelf to be the most effective.  You should look for ones that filter the UVA and UVB rays.  Look for ones that are waterproof or sweatproof.  Needless to say, take waterproof and sweatproof with a grain of salt.  If you go swimming for more than a quick dip and you’re sweating more than a droplet on your forehead, it’s not enough to apply it once.  If you go swimming, apply it again when you come out of the water.  If you’re sweating, apply it more frequently.
 
Are there clothes that have SPF?
 
A regular white T-shirt has an SPF of 3.  There are clothes that are made with zinc oxide and can provide an SPF of 30.  Tighter knit clothing also provides some protection.  Always try to wear a wide-brim hat to give more protection too. 
 
Am I protected from the UV rays in the shade?
 
The shade does provide some protection but the UV rays of the sun can reflect off the water, sand, concrete, and snow (not usually a problem in the summer!) and then penetrate the skin.  So sitting in the shade does provide good protection, but you still need to apply sunscreen.
 
And remember, whether you’re walking on the beach or just sitting on the porch reading a book, it’s always a good idea to have a bottle of sunblock close by. It’s a key factor in reducing your risk of developing skin cancer.

If you have questions about protecting yourself from the harmful rays of the sun or skin cancer – email Dr. Manny at Drmanny@foxnews.com.

Dr. Cynara Coomer is an assistant professor of surgery specializing in breast health and breast cancer surgery at Mount Sinai Medical Center in New York City. She is a FOX News Health contributor providing medical expertise on a variety of topics in cancer research with a focus on women’s health, breast diseases and tips for healthy breasts at any age.

Take out your lean cuts of meat and start grilling. Although, studies have shown meats cooked at high temperatures (fried, broiled, and barbecued) produce a chemical called heterocyclic amines (HA’s), carcinogens that have been linked to several types of cancer, no need to fret any longer.

Scientists are gathering increasing amounts of evidence to show that the levels of HA’s in cooked meat can be lowered by simply marinating the food beforehand. In a recent study published in the Journal of Agricultural Food Chemistry, researchers found that alcohol-based marinades significantly reduced the amount of HCAs formed during cooking. They observed that steeping the meat in alcohol for several hours cut the high levels of carcinogenic compounds. While both beer and wine marinades were effective, the beer marinade was slightly superior in zapping the cancer-causing chemicals. Beer contains more water-retaining sugars than wine which may hinder the transport of water-soluble molecules to the steak’s surface.

Lean meats like filet mignon and sirloin steaks can do more good than harm: They’re a great source of vitamins B6 and B12, selenium, zinc, potassium, and many other essential vitamins and nutrients—not to mention protein. What could be better steak and alcohol in one bite??-Happy 4th of July!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com.

Michael Jackson’s sudden death by cardiac arrest is less shocking than the slow, but steady demise of his soul, which turned him into a music machine fueled by addictions to drugs, money, possessions, fame and plastic surgery.  As my friend and fellow journalist Josh Resnek has remarked, Jackson’s body died at 50; the rest of him died much younger.

Jackson’s life story is a cautionary tale about what happens when a child is deprived of his core self.  That deprivation likely stemmed from what Jackson himself described as the physical and psychological brutality of his father Joe, who reportedly whipped him and verbally abused him and monetized his talents from age 10 through endless rehearsals and performances of The Jackson 5.  Now Joe is planning a big, public funeral for his twice-dead son, keeping him on the stage even after he is gone from this earth.

Jackson’s first, long, tortuous death was a gradual stopping of his metaphorical heart—the heart of a boy harnessed to a father’s tyrannical plans to enslave him.  It left him uncertain whether anything at all was authentic about him, whether there was anything whatsoever he could embrace as the truth. 

He was forever ambivalent about his race, bleaching or otherwise altering his skin tone to appear Caucasian. 

He was forever ambivalent about his facial structure, undergoing plastic surgeries until his nose seemed in danger of falling off his face, his chin became a caricature of the kind with a cleft he must have admired on other people’s faces, and his jaw line became a haunting skeletal representation of just how dead he really was inside.

He seemed forever ambivalent about his gender, because he could not claim even that as his own, morphing from tough guy to girl in appearance and garb. 

He seemed ambivalent about his age, living in an amusement park he built, with zoo animals on display.  Could he have actually missed the fact that he was a caged animal himself, thrilling crowds with his exotic movements and appearance? 

