8 Amazing Benefits of Breastfeeding for Babies [Infographic]

In honor of World Breastfeeding Week, I thought I'd share a special infographic with you highlighting only a few of the amazing benefits of breastfeeding for babies.  I'm definitely an advocate for breastfeeding and want to do my part in bringing awareness to this natural, healthy feeding practice for infants.  If interested, please check out my previous posts on this topic:  Breastfeeding: A Moral Decision?, Breastfeeding: What are the Benefits for Baby?,  Breastfeeding: How Does it Benefit Mom?, and Breastfeeding: Sticking with it.   Without further adieu, here's the infographic. Please feel free to share with proper credit.

How do you bring awareness to and support breastfeeding?  

Amazing Benefits of Breastfeeding for Babies - Copyright 2014 - Michelle Loy, MPH, MS, RDN, CSSD

Amazing Benefits of Breastfeeding for Babies by Michelle Loy, MPH, MS, RDN, CSSD is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
Based on a work at nutritionandwellnessbytes.blogspot.com.

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

Back to school: Why breakfast is essential

Breakfast -- a back-to-school essential

Backpack? Check!  Pencils?  Check!  Loose-leaf paper? Check!  Breakfast?  If you're a parent getting your student ready to go back to school soon, then you may want to consider adding breakfast to the checklist of back-to-school necessities.  A daily breakfast will help prepare your child for school in many ways that books, pencils, and papers cannot.  So before shuttling your children out the door and onto the classroom, check out these 5 reasons that breakfast is essential to your student's health and well-being.

Reason #1:  Better academic performance
Without breakfast, some children may go for up to 18 hours before their next meal.  A nutritious breakfast will provide the fuel and nutrients that your child's brain needs for better memory and focus during school.  Studies have shown that children who eat breakfast tend to perform better academically than their breakfast-skipping peers.  It appears that consuming breakfast may help with numerous skills, such as math, reading, and memory.  Not only has breakfast consumption been tied to enhanced test scores, but it has also been associated with better attendance and punctuality.

Reason #2:  Better nutritional intake
Breakfast contributes significantly to the overall energy, vitamins and minerals that children need to sustain their scholastic activities, especially in the morning.  Studies link student breakfast consumers with more nutritionally adequate diets that are higher in nutrients, such as protein, calcium, iron, fiber, and vitamins A and C.  On the other hand, breakfast skippers tend to have lower intakes of nutritious foods, like vegetables and fruits.

Reason #3:  Better psychosocial health and behavior
Breakfast consumption among students has been associated with improvements in psychosocial health, which involves the way a child thinks, feels, or interacts with others.  The affect seems to be most apparent among those students with poorer nutritional status or with low nutrient intakes.  Progress with behavior, such as hyperactivity, has also been observed.

Reason #4:  Healthier weight
Most, but not all, studies have reported that children who are overweight tend to skip breakfast more frequently than children who are at healthy weights.  In fact, adolescents who regularly consumed breakfast or who increased their consumption of breakfast maintained better weight control in long-term studies.  Researchers propose several theories about how regular breakfast consumption promotes healthier body weights, including improved appetite regulation, enhanced diet quality, and reduced calorie intake.

Reason #5:  Development and maintenance of a lifelong health habit
Studies have shown that children who skip breakfast are more likely to become adults who skip breakfast.  In fact, breakfast skipping appears to increase with age, so it's important to help children establish the habit while they're young.  Routine breakfast intake during adulthood has been associated with positive benefits, such as improved weight control, fewer cardiovascular risk factors, and improved memory.

You now may be asking whether or not the types of foods included in breakfast matter when it comes to child health and performance, and the answer is a resounding YES!  Stay tuned for a follow-up post answering this question.  Thank you for reading!

What benefits have you noticed about breakfast consumption for your children?

