This is a continuation of my article from two weeks ago. When our children are at that critical age that will lay the foundation for the rest of their lives, it is so important that we show them just like everything else the best options that they can choose. Next week I am going to write something about those energy drinks that everyone is consuming.

Just like adults, children need to eat a wide variety of foods for good health.

In January 2005, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture jointly released the 2005 Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity.

The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

For more information about recommended daily intakes from various food groups, visit www.health

ierus.gov/dietaryguidelines.

Sources of calcium

Calcium helps build strong bones and teeth. Milk and milk products are great sources of calcium. If your child cannot digest milk or

if you choose not to serve milk

products, there are other ways to make sure he or she gets enough calcium.

Serve calcium-rich vegetables like broccoli, mustard greens, kale, collard greens and brussels sprouts.

Include high-calcium beans like great northern beans, black turtle beans, navy beans and baked beans in casseroles and salads.

Try calcium-enriched soy- and rice-based drinks. Serve chilled, use in place of cow’s milk in your favorite recipes or add to hot or cold cereals.

Serve lactose-reduced or lactose-free dairy products like low-fat or fat-free milk, yogurt, and ice cream. (Lactose is the sugar in milk and foods made with milk. People who cannot digest lactose often have stomach pain and bloating when they drink milk.)

Try low-fat yogurt or cheese in small amounts — they may be easier to digest than milk.

Remember – Encourage your child to be active every day.

Michael Heath is president of the St. John Professional Firefighters Association.