There are bound to be more changes than usual for your child in the 2006-2007 school year. This is the deadline that federal law has set for schools to develop a wellness policy. Part of the Child Nutrition and WIC Reauthorization Act of 2004, this mandate says that schools must:

• Develop goals for nutritional education for children
• Set goals for regular physical activity
• Develop other school activities to promote wellness
• Adhere to nutritional guidelines for all foods available at school, including a la carte foods, vending machine foods, and foods served at school parties

The wellness policy is to be a collaborative effort between school staff, parents, students and other community members. It's not too late to get involved!

Children who are regularly involved in physical activity, especially with their parents, are less likely to get in trouble than those who are couch potatoes. In a recent study reported in the journal Pediatrics, those children who were most active were least likely to become involved with violence, delinquency, sex, drinking, drugs, and smoking. Those who were less active (and more likely to spend time watching TV or playing computer video games) were more likely to engage in risky behaviors.

Does it seem as if family goals to "exercise more" or "eat healthier foods" fall by the wayside soon after they are set? If so, it may be because you have failed to break the long-term goal down into manageable parts.

To do this, you need to first list several smaller steps that will lead to the goal. For example, "exercise more" might involve this list:

• Look at used bicycles and purchase each family member a bicycle (don't forget the helmets!)
• Find out where there might be bicycle paths nearby home
• Schedule a 30 minute family bike ride each Saturday

Then look at your list. Are the actions specific, realistic, and attainable? If you don't have enough money to buy bicycles (even used), you will need to consider other options for exercise, for example.

Then choose one activity that you can do within the next 24 hours. Take the kids shopping for bikes after school tomorrow. Then look for a place to ride, and by the weekend, you're ready to do it!

Goals should be re-evaluated frequently. Once you've succeeded in making family bike rides an enjoyable habit, add another step toward your overall goal of exercising more. And don't forget to give yourself a reward for attaining goals. Non-food rewards, such as a movie rental, a trip to the zoo or purchase of a small toy is best.

A recent study reported in the Journal of American Medical Association demonstrates that an increasing amount of teens are out of shape. Researchers asked over 3,000 adolescents who participated in the study to walk or run on the treadmill, and then measured their heart rates and blood pressure. Nearly 34% of the kids had readings that indicated a poor level of physical fitness. Those with the lowest fitness were black girls and Mexican-American boys.

Study authors stated that those who did least well on the treadmill test were also more likely to be overweight and have high cholesterol levels.

These findings, and other similar ones, should raise a red flag to parents. Not only should parents encourage their children to become more active - they should be role models by becoming more active themselves.

If your child is overweight and physically inactive, he's at high risk for a medical problem that only recently has begun to affect children. Called "metabolic syndrome," it's a combination of high blood pressure, an unhealthy cholesterol profile, and blood sugar problems. Children with metabolic syndrome often have excessive abdominal fat and often progress to diabetes type 2.

While each of these health problems is worrisome in themselves, those with metabolic syndrome are at 3.5 times risk for athersclerosis and heart disease in the future.

What can you do to help a child with metabolic syndrome? The first step is to encourage weight loss, dietary changes and physical activity. In severe cases, your doctor may prescribe medication to treat the problem.

There is a recent addition to the newsstand that is a healthier option than most kids' magazines. Be Fit Kids Magazine focuses on sports, health and fitness in a fun and entertaining format. Founded by mother Maria Sanz, it provides a parent resource guide and, more recently, an online teacher guide. Schools have already been adding this magazine to the wellness curriculum.

If you're looking for something different to do as a family, think about these ideas:

• Visit a hands-on children's museum, where there are opportunities for all family members to run, jump and climb
• Lace up your skates and head to the roller rink or
• Get out those ice skates and take a few turns around the pond
• Enroll the whole family in a kickboxing, dance or karate class

Stumped for a gift idea for a birthday? Tempted to get the latest game cube? Resist the temptation and get a gift that will encourage exercise.

For the child, get roller skates, softball and glove, a bicycle, or a kite. For the whole family, look for Frisbees, a volleyball and net or a croquet set. If it's a winter holiday, try snowshoes or skis.

You take the kids to the pool three times a week. That should be enough exercise to keep them healthy, right? Not if you're considering their bone health.