Photo credit:  qwrrty via Flickr

Six Reasons to Love Farmer's Markets

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I have a confession.  I'm a glutton for farmer's markets!  I'm really grateful that there are so many farmer's markets within a short distance of where I live so that I can get my fix on a regular basis.  My experience with farmer's markets goes all the way back to my childhood when my mom would take me to our small town farmer's market on weekends.  In grad school, my friends and I would head to a couple of local farmer's markets on the weekends.  As a traveler, I also love to check out the farmer's markets to get the best of the local fare.  While there are many reasons to love visiting farmer's markets, I thought I'd boil it down to my top five.

Enjoy fresh, seasonal produce that is harvested at the peak of freshness and taste.  There's really something great about food that hasn't traveled thousands of miles, been stored for long periods, or been treated to enhance the ripening process.  Not only is the produce fresher, but I can also honestly say that produce from the farmer's market is tastier and seems richer than that from the grocery store.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Enhance your connection to your food.  I really enjoy the fact that I get to meet the actual farmers or the employees of the farm from which I'm purchasing my food.  When I get to talk to them face-to-face, I find out so much more about my food:  how it's grown, where it's grown, and who's growing it.  Two weekends ago I purchased strawberries from a farm that is about 5 miles from my home.  I've learned that while the farm is not "certified organic", their crops are still organically produced.  To top it off, the workers are just nice people!  Somehow those strawberries were just that much more enjoyable to me.

Learn insider tips on how to choose and prepare produce.  Farmers and vendors are experts on the food that they sell, so they can give you tips on how to select the best vegetable or fruit.  They also are very excited to share preparation tips with you,too.  I find it very hard to get that kind of service in many grocery stores.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Save money.  Not only do you get nutritious, delicious, and fresh produce, but you can also save money while you're at it.  Not everything is offered at a rock bottom price at the farmer's market, but you sure can get some great deals.  This weekend I purchased a 5 lb bag of oranges for $2.50 and a huge bag of lemons for $1!


Support the local community.  By supporting your local farmer's markets, you are supporting local farmers, which helps keep them in your community and maintains local food systems.

It is an experience.  I don't know about you, but when I shop at the grocery store, my goal is to get in, get my food, and get out most of the time.  However, when I go to a farmer's market, I actually like to take my time there.  I want to talk to the vendors, sample the food, and check out all of the offerings.  I enjoy sharing this experience with my family.  I love that the farmers and I can all teach my children about food.   I love that my daughter met the cattle rancher that raised the grass-fed beef that we've had for dinner and that she asks about him when we go to that farmer's market.  

Are you interested in finding a farmer's market near you?

If you're in California, you can search for certified farmer's markets in your area here.

If you're in another state, you can search for farmer's markets in your area here and here.

Do you visit farmer's markets?  What do you enjoy about it?     

10 Must-Haves for a Well Stocked Pantry

Photo credit: Incase (Flickr)

Spring is here! When spring rolls around, I always seem to get into spring cleaning mode. How about you?  If you plan on getting rid of the dust bunnies and clearing out the clutter, you may want to spruce up your pantry, too.  Conducting a pantry makeover could be one of the best things that you do for your health and well-being.  Stocking up on key kitchen staples will make meal planning and prep much more efficient.  Plus, it will make it a lot easier to eat more nutritious meals prepared at home.  Even when you have the best of intentions, things don't always go according to plan.  However, a well-stocked pantry can help you out of a tough spot rather than having your health thwarted by the local pizza joint or quickest drive-thru more often than not.  Here's my list of 10 must-haves for a well-stocked pantry.  

{Print this list}
Canned beans (eg, black, kidney, pinto, garbanzo, cannelini):  Canned beans pack a lot of plant-based protein, fiber, vitamins, and minerals.  Worried about the sodium? Even if you get regular canned beans, draining and rinsing them reduces the sodium content by over 40%.  Quick prep ideas:  Use in bean soups or  salads; Make bean burritos, wraps, or quesadillas;  Toss into veggie salads;  Mix into whole grain pasta or brown rice.

