Hurry up and slow down, America! The connection between our rushed schedules and childhood obesity

Number four on our list of Top 10 culprits responsible for childhood obesity is... hurry, hurry, hurry up and tell me! I am rushing out the door!  Why are you making me wait!  Spit it out already! I haven't got all day, you know!  ...

Ok, well, here it is... we seem to be ALWAYS in a hurry!  Rush to work, rush to church, rush to school, rush to music lessons, rush to soccer practice, rush to this, that and the other, .. oh, yeah, and grab a quick bite to eat on the way...  The rushed and hurried lives of both parents and children today result in less fresh, healthy home-cooked meals at the dinner table with the family and ingestion of higher calorie-dense fast foods.  Not to mention the lack of ability or energy to squeeze in just a bit of exercise in a day.  Where is all of this rushing around taking us?  Stated bluntly, an early grave ... 

• "Because of the increasing rates of obesity, unhealthy eating habits, and physical inactivity, we may see the first generation that will be less healthy and have a shorter life expectancy than their parents."  —U.S. Surgeon General Richard Carmona, March 2004
• In a recent article presented by CNN Health, more than 50 obesity studies involving nearly 90,000 people were analyzed and the conclusion is that 'obesity shaves two to four years off the average lifespan, while being very obese can shorten your lifespan by 8 to 10 years...'  -- Anne Harding

So, what can we do to help this situation?  Here are some tips:

• Make a conscious, concerted effort to slow down.  Make plans to slow down.
• Start by eliminating one event or one hour's equivalent in everyone's day -- you will certainly start feeling the difference if you take that time to calmly go to the park and take a walk or stroll, or just take the time to relax reading a good book.
• Try to not multitask too much -- although you may feel that you are accomplishing less, your mind will actually be able to get some rest and when you do get to the work that needs to be done, you will find that you can accomplish it better and more thoroughly.  Decide what truly needs to be done as a priority and what can wait to be done another day or not.
• Focus in and on whatever it is that you are doing.  "Stop and smell the roses" type of thing where you actually  take in the present and enjoy it to the fullest.
• Eat more slowly.  It takes the body about 15 minutes to sense that it is full, so take smaller bites and chew your food thoroughly.  If it take you a shorter time to eat than this, you are most likely overeating, not allowing yourself to listen to your body and hear its cues.
• Chill out!  Why stress about things that cannot be controlled?  It has been shown that the more stressed out  you are, the more you are likely to be overweight -- not only because of the obvious worse eating habits, but there is an alteration in the stress hormones in your body causing your body to gain weight 'unknowingly'. 
• Sleep more -- Adults should be aiming for 7-8 hours of good sleep every night and kids or teens at least that much minimum and likely closer to 8-10 hours per night.  Recent studies have shown that the less you sleep, the more you are likely to be overweight or obese.  And, by the way, whatever happened to good ol' nap time?

Even making one change in your current hurried schedule will start a positive trend for you and your family.  Remember that your example is key --  your kids will thank you for it!

Picture by Laser, PhotoXpress

For more info: American Academy of Pediatrics stress management for teens, my training zone

Technology and childhood obesity: what's the connection?

As we continue this week with our list of Top 10 culpritscontributing to childhood obesity, we come to the ever-popular technological advances of today... Concerning obesity, we just may have shot ourselves in the foot on this one.  In general, kids today prefer sitting hours on end in front of the TV or computer or games instead of heading outdoors or to the field or park.

So, what do we do?  Glad you asked.  the current recommendations from the American Academy of Pediatrics (AAP)  is a maximum of 1-2 hours of TV or leisure computer / video game time per day.  It has been estimated that the average child sees approximately 5 hours of TV per day!  how does one even do that?!  And how does one get anything else accomplished?  Where is the reading time?  Homework time?  Family quality time?  Sports or exercise time?  Quality down time? All left behind... all secondary to technology.

The AAP also offers a great site on Media and Internet Use.  It's great for offering further advice for media and internet use with children and teens.  Look for the tab called 'Promoting Physical Activity - Bright Futures' for more reliable information. 

