In a news release, the AAP notes that the U.S. allows the use of more than 10,000 additives to preserve, package, or modify the taste, appearance, texture, or nutrients in foods. Many were grandfathered in for approval during the 1950s, and around 1,000 additives are used under a GRAS designation process that doesn’t require U.S. Food and Drug Administration (FDA) approval.

We went to a pair of our experts to learn more about the GRAS designation and how food additives are regulated. Dr. Carl Winter is a specialist in Cooperative Extension in Food Science and Technology at the University of California at Davis. Dr. James Hollis is an associate professor in the Department of Food Science and Nutrition at Iowa State University.

Can you give us a general explanation of how the GRAS designation works? Is the process viable?

Dr. Winter: This GRAS classification basically grandfathers in historically-used food additives as approved food additives without the need for additional toxicological testing. It is a controversial classification but one that has nevertheless streamlined the regulation of food additives in the U.S.  In cases where additional toxicological information suggests an additive does not meet the GRAS criteria, the FDA is allowed to remove the GRAS classification. The burden for doing toxicological testing rests with others outside of the food additive manufacturer, however.

 Dr. Hollis: Under the Federal Food, Drug and Cosmetic act, any food that is intentionally added to a food is viewed as a food additive. Food additives are required to undergo review and approval by the FDA before it is marketed. However, if a food additive can be shown to be safe under the conditions of intended use, to the satisfaction of a panel of experts, it is deemed generally recognized as safe (GRAS).   

The AAP says the additives of most concern are bisphenols, phthalates, perfluoroalkyl chemicals, perchlorates, artificial food colors, and nitrates and nitrites. What’s the concern here?

Dr. Winter: As is the case with all chemicals in food, the key component is how much are consumers exposed and whether this level of exposure provides a sufficient buffer of safety. All of the above chemicals listed above obey the basic principle of toxicology, meaning that all can display toxicological effects at a high enough dose. This, by itself, is not justification for consumers to avoid foods containing such chemicals.

Dr. Hollis: While all chemicals are potentially toxic, it all depends on the dose. The level of exposure to food additives under normal use is highly unlikely to reach levels where toxicological effects appear. However, data exist that link several food additives with increased risk of chronic disease. For instance, nitrites and nitrates are food additives used to prevent the growth of pathogenic bacteria in processed meats. Studies have shown a modest association between dietary nitrite/nitrate and certain cancers. Other studies report that dietary nitrate is associated with reducing blood pressure and may reduce risk of cardiovascular disease. It is important to note that these studies only show an “association” between dietary nitrate/nitrite with these diseases and do not demonstrate that they are the causal factor in this relationship. At present, the data is imperfect, inconclusive and it is not possible to draw strong conclusions.

What’s your advice to parents who read about this policy statement? Are there steps they can take to play it safe?

Dr. Winter: The best thing parents can do is to make sure their children consume a healthy and balanced diet full of fruits, vegetables, and whole grains. The theoretical risks posed by GRAS food additives pale in comparison to the health benefits of eating a good diet. There are mechanisms in place to revoke GRAS status if sufficient evidence warrants such an action.

Dr. Hollis: Consuming a diet that meets dietary guidelines and includes a variety of fruits, vegetables and whole grains is key to good health. There are still some unanswered questions in this area but I don’t think parents should be unduly alarmed.

Food additives are regulated by the Food and Drug Administration. Typical levels of exposure are not likely to affect health. For children, eating a balanced diet with lots of fruit, vegetables and whole grains is the best way to be healthy.

The post Pediatrics Group Calls for Change in Food Additive Regulation appeared first on Best Food Facts.

We reached out to two experts from Pennsylvania State University to understand why livestock producers use hormones.  Dr. Troy Ott is a reproductive biologist and professor of reproductive physiology, and Dr. Tara Felix is a beef extension specialist.

Should I be worried about added hormones in my meat or milk?

Dr. Ott and Dr. Felix: “No. The amounts of added hormones used, and the approval process required by the FDA, ensure that there is no risk for human consumption. We both serve meat and milk from hormone-treated animals in our homes because we know that it is safe and that it results in more efficient production – helping the farmer and the environment.”

What species of animals can be given hormones?