Whole grains (eg, old-fashioned or steel-cut oats, brown rice, quinoa, bulgur wheat, buckwheat or creamy buckwheat):  Grains offer filling fiber along with a variety of vitamins and minerals depending on the grain.  Many of those listed can be prepared in less than 30 minutes.  Many of these freeze well, so preparing large batches and freezing also saves time.  Quick prep ideas:  Prepare as a hot breakfast cereal; Enjoy as grain salads, pilafs, and stir fries; Toss into soups and stews.

Nuts, seeds, and nut butters (eg, almonds, walnuts, cashews, pecans, pepitas, sunflower seeds, flaxseeds):  Nuts and seeds offer plant-based protein and healthy fats along with a variety of other nutrients, like fiber, vitamin E and magnesium.  Quick prep ideas:  Enjoy a small handful as a snack;  Toss into salads, cooked vegetables, hot breakfast cereals, yogurt, and whole grains, like brown rice or quinoa;  Blend into smoothies;  Spread nut butters over whole grain breads, tortillas, or pitas and top with fresh fruit; Use nut butters as a dip for raw veggie sticks or fresh fruit.

Tomato products (diced, whole, stewed, crushed, tomato paste, tomato sauce - preferably without added sugar or salt):  Tomatoes are a great source of vitamin C, fiber, potassium, and the antioxidant lycopene.  Quick prep ideas:  Homemade sauces, salsas, soups, stews, and chilis;  Add to pasta or grain dishes;  Serve as toppings or fillers for pizzas, quesadillas, and sandwiches.

Whole grain and/or gluten-free pasta (eg, spaghetti, penne, linguini, shells, rotini, elbow, couscous):  Pasta is fairly quick-cooking, and with so many varieties, it doesn't have to be boring.  Whole grain pastas also provide more fiber and naturally-occurring nutrients, like magnesium and iron, than refined versions.  Quick prep ideas:  Use for traditional pasta dishes dressed with red sauces or olive oil, herbs, and/or spices. Toss in fresh or frozen vegetables for added nutrition;  Prepare pasta salads;  Work into vegetable soups or stews.

Canned or vacuum-sealed light tuna, salmon, or sardines (in water or olive oil):  These protein-rich options are also good sources of omega-3 fatty acids and other nutrients, like vitamin D and selenium.  Concerned about sodium?  An average serving contains around 180-250 mg of sodium.  You can opt for reduced-sodium versions of these products. Limit canned white or albacore tuna, which is higher in mercury.  Quick prep ideas:  Use alone or combine with other kitchen staples for salads, sandwiches, and wraps. 

Broth (vegetable, chicken - preferably low sodium):  Broths provide the perfect base for soups, stews, or chilis.  They also add a savory flavor when used to cook whole grains, like brown rice or quinoa, and vegetables, like collard greens or kale.  

Whole grain cereals (with at least 4 grams of fiber and less than 8 grams of sugar per serving):  Whole grain cereals offer a source a source of fiber and other nutrients, like magnesium, iron, and niacin.  Since there are so many options, make sure you read the labels carefully for the best options.  Quick prep ideas:  Serve with milk or alternative milks for breakfast, lunch, dinner, or snacks;  Combine with nuts and/or dried fruit;  Mix with yogurt and fruit.


Garlic, shallots, onions:  These foods add a special aroma and flavor to nearly any dish.  They're also rich in flavonoids and phenols, which have anti-inflammatory, anti-microbial, and antioxidant properties.  Quick prep ideas:  Saute and combine with vegetables, grain dishes, soups, stews, and sauces;  Use in salsas and vinaigrette dressings.


Herbs and spices (eg, cinnamon, turmeric, basil, cayenne pepper, ground ginger):  Many herbs and spices have health promoting and body healing properties.  They also add a special kick  to what could otherwise be a dull dish without the extra calories and sodium.  Quick prep ideas:  Add to just about anything!

What are your pantry must-haves for quick and easy meals and snacks?