It may not always be easy to get your child or teen active (more often than not, it's quite a challenge), so here are the top 3 suggestions from the AAP to getting them off the couch and away from the set (see link above for full set of recommendations) :

• Make it fun and you play with them -- kids love it when their parents are willing to put themselves out there, fall with them, reach for the balls, make mistakes and laughing together, working up a sweat... all in good fun and spending super quality time together!
• Plan for it -- in this day and age, if you do not make plans for things, they most likely get pushed off of the "to-do" list for the day.
• Let them choose their activity.  Kids are way more pone to exercise and be active if they are looking forward to it and become good at it too.

Also refer to the article "Physical activity, exercise, and sedentary activity in children: what can my child do?" for further suggestions.

Picture by Eray Haciosmanoglu, PhotoXpress

For more info: my training zone

Tips for dining out: how to choose between everything on the menu

When eating out at your favorite (or not-so-favorite) restaurants, it can be very difficult to choose something healthy.  Following are some tips for eating out to hopefully help to take out some of the mystery behind ordering items from the menu...

Terms to LOOK FOR on the menu (usually low in fat and calories):

Au jus (marinated), baked, blackened, braised, broiled / charbroiled, flame-cooked, garden fresh, grilled, marinara / tomato sauce, poached, roasted, smoked, steamed, stir-fried.

Terms to WATCH OUT for on the menu (to avoid or limit, usually higher in fat and calories):

Au gratin (usually with cheese), batter-dipped, Bearnaise, bechamel, breaded, casserole, creamy / Alfredo, crispy, crunchy, en croute, escalloped, flaky, fried, hash, hollandaise, in gravy, pan-fried, parmigiana, puffed, pot pie, tempura.

A few more tips:

• If you know you will be delayed and already feel hungry, eat a small planned snack (like a small fruit) so that you don't arrive starved.
• When asked if you want a drink, get into the habit of asking for water first, drink it, and then decide later if you want another drink.
• Great side dishes or appetizers -- vegetables or salads.  Sometimes 1 or 2 appetizers make a sufficient meal of appropriate portions.  Ask for the salad dressing 'on the side'.
• Choose main dishes that include vegetables ... and visit all-you-can-eat buffets very infrequently!
• Slow down!  Eat more slowly  It takes at least 15 minutes for your body to sense that you may be full.  If you eat too fast, you are more likely to overeat before you feel satiated.
• Watch portion sizes!  Most portions today are 2-5 times what they should be.  Request "to go" containers or share the meal or dessert with a friend.
• Take a leisurely walk or stroll after your meal.  Not only does it help you to "stop and smell the roses", but it helps in digestion and you will feel better and lighter on your feet.

* Information adapted from USDA mypyramid.gov  "Tips for Eating Out " and 'my training zone' weight management program

Tips for back to school basics: what if my child eats at school?

There is a pressing question that many parents ask at times ... what to do if my child eats at school? What if I am not able to prepare my child's lunches? Not to fret too much.  Here are some tips:

• Each school usually provides a menu plan for at least the week to come; some even provide them for the full month in advance.  Go over the menu with your child and help them make these choices before they go into the cafeteria famished and ready to eat everything there.  On days where there may not be any healthy options, try to plan in advance to pack a sack lunch.  Even better yet, have them help you prepare and pack it -- they are WAY more likely to eat it as well if they are involved in the preparation! 
• Choose salads, vegetables, and wraps.
• Choose baked products over fried -- for example, baked potato or oven-baked fries instead of the usual deep-fried fries.
• Choose low-fat milk, cheese or yogurt.
• Watch the portion sizes -- if it looks big, it probably is.  Maybe they can share with a friend.
• Vending machine options -- Some schools are actually offering fruit in some of their vending machines!  Other good options are honey and oat granola bars, baked chips, pretzels, or trail mix.  Watch out for high fat chips, candy bars, cookies, donuts, and the like  (these are all higher in fat, sugar, and calories).
• Talk to your Parent Teacher Associations or school officials to see about making healthy changes and offering healthier options.  

Picture by A. Fals, mtz - Del Monte

For more info: child and adolescent weight management specialist - my training zone

Dispelling exercise myths: what's the scoop on kids lifting weights?

For many years, it has been thought that lifting weights and doing gym-based exercises were not only detrimental for children and teens but also harmful and dangerous.  Thanks to many years of research on this subject, we now know otherwise.  under the watchful eye of an experienced, well-educated trainer or coach, this can be a very fruitful time for athletic development of children and teens.