Dr. Ott and Dr. Felix: “Among the major livestock species, no added hormones are given to poultry or pork in the United States. There are several hormones that can be used for cattle and sheep. Many of the hormones administered to cattle and sheep are used to regulate their reproductive cycles. These techniques are like those conducted on humans (think birth control and in vitro fertilization). For beef cattle, hormones can also be used to improve growth efficiency.”

In Canada, beef cattle are the only species that are given added hormones.

How are these hormones administered to animals?

Dr. Ott and Dr. Felix: “Hormones can be given through the feed, by direct injection, or by slow release implant placed under the skin of the ear.”

Why are animals given hormones?

Dr. Ott and Dr. Felix: “Consumers should know that hormones are used to make livestock production more efficient. If an added hormone can increase milk production per cow by 15% or growth by 10%, then we can make the same amount of product with fewer animals using fewer resources (land, water, feed) and have less impact on the environment. This last point is critical – with the population of the planet expected to increase by 2 billion people (the equivalent of two more Chinas in population) by 2050, agriculture needs to become more efficient. Estimates are that we will need 50 to 70% more food, and that food will need to be produced while reducing the impact of agriculture on the environment, i.e. using less land, feed and water.”

How is hormone use regulated?

Dr. Ott and Dr. Felix: “The use of hormones in livestock is regulated by the United States Department of Agriculture and the Food and Drug Administration. These agencies evaluate the safety and effectiveness of added hormones for the animals and for the humans who consume their products. This is an extensive and costly process that is conducted by animal scientists, veterinarians, and physicians.  For hormones to get approved by the FDA, they must meet all the criteria necessary to be deemed “safe” by the FDA. Those criteria are the absence of:

• residue in edible tissues
• chronic physiologic effects
• acute toxic effects
• mutagenic potential
• carcinogenic potential

“In short, hormones go through rigorous testing to ensure that they are safe for use and do not bring harm to humans or animals. This is an added safety mechanism even though most of the hormones used are used at such low amounts that they would not present a safety risk for humans.”

We hear from parents who are concerned about the impact of hormones in food regarding their children.  What advice would you give them?

Dr. Ott and Dr. Felix: “We encourage parents who are worried to seek out the facts on this topic and we have included a few good sites to start the learning process. Be wary of people or web pages trying to scare you about the food supply. Typically, these people and web sites are also trying to sell you something. Beware of anything that follows the word ‘detox’ as this is one of the most frequent scams people encounter on the web. More than 99% of the toxins your body ingests are natural toxins found in plants. If you follow the USDA My Plate recommendations, the only detox you will ever need will be handled by your liver.

“It is important to remember that we have the safest, most abundant and affordable food supply in history. Many dedicated scientists and farmers are working hard to continue these achievements and meet the challenge of feeding a growing global population sustainably. This can only happen if consumers are able to learn the facts about modern food production.  Remember, facts – not fear.”

Most of the toxins you eat are natural toxins in plants.
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Resources for more information:

• FSIS USDA Beef from Farm to Table
• National Chicken Council- Chickopedia: What Consumers Need to Know

Some animals are given hormones to produce food more efficiently, using less land, feed and water. The use of added hormones is carefully regulated by government agencies and the food supply is monitored to ensure compliance with these regulations. The amount of hormones used and the approval and monitoring process ensure that all animal products are safe for children and adults to eat.

The post Why Are Animals Given Hormones? Part 3 appeared first on Best Food Facts.

Wanting to know more about the role that breakfast plays in the diets of both children and adults, we reached out to Toby Amidor, registered dietitian and author of ‘The Healthy Meal Prep Cookbook: Easy and Wholesome Meals To Cook, Prep, Grab, and Go.”

Bottom line – is breakfast *really* the most important meal?

Amidor: “Moms have always said that breakfast is the most important meal of the day, and I believe this is still true. It is imperative that you start your day fueled properly after going 8 or 10 hours without food. Research has also shown that skipping breakfast can lead to over-consumption of calories later in the day. In addition, breakfast is also an opportunity to take in important foods and nutrients needed to stay healthy.

If quality matters at breakfast, what should we be eating?

Amidor: “You don’t need anything huge for breakfast, it’s quality not quantity that matters most. By quality I mean foods that provide nutrients you need to keep you healthy, especially foods that we tend to under-consume.