He may have been ambivalent or twisted about what pleased him sexually, given his habit of inviting young boys into his bed and his history of having paid out $20 million to settle a child sexual molestation suit.

He staged sham marriages and “fathered” children who appeared wearing carnival masks in public—all part of the show.  He dangled his baby boy over a railing for his fans, in what may have been the starkest representation of how he felt his own life had ended shortly after birth. 

The distance between a man’s mind and his core self — his soul — is the breeding place for anxiety and depression.  And Jackson apparently tried to contain those unwieldy emotions in the predictable ways — drugging himself by acquiring possessions and trying to shut up the long-dying person inside him with opiates and tranquilizers.  Then the truth asserted itself in the final way it sometimes does.  It stopped his heart suddenly, when, for all intents and purposes, it had not been beating (not for real) for decades.

It is that time of year — tis the season for barbecues!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories.  If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as, chicken, fish, turkey, and sirloin provides less calories, saturated fat and cholesterol than high fat meats, such as dark meats, hot dogs, and full fat hamburger meat. One ounce of lean protein has 45-65 less calories and 5-8 grams less fat than high fat meat. Opt for chicken or shrimp skewers but if your hamburger craving is a must, choose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

You would be surprised to learn that dark meat chicken with skin contains more calories and fat than a hot dog and hamburger:

BBQ chicken (2 pieces) 390 calories, 20 grams of fat
Hot dog contains 260 calories, 17 grams of fat
Hamburger contains 245 calories, 10 grams of fat

3) Choose whole grain buns: Whole grain products have more fiber than white bread. Remember fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salad: Traditionally made potato and pasta salad are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them.

Cole Slaw, 1 cup: 400 calories, 20 grams of fat
Potato Salad, 1 cup: 430 calories, 24g fat

Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season. Or throw some sliced vegetables on the grill – asparagus is also in season and grilles very nicely.

5) Choose your alcohol wisely: When it comes to alcohol, some choices are better than others. So, if you want to have a drink in the shade and you are a beer -lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and crystal light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8oz glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydrations, so don’t forget to DRINK UP!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com

Thoughts of summer often include swimming all day, eating ice cream, and chasing fireflies at night. These days, thoughts of summer also include summer reading lists for students across America. Schools require students to read over the summer in order to maintain their reading skills. For students in upper elementary school, teachers may even assign projects to be completed in conjunction with the summer reading or at the start of the school year.  Educators also want reading to be enjoyable and summer offers an opportunity for the less-than-enthusiastic reader to fall in love with a new style or author without the stress of being tested or writing essays in response to the text.

Below find some suggestions for students entering Kindergarten through 5th grade. Some are common to grade-level reading lists across the country. Others are personal favorites that have solidified my love of reading that began in elementary school. Use this list as a starting point to open your child to an amazing and adventurous world, available to him simply by turning a page.

Entering Kindergarten
The Kissing Hand by Audrey Penn
Stagestruck by Tomie dePaola
Miss Bindergarten Gets Ready for Kindergarten by Joseph Slate

Entering 1st Grade
Beatrice Doesn’t Want To by Laura Numeroff
Frog and Toad series by Arnold Lobel
Henry and Mudge series by Cynthia Rylant

Entering 2nd Grade
Amelia Bedelia series by Peggy Parish
Alexander and the Terrible, Horrible, No Good, Very Bad Day by Judith Viorst
Horrible Harry series by Suzy Kline

Entering 3rd Grade
Cam Jansen series by David A. Adler
Junie B. Jones series by Barbara Park
Magic Tree House series by Mary Pope Osborne

Entering 4th Grade
Sarah, Plain and Tall by Patricia MacLachlin
Frindle by Andrew Clements
Mrs. Frisby and the Rats of N.I.M.H. by Robert C. O’Brien

Entering 5th Grade
The Upstairs Room by Johanna Reiss
The Sign of the Beaver by Elizabeth George Speare
The Tale of Despereaux by Kate DiCamillo

Students in elementary school are typically reading in the summer to support their reading skills and will most likely not be tested on material. This takes the pressure of your child to recall each and every detail and truly read for fun. Regardless of his grade level, you can encourage your child by designating family reading time each day. You could read to your child, take turns reading, or read your own novel, newspaper, or magazine while your children reads independently. You can also choose books that correlate to your summer activities, such as Camping Out by Mercer Mayer or Curious George Goes to the Beach by H.A. Rey and Margaret Rey. Making connections between the text and her own experiences is an important skill for your child to develop.