A well-written article written on NPR yesterday sums up a lot of today's information on the subject.  Included is a description of how the body works and why exercise is important...  Take the time to read this very informative excerpt:

"Pumping Iron Builds Bone Strength for Kids, Too"

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For more info: child and adolescent weight management, 

Back to school lunches: what to pack for lunch?

"What?! Already that time again?! Time to go back to school?!" That's probably what your kids are saying although parents are usually more than ready for their kids to go back to their regular schedule of events. Back to school weeks are a busy time and now is a great time to start thinking of and planning healthy, yummy lunches for your children and teens. The better and more you plan, the easier lunch and snack times will be AND the research shows that this planning of healthy foods helps prevent childhood obesity. Here are a few quick tips and suggestions *:

• Remember that growing, active kids need 2-3 servings of dairy products per days in the form of cheese (stick mozzarella or star-shaped Colby/Jack are always a hit), yogurt (in pouches or small to-go containers in their favorite flavors), and milk (after 2 years old, may drop down to 1%-2% from whole milk).
• Deli meats such as turkey (with or without cheese) work well for protein
• Once they are older and it is safe for them to eat crunchy veggies, try the baby carrots. Small grape tomatoes are easy to eat and fun. Edamame in their shell or already shelled is a huge hit (soy is a very healthy source of vitamins and protein).
• Pack their favorite fruits washed -- small mandarin oranges, peeled naval oranges, whole peaches or apricots, bananas (the very small ones are usually the sweetest), or cluster of grapes.
• Multi-grain fishies, small pretzels, mini whole grain waffle and crackers, sesame sticks, small box of raisins, or popcorn (made with canola or olive oil and salt).
• Combination foods: Mix in some peas or tuna with their mac-n-cheese. Good ol' peanut butter and jelly and add a piece of cheese. Pizza with veggies.
• Small bottle of water and/or small box of 100% juice (4-6 ounces a day is the recommended)

Parents.com and Disney Family Fun have super lists of illustrated, complete healthy lunches and snacks and great ideas for sandwiches as well.

Another important point... it is also vital to your child's well-being that you do leave room for flexibility and let kids be kids at times. If they do want a bag of their favorite not-so-healthy chips or a hot dog at a barbecue or french fries every so often allow them. No one has ever gained a significant amount of weight or been labeled as unhealthy or has decreased their lifespan for that... it is those habits on a daily basis that will get you in the long run, not sporadic "fun" days.

And one very important question... what to do if my child eats at school? Not to fret. The next article will have suggestions for eating at school.

* These are suggestions only, not-necessarily age-specific or appropriate for every child. Please watch carefully for choking hazard or allergies.

Picture by Sophia Winters, PhotoXpress

Physical activity, exercise, and sedentary activity: what can my child do?

Since this week we are discussing the topic of exercise and activity for children and teens, let's start by asking (and then answering) some important and much-asked questions posed by parents...

Why limit TV, computer, and video game time? The current recommendation from the American Academy of Pediatrics is to limit TV and recreational computer time to 1-2 hours per day. In and of themselves, these activities do not appear to be harmful if chosen well. The problem lies in that the kids seem to be spending more time in front of the TV and playing video games than doing anything else. This can then contribute to your child being at risk for becoming overweight that could continue to childhood obesity.

How do sedentary activities contribute to childhood obesity? Extra calories not burned by 'just sitting there on the couch" are stored as fat. Children are also exposed to food advertising and studies have shown that these ads do affect their snack and food choices and consumption. And, finally, children are more likely to snack (on a full bag of chips or supersize soda) while sitting and watching TV.

What is a pedometer and why should we use this? In older children (usually 10 years and up), a good way to measure one's level of activity is for you and your child to use a pedometer -- a cool little gadget placed at your waistline that measures the number of steps taken per day, wearing it morning until night. The goal is 10,000 steps every day which is equivalent to about 5 miles (yes, you do also wear it while you exercise).

How can I help my child to be more active? Most important... YOU! And your example of maintaining an active lifestyle -- this is the most powerful teaching tool and motivator. Allow them to choose an activity that they enjoy. Limit TV and recreational computer time. Plan family activities that involve movement such as going to the zoo, the beach, hiking,a local park or museum. Assign active age-appropriate chores everyday such as making beds, taking out the garbage, washing the car, vacuuming, or gardening. Encourage after school play. Show them that exercise makes you feel good, improve their self esteem, and concentration at school leading to better grades and social life!