“According to the 2015 dietary guidelines for Americans, Americans eat only 10% of the recommended amount of vegetables, 15% of fruit and only 2 of the 3 recommended daily servings of dairy. As with grains, most folks in the U.S. do not make half their grains whole – another recommendation from the dietary guidelines. As such, the amount of calories in breakfast vary based on individual needs, but should range from around 250 to 450 calories and include at least two food groups (whole grains, fruits, vegetables, low or nonfat milk or dairy, lean protein).”

Is cereal a healthy choice at breakfast?

Amidor: “It can be. Cereal can be high in added sugar, so it is important to read the nutrition facts panel. In addition, many folks over pour cereal which then provides many more calories than needed. You can pour 2 servings of the serving size listed on the box, but if you are still hungry, opt to top the cereal with fresh fruit or add a hardboiled egg on the side for more protein.”

Amidor shared ideas for breakfast besides cereal.

Other benefits of breakfast:

• Breakfast eaters tend to have lower rates of heart disease, blood pressure and cholesterol. (American Heart Association)
• Breakfast influencers a majority of our being during the day, including physical and mental performance. By eating breakfast, you are refueling the body with the nutrients it needs to start, and continue through, the day. (University of New Hampshire)

During a study at University of Hohenheim in Germany, however, a research group tested 17 healthy adults over the course of three days. During the three days, they were instructed to follow different schedules – one day they skipped breakfast, one day they consumed three regular meals and one day they skipped dinner. The research findings showed that people burned more calories over a 24-hour period when they extended their overnight fast compared to a normal three-meals-a-day diet. However, there were reports that glucose levels were higher after eating lunch on days where breakfast was skipped.

This study suggests that skipping breakfast can boost your metabolism. What do you think about that?

Amidor: “The study, conducted with a very small number of subjects (17), found some difference between skipping breakfast versus skipping dinner. My concern would be the nutritional status of these individuals over an extended period to see if eating only two meals provided the nutrients they needed to stay healthy.  In this study, participants were provided with all meals that were well balanced, but can this type of diet really be mimicked outside of the home? Americans do not meet the needs of many foods including recommended servings of fruits, vegetables, whole grains and dairy foods. So, trying to have folks take in the required nutrients in two meals may be extremely challenging to say the least. In addition, the practicality of skipping dinner regularly when in our culture it is a time to sit with the family and eat may be taking away the social aspect of the family– especially in an electronic filled world where we are seeing less face time between people, including families.”

When it comes down to it, eating breakfast is important to a maintaining a balanced diet. While you’re making decisions about what foods to eat, remember that quality matters. Be sure to diversify your food groups to get a great start to your day.

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The answer: Yes. Milk comes from animals and it contains hormones, including estrogen.

One of our experts, Dr. Ann Macrina, explained that estrogen is a steroid hormone that is found in higher concentration in higher fat dairy products. But Dr. Macrina wants to remind you that the overall quantity of steroid hormones in dairy products such as milk, ice cream, cheese products is much lower than the total amounts that are naturally produced in the body.

“For example, butter is about 80 percent fat, and one serving contains 1.9 nanograms (billionth of a gram) of estrogen. One 8-ounce glass of whole milk contains 2.2 nanograms of estrogen. One 8-ounce glass of skim milk contains 0.8 nanograms. The human body produces from 54,000 nanograms to 630,000 nanograms of estrogen per day,” she said.

Check out this infographic that breaks down hormone levels in foods compared to pregnant women, adult women, adult men, and pre-pubescent children for better understanding of the numbers.

What about hormones and early puberty? Again, Dr. Macrina says that all living things, including cows, produce hormones and growth hormones naturally. Does this mean that growth hormones in milk are causing early puberty in girls? Dr. Macrina doesn’t believe so:

“The age at which puberty begins in girls has been decreasing since the mid-1800s. It is odd to blame it on dairy products since dairy consumption has actually decreased during the same timeframe.”

She goes on to explain that one reason girls are maturing more quickly because of access to better nutrition.

Another expert, Dr. Terry Etherton, says:

“There are zillions of protein hormones in both plant and animal foods. They are digested in the stomach, which kills their ability to have any biological activity. There is just no way to come to a science-based conclusion that hormones in food or dairy products cause early puberty.”