In addition to the list your school most likely gave you, libraries are another source for great summer reading. If the book you want has already been borrowed, the librarian will be able to recommend an author or book from the same genre.

Check your department of education’s website for curriculum guidelines. The California Department of Education website has a search engine for suggested summer reading, allowing you to search by criteria such as grade level, genre, curriculum connections, and awards that author or book may have won.

Although many of these novels have been developed into movies, encourage your child to read the book first. This provides an opportunity for discussion, in which your child can compare her visions from the book to those on screen.

The most important tip for summer reading is to check with your child’s teacher regarding her current reading level. Choosing books that are below her reading level will prove to be boring and choosing those above will present a challenge that may result in frustration and resistance to read.

Jennifer Cerbasi teaches at a public school for children on the autism spectrum in New Jersey. As a coordinator of Applied Behavioral Analysis programs in the home, she works with parents to create and implement behavioral plans for their children in an environment that fosters both academic and social growth. In addition to her work both in the classroom and at home, she is also a member of the National Association of Special Education Teachers and the Association for Supervision and Curriculum Development.

Studies show that certain foods can increase your chances of longevity by decreasing the risk factors associated with the top diseases plaguing Americans.  Here are some tips to increase your chances of living longer.

BEANS:

There are 23.6 million children and adults in the United States. While an estimated 17.9 million have been diagnosed with diabetes, unfortunately, 5.7 million people (or nearly one quarter) are unaware that they have the disease.

Studies have shown that people who eat a high-fiber diet lowered their risk of diabetes by 30 percent. Foods high in fiber take longer to digest, which means that insulin is created slowly, preventing blood sugar spikes.

PISTACHIOS:

About 400 million people around the world are classified by the World Health Organization as obese. In a study done by Swedish researchers, men who had been overweight at 18 were one third more likely to die prematurely compared to their normal-weight peers. The study of 45, 920 men over an average 38 years underlines the dangers of being overweight and the need to tackle a growing obesity epidemic.

This nut can help! Pistachios are known as “the skinny nut” because they contain two key nutrients which help stave off hunger: Fiber and protein. Pistachios are loaded with omega-3 fatty acids as well. Omega-3’s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL cholesterol. Researchers suspect that omega-3’s may block the production of inflammatory substances linked to arthritis and lupus.

Get cracking! Whether you’re at the office, ballpark or hanging with the guys, stick with pistachio nuts.

EDAMAMES:

Prostate cancer is the most common type of cancer found in American men, other than skin cancer. Prostate cancer is the second leading cause of cancer death in men. One out of every six men will get prostate cancer during his lifetime, and one out of every 35 men will die of this disease.

Researchers from Japan’s National Cancer Center found that increased intake of soy isoflavones significantly reduced the risk of prostate cancer in men by as much as 50 percent.  Soy isoflavones help reduce testosterone, which is the hormone that may increase prostate cancer risk.

While dining with your wife or taking your family out for Japenese food, order some edamame to the table, which are boosting with soy. If that’s not your thing, opt for the miso soup.  If you’re in the car, grab a Soy Joy, which is not only packed with healthy soy proteins, but filled with essential vitamins and minerals.

COFFEE:

Alzheimer’s disease is the leading cause of dementia among the elderly. As of February 2009, as many as 2.4 to 4.5 million Americans are living with Alzheimer’s.

Is your morning cup of joe what gets you through the busy work day? According to the April, 2009 publication of Tufts Newsletter, a new study by Finnish and Swedish researchers reported that people who drink between three to five cups of coffee a day in midlife could be cutting their risk of Dementia/Alzheimer’s disease by 65 percent.

Some studies have also shown that coffee helps protect the nervous system, which can also protect against dementia.  Due to the fact that the average American drinks more than three and half cups of coffee daily, these results can have imperative implications for the prevention or delay of the onset of dementia/Alzheimer’s disease.

If three cups of coffee seems like one-too-many for you, don’t worry — have a skim cappuccino with breakfast or dessert, or grab an iced latte mid-afternoon. These sweet coffee treats will get you through the day. 

ALCOHOL:

Cardiovascular disease (CVD) is the No. 1 cause of death in the United States today. Seventy million Americans suffer from some form of CVD. 

A study by Harvard University researchers suggests that, moderate drinking was associated with a lower risk of heart attack. Those who had one-half to two drinks a day had the lowest heart attack risk — 40 percent to 60 percent lower than healthy men who didn’t drink. And that was true no matter whether they were drinking beer, wine or liquor. In addition, in a recent British study, they found that moderate alcohol consumption along with a healthy lifestyle added 14 years to life, compared with men and women who did not adopt these behaviors.