Watch Out For These Kids' Food Marketing Gimmicks

Photo credit: Mykl Roventine (Flickr)

Would you be surprised to learn that the food industry spends over $1.6 billion each year marketing to our American youth?  If you've ever spent a half hour watching The Disney Channel or Nickelodeon, you've probably seen plenty of examples of the types of foods that are marketed to kids.  They are typically calorie dense, nutrient poor processed foods, like sugary cereals, sweetened beverages, and convenience foods.  Not only are companies marketing to children on the silver screen, but they're also marketing to kids on the Internet, through mobile phones, in video games, and in schools.  They continue to find sneaky creative ways to reach America's youth.  There's a good reason that companies spend so much marketing to kids. It works.  Not only do children develop a preference for the advertised foods, but the advertisements are also linked with greater consumption of and requests for these foods, higher total calorie intake, and more snacking. Unfortunately, children under 8 years old don't really grasp that they are being marketed to.  While there has been a call for food marketers to voluntarily change marketing strategies for kids' foods, the progress has been minimal, in my opinion.  The good news is that parents don't have to wait for these marketing practices to change. With the division of responsibility in feeding, parents are in charge of what children eat.  However, because of the many inventive advertising strategies of food marketers, sometimes parents' best efforts are sidetracked.  Here's a list of 6 common marketing gimmicks to watch out for when it comes to foods for kids.

• Spokes-characters, celebrities, and cartoon characters:  Be leery of anything with these on the packaging or in advertisements.  These are the products for which many parents experience "pester power" from their kiddos, and they're also usually some of the least nutritious foods.  You could use this strategy to your advantage by packing your own nutritious snacks with some DIY sticker marketing.

• Toys and Games:  This is actually a hot button issue right now as Nebraska is currently proposing a bill that would ban toys in fast food kids' meals.  I definitely know these strategies work as I fell for them as a kid.  As you're standing your ground, keep in mind that these toys and games are often cheap and quickly forgettable.

• Nutrient, Health, or Other Claims:  I see a lot of these claims plastered on some of the least nutritious foods for kids: "High in Vitamin C", "Good Source of Calcium and Vitamin D", "Gluten Free", "Organic", or "Natural".  Beware!  These are often big distractors.  I saw a terrific example of this just the other day in the store.  A package of Kool Aid Jammers boldly claimed "100% Daily Value of Vitamin C".  I would recommend whole foods, like oranges or strawberries, that also contain many other valuable nutrients before I'd recommend Kool-Aid as an excellent source of vitamin C.  While "Gluten Free" and "Organic" foods are hot right now, that doesn't mean they're nutritious.  "Made with Real Milk" or "Made with Real Fruit"?  What else are they made with?  Read the labels, especially the ingredient list.  Are there a lot of ingredients?  Are there numerous sources of added sugar?  Is it high in sodium?  Does it contain trans fat partially hydrogenated oils?

• Coupons or Promotions: Coupons and promos can definitely offer great ways to save money, if used wisely.  The truth is that these are proven marketing tools.  They're frequently offered on new food products to get consumers to try them in hopes of creating repeat users. I've seen these coupons, and believe me, they're not always for the most nutritious foods.  So think twice before clipping all of those coupons or jumping into the promos.

• Rewards or Sweepstakes:  These programs are very enticing.  Earn rewards points when purchasing participating food items, and use those points to "buy" things like movie tickets, magazine subscriptions, or restaurant gift cards.  Or earn your chance at an amazing prize in a sweepstakes contest with just one purchase.  If it's prizes you're after, then it might be health-wise to go about getting them the old-fashioned way.  Buy them directly or save up for them.  Otherwise, consider being very picky when it comes to participating in these programs.  

• Supporting Good Causes:  While programs, like Box Tops For Education, support good causes, they could still be luring you in to buying foods that aren't very nutritious.  Many of the participating food products for the Box Tops program are low nutrition quality, processed foods, like sugary, refined cereals and snacks.  If you want to support the cause, consider donating directly, select more nutritious food items, or opt for non-food items instead.