Another question we have received is if there are health benefits to drinking organic milk. Not according to Dr. Wondwossen Gebreyes. Organic milk is not healthier, nor does it prevent you from ingesting growth hormones. Dr. Gebreyes states that there is no nutritional difference between organic and conventional milk and that all milk is tested before reaching the market based on strict FDA regulations. Whether drinking organic or non-organic work, Dr. Gebreyes encourages everyone to eat a balanced diet.

This is one of the many questions surrounding milk today. Is plant-based milk better? Are there hormones in milk?  Are there growth hormones in milk? Do those hormones cause early puberty? Is organic milk better? Last year we wrote about the “myths” of dairy, concerning lactose intolerant, weight gain, hormones and organic milk. These questions are good to ask and we’ll continue to bring you science-based answers.

Yes, there is estrogen in milk and it is safe to drink because milk still contains 16 of your essential nutrients.

The post Does Milk Contain Estrogen? appeared first on Best Food Facts.

“My grandson was switched to almond milk after he was weaned at eight months. He eats no dairy. He is now four-and-a-half years old. He has no medical reason for not consuming dairy. What will be his development challenges for not consuming dairy?”

With the growing popularity of plant-based drinks, many parents, grandparents and caregivers are likely considering similar questions. We reached out to Dr. Dennis Savaiano, professor in the Department of Nutrition Science, Purdue University.

He explained that it depends on a person’s overall diet.

“Dairy foods are a great source of nutrients, especially calcium, protein and other vitamins and minerals. Not eating dairy makes eating a nutritious diet more difficult, but not impossible,” he said.

As with many nutrition issues, it is important to read labels of plant-based milk products.

“Many almond milks have poor nutrient composition. Be careful in reading labels to ensure that the products contain good nutrition and not simply empty/sugar calories,” Dr. Savaiano added.

In our article about plant-based milks, Dr. Ann Macrina, Penn State University, explained that all cow’s milk is relatively consistent in protein and mineral content. The amount of fat varies in the different types such as whole milk, skim milk, etc. That is not the case with plant-based milks, which include drinks made from almonds, soy, rice or other plants.

“Plant-based milks are quite variable. Some have as much fat as cow’s milk. Some have a higher sugar content. The big difference is protein. The quality of plant protein generally is not as high as animal protein. Cow’s milk has more of the building block proteins that humans need in their diet,” she said.

It is possible for children and adults to get necessary nutrients without consuming dairy; however, it is essential to read labels and make sure the overall diet has adequate vitamins, minerals and protein.

You can get all necessary nutrients without dairy, but be sure your diet has vitamins, protein.
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Do you have a question for the experts at Best Food Facts? Send it in here or email us at expert@bestfoodfacts.com. You can also follow us on social media.

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How many snacks should a child have a day? How about high school and college-aged students? We reached out to expert Dr. Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist, North Dakota State University Extension Service, to find out how to better distribute (and pick!) snacks for people of all ages.

Are there any health benefits for snacks?

Dr. Garden-Robinson: “Well-timed snacks can prevent overeating and also can fill nutrition gaps. For example, if you assess your own diet and determine you aren’t eating the recommended 4 ½ cups (or more) of fruits and vegetables, well-chosen snacks can help you meet your needs.  Fruits and vegetables provide vitamins, minerals, fiber and disease-fighting phytochemicals, which are natural plant chemicals.

“Instead of going to the candy vending machine at work, you might find that a handful of grapes mid-morning and carrot sticks with hummus in mid-afternoon quench your appetite. If you are not getting enough whole grains, have whole-grain crackers or popcorn for a quick snack. Perhaps you are not consuming enough calcium, so calcium-rich snacks such as yogurt, cheese or calcium-fortified cereal might fill your calcium needs.”

What are some snacks that should be avoided? Are there any?

Dr. Garden-Robinson: “Sugary and salty snacks sometimes compete for our attention, even when we have the best nutrition intentions. Try to quench your appetite with nutrient-rich foods. If you occasionally choose ‘less-healthful’ snacks that might be high in calories, sodium and/or trans fat, have a small portion. Read and compare the nutrition labels, put one serving (based on what the package says) in a container, and savor your ‘treat’ slowly without distractions. Avoid eating food directly out of the box or package, because people eat more than one serving if eaten directly from the package.“

How many snacks should a child have a day?