Do we need to say how to incorporate more alcohol in your diet? Just don’t get carried away doing shots with the guys.

SKIM MILK:

Both genetic and environmental factors play a role in multiple sclerosis (MS), a neurological condition that affects 2.5 million people worldwide.

Consuming sources of vitamin D like skim milk, eggs and sardines will help reduce the risk factors associated with MS.  According to researchers at Oxford University, northern countries, which have less sunlight, tend to have a higher incidence of MS. The study proves that vitamin D controls the activity of a gene that increases the odds of MS. Vitamin D attacks the fatty sheath that insulates the nerve fibers in the brain and spinal cord, reducing one’s risk of MS.

Switch from whole milk to skim milk and save on almost half the calories and eight grams of fat. Add skim milk to your coffee, smoothies and cereal bowls.

ONIONS:

According to researchers at the University of California’s School of Public Health, the healthiest people were those who consumed substantial dietary vitamin C on a daily basis.

There has been more research about the immune-boosting effects of vitamin C than perhaps any other nutrient. Vitamin C increases the production of infection-fighting white blood cells and antibodies, as well as levels of interferon — the antibody that coats cell surfaces, preventing the entry of viruses.

What’s a burger without sautéed onions?? Grill up some onions for your burgers and steaks and eat your way to a healthier life.

BANANAS:

Until the age of 55, more men suffer from high blood pressure than do women.

Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure.

Not only are bananas an amazing post-workout snack, but they are great to eat any time of day. Slice up some bananas into your morning bowl of oatmeal or cereal.  Blend bananas into a fruit smoothie or as a delicious dessert, or enjoy dark chocolate frozen bananas.

CHOCOLATE:

High cholesterol puts men at increased risk for heart attacks, strokes and peripheral artery disease. For many men, the risk of high cholesterol starts in their 20s and increases with age. High cholesterol tends to run in families, so obviously genes play a role. But a variety of lifestyle factors also affect cholesterol levels ― including diet, activity level, and body weight

According to Dutch researchers, men whom consumed cocoa lowered their risk of dying from heart disease by 50 percent compared to those who did not eat cocoa. Cocoa contains chemicals called flavanols, which have been linked to lower blood pressure and improve function of the cells lining the blood vessels.

How exciting is this? Something that you grew up on can actually help reduce your cholesterol! 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Dear Yvonne,
My girlfriend enjoys me giving oral sex, but has to shower before I pleasure her. How can I make her realize she doesn’t have to shower? I understand her wanting to be as fresh as possible, but I don’t mind. I even prefer that she not shower. Any suggestions? Thanks!
—Rob

Dear Rob,
Let your girlfriend know how much you love pleasuring her, and how much you like her in her “au natural” state. As you pleasure her, and then again during after play, express how much you enjoy her taste and smell — how much it turns you on, and more so than shower fresh. Given most females are raised with the idea that their genitals are “dirty,” it may take a while to undo the damage that has been done. Positive reinforcement over time should, however, help your cause.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

As most of you know, children are notoriously fussy eaters.  However, there are ways to insure that your child is consuming a healthy diet despite what they might think.  Many of the foods that your child already loves are healthful and nutrient-dense.  All it takes is a little knowledge to make some informed choices and your child will be flourishing.  Here are some examples of typical kids’ foods that actually pack quite the nutritional punch:

1. American cheese: Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  American cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair. 

2. Chocolate milk: Milk is another excellent example of a good source of calcium and protein, as well as many other vital nutrients. Children need at least 2 cups of milk each day to meet their needs.  While that may be hard to do with plain, white milk, studies show that by flavoring their milk, not only is consumption increased, but the tendency for kids to drink sugar-laden soft drinks and juices is reduced.

3. Breakfast cereals:  While there are many breakfast cereals on the market that have little-to-no nutritional value and tons of sugar, there are brands that are quite healthy. Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition than they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system.

4. Yogurt:  Another calcium and protein source, yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

5. Hamburgers:  Most of us equate hamburgers with fat and an unhealthy diet. However, hamburgers happen to have a lot of nutrition in them.  Especially when purchased and prepared at home, look for the leanest ground beef and make them yourself.  Beef contains nutrients such as iron and zinc, and is an excellent source of high-quality protein.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.