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For more info: AAP Physical Activity Information, my training zone - child and adolescent medical weight management specialists

Let's meet at the park... across town?! America's search for green space

I don't know about you, but personally, having a very active toddler has provided quite a bit of insight and now experience into the world of parenthood, exercise and where these two meet. In our search to find activities to drain all of his energy, we have found that it can be quite challenging to find parks, play fields or other safe, outdoor options.

At the end of last year October 2008, a groundbreaking article was presented entitled "Green Neighborhoods May Reduce Childhood Obesity"' , the first of its kind, it appears to be. It can be found in the American Journal of Preventive Medicine (the publication of the American College of Preventive Medicine) and is reported to be the 'first study to look at the effect of greenness on inner city children's weight over time'.

The correlation found was quite simple, actually, and to some, quite intuitive as well. The more green space, the lower the weight gains in these children followed over a 2-year period. And even more wonderful was the confirmation that the physical environment is very important -- more outdoorexercise and activity also helps school performance, better attention and focus, improved behavior and increased positive state of mind. This also stresses, then, the importance of sunshine and fresh air not only on physical health but also on mental health.

I find it fascinating and downright exhilarating that many disciplines and professions must become involved in order to fully address this childhood obesity epidemic -- architects, city planners, public health experts and researchers, geographers, physicians, trainers, exercise specialists, dieticians, psychologists, policy makers, and school systems (and more, I am sure!). We find ourselves in a very isolated environment most of the time, all going about our own business, our own day, our own preoccupations, and it is good to see that many are working together for the benefit of the children.

Continuing in this positive light, we have seen some small changes over the years -- as public awareness has increased, so have the green spaces s..l..o..w..l..y been popping up and already established local parks seem to be renewing their equipment, keeping their grounds cleaner and more manicured. Perhaps they are seeing the benefits of investing in their community and in making them more family friendly... or perhaps you and I are actually taking the time to make good use of these wonderful spaces full of laughter and fun motivating others to make these changes? Hmmm... something to think about...

* American Journal of Preventive Medicine, Volume 35, Issue 6 (December 2008) published by Elsevier

Picture by Jean-Michel Pouget, PhotoXpress

For more info: American College of Preventive Medicine

Childhood obesity and exercise: how much should my child exercise?

As we continue the series of "Childhood obesity: top 10 culprits", we move on to the all-important subject of ... drum-roll please... exercise! Such a great topic and such a great activity to do. What other activity can you do that involves strengthening your heart and your body, clears your mind, gets you in a good mood while increasing energy, gives you clearer skin and deeper sleep -- all at the same time ... AND you also look great if you do it often?! That sounds like a good deal to me!

SO, how much exercise is good for my son or daughter? The current recommendations for all children and teens (and adults, as a matter of fact) from the American Academy of Pediatrics and the American College of Sports Medicine involve a commitment of 1 hour most days of the week. To the families that I work with, that signifies 4 days a week of 40-60 minutes of moderate intensity activity and exercise (www.mytrainingzone.com).

What does moderate intensity mean? In general, it is based on level of exertion on a scale of 1-10 (1is lounging, 10 is out of breath). The aim is at about 5-6 or so where you are able to exercise and still able to talk (CDC Talk Test and Perceived Exertion). If you do intervals, sprints, or any variation of exercise, you want to be sure to invest in at least some sessions with a personal trainer to assure that you are doing the exercises correctly, safely and most efficiently (believe it or not, you can actually wear yourself out doing exercise and still have not maximized your workout).

Almost more important than the actual workout itself is to remember to warm up, stretch, cool down and stretch once more. It has been reported that it is a more efficient stretch out that significantly decreases the amount of injuries if you warm up a bit first (such as a light to brisk walk for the first 5 minutes) and then stretch for a few minutes before continuing with your workout. After exercise, the stretching helps the muscle and body to recuperate in order to be ready for another day of exercise soon. If you do not stretch out, you are significantly increasing the odds that you may get injured. Plus, if you do stretching often, you will see that becoming more flexible has the added benefits of increasing circulation, feeling less stiff, relieving stress, and improving joint range of motion.

Picture by Annakar Wowska, PhotoXpress

For more info: AAP and Physical Activity , American College of Sports Medicine

Vegetarian diets and childhood obesity: is there a connection?