Dr. Garden-Robinson: “On average, children need three meals and two or even three small snacks per day.  Children often cannot eat enough at mealtimes to meet their energy needs, so well-timed snacks can help prevent them from becoming overly hungry. However, keep in mind that continual snacking may lead to excess calorie intake that could contribute to overweight or obesity. Many experts suggest keeping snacks in the 100- to 200-calorie range.”

“Snacks are an important part of the day for school-age children, because kids need to fuel their bodies and brains. In addition to meals, children need healthful snacks to enjoy mid-morning at school, another snack right after school and perhaps, a bedtime snack.”

If your child is more active, does that mean that they should have a higher calorie intake?

Dr. Garden-Robinson “Level of physical activity, age and gender are factors that play a role in how many calories that any of us need from childhood throughout adulthood. Children who are more active usually need additional calories, but the increase in calorie needs may not be as much as we may think.  For example, an 8-year-old female who is ‘sedentary’ may need about 1,200 calories, while her ‘moderately active’ peer might need about 1,400 to 1,600 calories and another ‘active’ female peer may need up to 1,800 calories.”

What are some healthy, and easy, snacks that you recommend for families on the go?

Dr. Garden-Robinson: “Parents will want to think about their children’s food likes and dislikes, and also be a role model for healthful eating. Unfortunately, the majority of U.S. children do not meet the daily recommendations for fruits, vegetables or whole grains, so consider foods from these groups as go-to snacks.  Keep in mind potential food allergies and choking hazards as you plan snacks for children, too. Be sure the pieces are the proper size and texture/hardness for children to safely eat.

For example, bananas, apples, grapes, cherry tomatoes and mini-carrots are portable snacks that require minimal preparation. Parents can make their own cereal snack mixes from their child’s favorite whole-grain cereal, dried fruit such as cranberries or raisins and/or nuts, then place in snack-size zipper-top plastic bags. From the dairy group, consider string cheese (low-fat mozzarella) and whole-grain crackers as a protein-rich fun snack with a little crunch. See Make Your Own Snack Mixes and Nutritious After School Snacks for easy snack ideas and recipes.”

For middle schoolers and high schoolers, what should they be consuming? How many calories a day? Should they be eating more or less snacks?
Dr. Garden-Robinson: “Kids in middle school and high school are still growing and need adequate nutrition and an occasional snack to fuel their development. Most nutrition experts suggest three meals and one snack for older children, but that will vary depending on how physically active the teens are and whether they are going through a growth spurt. For example, a 14-year-old sedentary boy may need 2,200 calories while his active counterpart may need 3,200 calories.

“Teenagers often exercise more independence in their food choices, and they may enjoy making their own snacks. Parents should be sure to have healthful snacks and ingredients readily available in their refrigerator, freezer and/or cupboard.  Make the home environment conducive to healthful choices.  For example, have a bowl of bananas on the counter, and sliced melon, strawberries, yogurt, carrots and broccoli florets in the fridge. Have frozen fruit and Greek yogurt available for smoothies, and whole-grain tortillas, shredded cheese and salsa ready to roll and microwave for a quick warm snack. Hummus (made from protein-rich chickpeas) and whole-grain crackers also make a tasty snack.

“Older kids may be more adventuresome eaters, and they may enjoy preparing their own snacks. Be sure that the budding chefs know about kitchen safety, including proper handwashing as well as safe use of a microwave oven, toaster and/or oven. Set rules about what they are allowed and not allowed to do.”

For a college-aged student, what are some snacks that they could keep in their backpack or in their dorm room for on the go that would be easy and healthy?

Dr. Garden-Robinson: “Trail mix with nuts, seeds, dried fruit and whole-grain cereal are excellent appetite-quenching, backpack-friendly, shelf-stable snacks for students on the go. Many students enjoy high-protein ‘granola-type’ bars. College students often are very creative when it comes to food. Most college students have mini-refrigerators or microwave ovens, so having these options available opens up a wide range of possibilities for snacks, including popcorn, Greek yogurt with fruit, hard-cooked eggs and fresh salsa and chips. Even a high-protein beverage, such as chocolate milk, can be considered a snack. (In fact, research has shown chocolate milk to be a good sports-recovery beverage.) Peanut butter or other nut butter on apple slices provide a tasty study break, too!”