As a parent, I understand that we've really got quite the challenge on our hands since we can't just put our kids in a bubble and feed them nutritious foods all day long.  The littlest ones may throw a temper tantrum when we choose not to purchase less nutritious foods with the spokes-characters on them.  The older ones may get the food when they're out with friends.  Remember, you still have a significant impact on what your children eat regardless of those struggles.  You have an amazing opportunity to leave your children with a legacy of health and well-being, so remember that amidst the challenges.  If you'd like more info on how to best guide your family through all the food marketing, you may want to check out this tip sheet from the Yale Rudd Center for Food Policy & Obesity.

What kids' food marketing gimmicks do you struggle with most?  How do you manage them?  

The amazing benefits of the family meal

Photo credit: Michelle Loy. Copyright 2006. All rights reserved.

Almost five years ago, my husband and I traveled to Thailand where we met some of my family for the very first time.  We only knew a few basic Thai phrases, like "Hello!", "Thank You!", and "Where's the bathroom?".  My family there knew little English, so communicating was a challenge.  Let's just say we did a lot of smiling, which is not unusual in the "Land of Smiles".  One of the first activities that we did after arriving was share a meal together, and that is when the magic happened.  We connected.  Although my mom had to do a lot of translating for us, the food and the meal was helping us connect.  This meal offered me a fantastic glimpse into part of my Thai heritage as my family members enjoyed telling us about their favorite Thai dishes along with other great stories.  Family meals definitely offer a time to bond, and I love them for that.  As a dietitian and mother of two, I also love them for other reasons, too.

Family meals present an opportunity to build a legacy of health with our children.  Studies suggest that children and teens who regularly participate in family meals have higher quality diets.  Routine family meals are also associated with greater intakes of vegetables and fruits and lower intakes of fried foods, sodas, and trans fats.  Plus, family meals may also help lower the risk of overweight and reduce disordered eating behaviors in adolescents.  Researchers also propose that regular family meals during childhood and adolescence have a positive, lasting effect into young adulthood.

Family meals present an opportunity for parents to model positive eating behaviors and food intake to their children.  In fact, studies have exhibited a positive relationship between children's vegetable and fruit intake and parental modeling. Parents have a very strong influence on children's food preferences, even into adolescence. They learn by watching you!

Family meals present an opportunity for parents to discuss nutrition and healthy eating.  While I don't plan nutrition lectures for my kids at meal time, I definitely discover teachable moments during which I am able to share some positive (and age-appropriate) nutrition education with my children.  In fact, my daughter often enjoys asking my husband and I how certain foods will help her body grow.  While light and fun, it's still informative and will shape her attitudes and behaviors towards food and eating later on down the road.

Family meals present an opportunity for parents to share their skills in meal planning and preparation.  Unfortunately, one poll found that almost half of all families did not prepare the previous night's meal from scratch.  Children who participate in meal planning and preparation tend to have higher quality diets than those who do not.  This could be because families who do not prepare meals from scratch are likely relying on ready-made foods, fast food, take-out or delivery, and these foods are typically not the most nutritious.  Also, if meals aren't being prepared from scratch at home, then how will children learn valuable culinary skills or how to enjoy meal planning and prep? Not only will engaging children in meal planning and preparation enhance their kitchen wisdom, but it also allows them a chance to learn about food and culture. They will also develop their motor skills along with their knowledge in areas, such as reading and math.  When cooking, I give my children age-appropriate activities to do, and they love it.  If you need some ideas on where to start with your own kids, you may want to check out this link from PBS.

Regular family meals are also associated with numerous other benefits, including:  lower rates of smoking, drinking, drug use, depression, suicide ideation, delayed sexual activity, and greater academic success. It appears that family meal time offers parents the opportunity to talk about activities and issues that are affecting their children.  It offers children the chance to get two of the things they want most from their parents: time and attention.

Isn't it amazing that a seemingly simple activity can have such a profound affect on a child's health and well-being?  The latest guidelines recommend that families share meals together at least 4-5 times a week. If your family is already there, kudos to you.  If you'd like to make it more of a priority, then you may want to check out this tip sheet "Enjoying the Family Meal" for ideas on how to get started.  Whatever you do, don't pass up this wonderful opportunity to change your family tree for the better.

What do you enjoy about family meals?  How do you make them a priority in your home?