Q: Do so-called "stress vitamins" — specifically the B vitamins — really work? If they do, how much do I need to take to relieve stress and keep calm?

A: Stress tablets were originally formulated for the acute stress of surgery or injuries. The need for energy and for certain nutrients, including B vitamins, is increased in these conditions because B vitamins play a vital role in energy metabolism. Food sources of .energy are usually good sources of B vitamins. Examples of these foods include whole grain and enriched cereal products, legumes, and lean meat, poultry and fish, for thiamin and niacin and dairy products for riboflavin. Unlike physical stress, psychological stress does not substantially increase energy or nutrient needs. Taking vitamins will not relieve this type of stress or help you stay calm. Things you can do to help relieve psychological stress include: 1) get adequate rest; 2) eat a well-balanced diet; 3) drink plenty of fluids; and 4) get regular exercise. Relaxation techniques may also help to relieve stress and help you to stay calm when things are tense. If you feel your diet is not optimal, a multi-purpose vitamin/mineral supplement providing 100 percent USRDA should provide plenty of vitamins in a balanced ratio.

Q: My 13-year-old daughter is 30 pounds overweight. Her doctor says she needs to lose weight and she is very anxious about her appearance prior to high school. What does she need to do to get rid of this "baby fat"?

A: Weight control is a complex problem that requires long-term commitment and life-long diligence to achieve. It is important for you and your daughter to determine how she came to be 30 pounds overweight.

• Is it the types of foods she eats, or the amounts, or both?
• Does she get an adequate amount of exercise on a regular basis?

Your daughter is probably at or near the peak of her adolescent growth spurt now and this is a time when weight gain can be expected in addition to growth in height. Severely limiting intake is usually not very effective in long-term weight management, and it is definitely not recommended in children who are still growing.

A better approach is to encourage good eating habits such as eating a variety of foods with emphasis on low-fat meats, poultry and fish, fruits and vegetables, low-fat dairy products, and breads and cereals.

• Smaller portions can also be effective in controlling intake without having to feel deprived of favorite foods.
• Timing of meals can play a significant role in both food
  choices and amounts eaten.
• A hectic schedule and eating on the run have demolished many sincere weight control efforts.
• Planned meal times can really be helpful when trying to control intake.
• Developing good exercise habits early can be critical in helping control weight throughout life. Exercise, such as walking, in which the whole family can participate, can be very helpful.

You should ask your doctor for a referral to a registered dietitian who can help your daughter set realistic goals for weight loss and develop a personalized plan for eating and exercise to achieve the appearance that she wants.