When it comes to snacking, there are proven health benefits. Consider calorie and nutrition needs to have a perfect snack at any age. Here are some ideas.

The post Healthy Snack Ideas for Kids of All Ages appeared first on Best Food Facts.

Over the past 10 years the prevalence of peanut allergies in American children has nearly doubled, and about 2 percent of children have a peanut allergy. While there are many theories and speculations, it’s unclear exactly why allergies have increased.

Now, the American College of Allergy, Asthma and Immunology is suggesting new guidelines about introducing peanuts into an infant’s diet. New research shows that introducing peanuts around 4 to 6 months of age can reduce the risk of the child developing a peanut allergy.

The Learning Early About Peanut study (LEAP) concluded that the early introduction of peanuts dramatically decreased the risk of developing peanut allergy. Of the children that were given peanuts as an infant, only 1.9 percent were allergic at the age of 5 compared to 13.7 percent of the children in the group that avoided peanuts.

Dr. Stephen Taylor, Best Food Facts expert and Professor and Co-Director of the University of Nebraska Food Allergy Research & Resource Program, states, “It seems like a good idea to avoid allergens in food, but that may not be the best course. Some evidence suggests that early introduction of certain kinds of solid foods into the baby’s’ diet may actually promote tolerance of those foods, rather than the development of food allergies. The recently completed research in England does indicate that early ingestion of peanuts may help to prevent the development of peanut allergy, but parents should seek advice from their pediatrician or allergist because there are some important caveats to that advice.”

The LEAP results have prompted the AAAAI to give guidance to assist healthcare providers across the globe in their clinical decisions. The new guidelines reflect collaboration between a dozen medical organizations from countries including the U.S., Canada, Japan, and Australia, as well as the European Academy of Allergy and Clinical Immunology and the World Allergy Organization. These recommendations include:

• Given the LEAP findings, high-risk infants should be introduced to peanuts or peanut-containing products between the ages of 4-to-11 months of age. High-risk is defined as those having severe eczema and/or an existing food allergy.
• Infants who show signs of eczema or egg allergy within the first 4-to-6 months of life should be tested for peanut allergy with a skin prick test and possibly a medically-supervised peanut challenge. Families with such a child should work with a physician to facilitate safe, early introduction of peanuts if possible.
• Parents of children who have fewer risk factors for peanut allergy are not advised to delay giving their children peanuts. This has been the case for several years.
• Though LEAP details many aspects of how peanuts can be introduced, physicians should note that it does not discuss alternative doses of peanuts, the minimal length of treatment necessary to induce tolerance, the potential risks if peanut consumption is stopped early, or what happens if the infant does not consume peanuts on a regular basis.
• These guidelines do not apply to older children or those with existing peanut allergy. These only apply to infants who have never eaten peanuts. People with existing allergies must continue to carry epinephrine.
• These guidelines also stress the importance of intervention by healthcare providers rather than potentially dangerous parent-conducted interventions.  

The post Preventing Peanut Allergies: Is it Possible? appeared first on Best Food Facts.

Back to school means back to the brown bag for many students. That could also mean too much sugar.

The American Heart Association has issued a recommendation that children should consume no more than six teaspoons of added sugar per day. The Children’s Food Trust analyzed more than 300 million lunches that children in the United Kingdom carried to the school. The survey found many of these meals contained high levels of sugar with some popular combinations providing a full day’s supply of sugar.

“This is so tough for parents. Families often choose packed lunches as simple reassurance that their children will eat something during the school day or on a day out – fussy eating is a huge worry for so many mums and dads,” said Linda Cregan, CEO of The Trust.

Potato chips – which the English call “crisps” – cookies and drinks were found to be the primary source of added sugars.

The good news? Most lunches contained fruits and vegetables.

Packing a healthy lunch for kids as well as adults takes a little planning, but following the ABC’s can help make the grade:

A – Aim for balance. A balanced lunch should contain a little bit of goodness from each food category. For inspiration, visit ChooseMyPlate.gov to make sure you’re providing enough protein, fruit, vegetables, dairy and grains.

B – Be creative. No one wants a boring lunch! Don’t be afraid to mix things up by providing a variety of foods you know your kid will actually like (and eat).