The latest breaking news is that in the July issue of its journal, the American Dietetic Association (ADA) endorsed vegetarian diets. The health and weight management benefits of a vegetarian or pirmarily vegetarian diet haven been clearly shown in past research studies and now this position statement by the ADA gives it more clout (ADA Vegetarian Diet-Medscape).

"Well-constructed vegetarian diets may offer health benefits in terms of preventing and treating certain chronic diseases, including heart disease, cancer, obesity, and diabetes... for all age groups " state the authors*. What does this mean? It was previously thought that one would be missing essential vitamins and minerals and general vital nutrients if you did include white or red meat in your diet on a regular basis. Well these days with a large variety of fresh veggies, fruits, nuts, legumes, grains and some enriched or fortified products, it is now shown that you can be vegetarian and healthy. You must, as with all meals and diets, really, make sure that it is a well-rounded, WELL-PLANNED menu but it is certainly doable and, even now, recommended. Concerning obesity, the research has shown that it helps a lot to be on a mostly or fully vegetarian diet when it comes to long- and short-term weight maintenance.

Recommendations for a Healthy Vegetarian Diet (as presented in article)

Specific recommendations to help ensure that vegetarians have healthful diets with sufficient nutrients are as follows (among many others):

• The diet should contain a wide variety of healthful foods, including whole grains, vegetables, fruits, legumes, nuts, and seeds, as well as dairy and eggs if desired.
• Consumption of foods that are high in sugar, sodium, and fat, particularly saturated fat and trans-fatty acids, should be minimized.
• The diet should contain a wide range of healthful fruits and vegetables.
• For vegetarians who consume dairy products and eggs, moderation is recommended, as well as use of lower-fat dairy products.
• A regular source of vitamin B-12 is recommended, as well as of vitamin D if sunlight exposure is limited.

It is also important to point out that families who wish to raise their children in a vegetarian fashion should consult with a dietician or nutritionist to ensure that their diets are maximized and appropriate for growth. Included in the list of vital nutrients are protein, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.

*Source: Medscape - Laurie Barclay, MD

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For more info: American Dietetic Association,

Portions - how big is TOO big?!

If I could choose one word to focus on when it comes to nutrition and childhood obesity prevention, it is not a difficult one... portions, portions, portions.

A few years ago National Geographic 2004 came out with a fabulous report comparing portion sizes from 50 years ago to today. Examples included a 1950s movie popcorn which was a small 3-cup box and in 2004 it was (is) a huge, buttered, 21-cup bucket -- we went from 174 calories to 1700 calories... in one sitting; a second eye-opening realization is that in 1900, a small bar of Hershey's chocolate was 2 oz and 297 calories... in 2004, the comparison was a 7 oz bar totaling 1000 calories! We are now accustomed to eating about 2-3 times our portion size and not even thinking twice about it. The eye and mind can be trained, and sure enough, all of our us, consciously or unconsciously, have come to accept Supersize portions as one portion -- are we dead wrong! On a regular basis, we are tempted to eat the calories of one complete day in only one meal! Even the fruits and vegetables that we all know we should eat more of need to be eaten with care as many times they are seasoned with high fat dressings or fried.

Now, without getting on the anti-fast food bandwagon, fast foods are not solely the cause of this childhood obesity epidemic. As is discussed in the article "Childhood obesity in America: top 10 culprits", it IS certainly a multi-faceted problem. Know that just about any high calorie low nutrient dense food can and will have its consequences if done every day religiously for just about every meal and without any significant movement in our day. But it is comforting to know that if you do the same with healthy meals, religiously watch your portions, drink a lot of water instead of sodas or juices, and make an effort to eat fresh fruits and vegetables, your body will also react in a positive manner... your child or teen's body will not only look better but from the inside out, they will feel better. Here are just a few general tips for eating proper portions:

1. When eating at a fast food restaurant, order small sizes, never Supersize unless you will be sharing that lunch with 3 other people. when you are full or know you have had enough, ask for a take-home bag and have the leftovers for dinner or the next day (also saves some money -- nice perk these days!)

2. Encourage your child to eat more fresh fruits and vegetables and provide these as quick-grab snacks at home. Watch the dressings.

3. Everyone should be drinking A LOT of water -- teens at least 6-8 glasses of water a day, younger kids tailored down appropriately for size. And, yes, it does help you feel a bit more satisfied if you drink water a few minutes before the meal.