C – Choose wisely. Pack a lunch that fits your student. Keep in mind their age, level of activity and personality. More active kids will benefit from a heartier lunch, while young kids may prefer bite-sized foods like baby carrots or small sandwich sections. And if your kid actually has a rocket science class, don’t forget to pack some lean proteins to help keep their mind engaged!

Food safety is also important for packed lunches. Dr. Janeal Yancey provides some simple steps to make sure those lunches spend as little time in the “danger zone” as possible.

• Carry an insulated lunch box or bag.
• Use ice packs and make sure they’re cold as possible.
• Put breads, which are good insulators, closest to the opening of the lunch box.

_{Image: “Laptop Lunches Puzzle Sandwich” by Melissa is licensed under CC BY 2.0.}

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“Do hormones in meat and milk products make our children bigger? Not fat, just bigger? Two of my children, both big meat eaters, are very large. My son is 6‘ and my 12 year old daughter is 5’8” My husband is 5’11” and I’m 5’6”. Our daughter that has never been a big meat eater is 5’4’. When my son was still at home, we’d go through 17 gallons of milk in 2 weeks. Do the hormones have anything to do with this?”

We asked Dr. Terry Etherton, Distinguished Professor of Animal Nutrition and Head of the Department of Dairy and Animal Science at Penn State University, to respond. Dr. Etherton is an internationally recognized expert for his research in the area of endocrine regulation of animal growth and nutrient metabolism and is one of the foremost experts in the world on the biology of porcine and bovine somatotropin action in pigs and dairy cattle.

“The overwhelming scientific evidence indicates that there is no increased health risk from consuming meat and milk that is associated with the hormones found in these products. The reality is that there are many, many naturally occurring protein and steroid hormones in all animal and plant-derived foods.”

Dr. Etherton notes that claims stating hormones in meat and milk are linked to overgrowth in humans are simply unfounded. In fact, he’s been writing on the subject for years, having reviewed the research and working with experts in the field. Take, for example, this post from 2007. In it, Dr. Etherton discusses how one milk company chose to label their milk with “FREE OF ARTIFICIAL HORMONES” and “FREE OF ARTIFICIAL GROWTH HORMONES” statements.

To this, Dr. Etherton focuses on the facts about hormones:

Hormones are naturally occurring compounds produced by all plants and animals (including humans) to regulate specific bodily functions. Take insulin for example, this is a protein hormone that helps our bodies utilize glucose (blood sugar)—without this hormone you will die. Our bodies produce and depend on hundreds and hundreds of hormones for us to live. Hormones are not limited to the animal kingdom; plants also depend on hormones to grow and develop.

So all of our food naturally contains many hormones, and consuming them is unavoidable. Knowing that all food has many hormones, primarily protein based, what effect do they have on us? Well, protein hormones are simply broken down and digested to furnish our bodies with essential amino acids.

Back to the statements found on the milk jugs Dr. Etherton saw: “My contention is that Rutter’s advertising is now very confusing and extremely misleading.”

And the United States Food & Drug Administration agrees. In 1994, the FDA approved the synthetic compound named “bovine somatotropin” (rbST where “r” means synthetically produced) or bGH (bovine growth hormone). This protein hormone is an exact copy of the – bST that is present in all cows and all cow’s milk. Similarly, hGH (human growth hormone) is present in human growth milk.

What does rbST do? An injection of the hormone every two weeks allows cows to produce more milk than they would have been able to without it.

Dr. Etherton:

Since 1994, rbST has been safely used by dairy producers to increase milk production. This product has been more thoroughly studied and evaluated than any other animal product. The FDA thoroughly examined its human safety, and during over a decade of use, I have never seen any harm to cows.

The FDA has maintained that there is no difference between milk from cows who have received rbST and cows who have not received it. All milk contains bST and the milk from cows that received rbST has no more bST than milk from cows who didn’t receive it. In fact, there is no test that can distinguish whether a milk came from a cow that received rbST.

*Note:  The reason Health Canada, Europe and other countries decided to not approve rbST use in their countries is over concerns for animal health and welfare, not because of human health concerns.

Dr. Etherton has written on this subject extensively at his blog, the Terry Etherton Blog on Biotechnology.

_{“400KCAL STEAK” by Tella Chen is licensed under CC BY 2.0.}

*Updated 6.1.2016*

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