4. Do not skip meals! Teens are notorious for this not only because they would rather sleep-in and grab a few more zzzz's than eat breakfast but also because they (girls, in particular) think that if they eat, they will gain weight and become fat. Eating a healthy breakfast such as low fat milk or yogurt with granola or low sugar, high fiber cereal or eggs or bowl of oatmeal and fruit will not only boost their metabolism, preventing weight gain, but it has been shown to also help to improve grades and behavior in school.

The key to eating better is to begin to inform yourself and your children and gradually, one step at a time, begin to make changes. We are creatures of habit that attach emotions to things such as eating and if we all at once decide to turn our eating world upside-down, you will have a mutiny on your hands and you all will be at even a worse place than you were before! So take it slowly and be patient and honest with your child while making these permanent life changes.

Picture by Roman Sigaev, PhotoXpress

For more info: National Geographic , NIH Portion Distortion Quiz, my training zone

What to eat?! A guide to preventing childhood obesity

It is appropriate to begin this Top 10 series with the activity that we do most of and spend a lot of time planning and thinking about ... eating and our diet. What, when, where, and why are all important elements of our diet and how it affects our weight.

Here are some general age-specific tips:

Prenatal: It all starts in momma's belly-- likes, dislikes, and preferences are formed at this very early stage. Believe it or not, research has shown that children whose mothers who eat a variety of fruits and vegetables in their diet while pregnant are more likely to prefer them as well (and you will see come toddler hood how important these preferences are!). And when it comes to obesity prevention, it is important that the mom-to-be avoids more than the recommended weight gain and gestational diabetes, continues to be active and do the allowable exercise, and maintain a healthy diet herself.

Newborn: Hands down the absolutely best food for a newborn (without any major medical complications) is breast milk. It is strongly recommended and encouraged by organizations such as the American Academy of Pediatrics, my training zone and La Leche League who provide support and resources to all mothers whose is desire to provide this complete meal for their baby. Breastfeeding may certainly be more or less challenging for some than for others but the benefits for the baby have been shown to be irreplaceable. Let me just name a few... stronger immune system leads to less infections, seems to be protective against developing allergies, asthma, eczema, diabetes, and interestingly enough has been shown to decrease the incidence of SIDS (sudden infant death syndrome) and obesity. However, do not distress if your baby does not receive breast milk. Thanks to the advances in nutrition today there are excellent formulas out on the market and if this is the route in which you and your baby are headed, you and your baby's doctor can decide which is the best. Know that there are plenty of formula-fed babies and children who are strong. healthy and not obese.

Toddler and School Age: The main point to remember in these more-than-challenging-at-times phases is to not stress. Babies and children are amazingly able to self-regulate the amount of food that they eat. Unlike adults and older children, they eat simply only because they are hungry, not to satisfy a need or due to stress or boredom. So, be aware of their cues and respect them. It is important to provide them with a lot of variety of health foods and when they indicate that they are full, allow them to finish-- do not insist that they eat all on their plate. Mix veggies and fruits together or in with their cereal of other favorite foods such as mac-n-cheese (goal is at least 3 veggies and 2 fruits per day). Make feeding times fun. Allow them to play with a favorite toy while they eat or you feed them (sticker books, small cars or dolls, etc). Cut food into different shapes and sizes. Use toothpicks instead of fork or spoon (supervised). In diar moments you may need to put on a video or TV but try to not do this often as they will, of course, learn to love to eat in front of the TV and this is a hard habit to break.

Adolescents and Teens: They are older now, eat at home less often, and you have much less control than you used to regarding their food choices. Make it a priority to eat together as a family -- not only does this lead to less hurried eating or overeating, but also promotes vital communication during this fragile time. Eating in front of the TV is common and can lead to overeating. Encourage your preteen or teen to remove from the packaging a proper portion for their age and to put away the rest. Have easy-to-grab fruits and veggies already chopped or washed and ready to eat for snacks. Low fat dairy (milk, yogurt, and cheese) are important not only for bone growth but brain, eye and nervous system development in general. Introduce them to fun educational websites suchwww.coolfoodplanet.org and www.healthyfridge.org. And, yes, certainly give them some independence in making their own food choices while gently providing your input and, yes, you must be an example yourself -- in this age group, if you don't walk the talk, your suggestions will fall on deaf ears.

For more info: National Breastfeeding Awareness Month 2009

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