Swimming is a great exercise, but it isn't a winner when it comes to osteoporosis (low bone density) prevention. In order to stimulate children's bones to make more bone and become stronger, there must be mechanical stress on the bone. Sports in which children are running, jumping, or lifting - such as soccer, basketball, and weight lifting - provide the stress to the skeleton that helps the body to lay down more bone. Swimming keeps the body weightless, so there is no such impact on the bones.

The short answer is this: swimming is a good part of an overall exercise plan, but it shouldn't be the only exercise that your children participate in.

Is your overweight child teased or bullied about his body shape? If so, this can add to his weight problem by keeping him away from the gym and playground.

A recent study of 100 children, reported in the Journal of Pediatric Psychology, found that those children who reported being teased or bullied because of their weight admitted to depression, anxiety, loneliness - and physical inactivity.

The authors of the study speculate that children who are victimized for being overweight may avoid areas and activities that are not closely supervised, such as physical education classes or after school sports.

Work to help your child by problem solving ways to exercise without the risk of being bullied. You might also approach the school to propose anti-bullying rules, enhanced supervision of after school sports, and training about issues surrounding bullying for those adults involved in athletics.

Forbes.com is reporting that while childhood obesity is at an all time high, experts say that parents are very powerful weapon in helping their kids maintain a healthy weight. Last week, three studies were presented at the Pediatric Academic Societies' annual meeting that were aimed strictly at ways parents can help their children get to a healthy weight. Low-income mothers need to know which foods they should be serving to their kids. Parents of all income levels need to foster positive self-esteem and body image in their children and adolescents. And all parents need to be realistic about their child's weight. Some parents don't feel their children are overweight despite their doctor's warnings. Learn more about what parents can do to help their children maintain a healthy weight online.

In a world of super-sized portions, few people have awareness of what a normal portion of food is these days - least of all our children. But one elementary school in Texas is striving to teach that awareness. Using a state booklet on food portions, teachers use yo-yos and tennis balls to make comparisons when discussing serving sizes. A serving size of vegetables, for example, is one half cup - about the size of a yo-yo. And a full cup serving of green leafy veggies equals a tennis ball.

Teachers say that the children are surprised to learn that serving sizes of some foods are far smaller than what they are served at home. The hope is that the children modify their eating habits based upon this new knowledge.

Almost every day we hear reports about antioxidants. But many people aren't really sure what they are - and what they do.

Antioxidants are substances found in many fruits and vegetables. Some of them are Vitamin C, Vitamin E, Beta carotene, Lycopene and Genistein. Our bodies also make a certain amount of antioxidants. These substances are important because they help to rid the body of "free radicals" which are unstable molecules produced during normal body processes. Free radicals are also released into the body with certain toxic substances, such as cigarette smoke and air pollution.

In order to have enough antioxidants to fight free radicals, we should take in at least 5-10 servings of fruits and vegetables. Because different vegetables contain different antioxidants, it’s best to get a variety of brightly colored choices.

Try green leafy veggies such as spinach and kale, orange selections such as mango, peaches, and squash, and red strawberries, watermelon, and tomatoes. And if you're wondering about supplements, it's best to take your antioxidants in food. It's not known exactly how antioxidants work together to eliminate free radicals, and so we may not get the right combination in a supplement. There may also be some as yet undiscovered antioxidants working in the foods we eat.

If you're trying to keep your weight in a healthy range, it's important to choose sensible portions of the foods you eat. A portion is the amount of food you choose to eat, but it may not be the amount considered to be a standard serving size. For example, you may eat two slices of bread for breakfast, but a serving size is generally considered one slice of bread.

The 2005 Dietary Guidelines for Americans can help you to learn how portions translate to a standard serving size. Here are some examples:

Bread, Rice, Cereal and Pasta - Most teens and adults need 9 servings a day, active teen boys need 11 servings. A serving of these grains are

• 1 slice of bread
• 1 cup of dry cereal
• ½ cup of cooked cereal
• ½ cup rice or pasta

Vegetables - Teens and adults need 4-5 servings or more. A serving is

• 1 cup of raw leafy vegetables, such as salad greens, spinach
• ½ cup of raw or cooked vegetables other than raw leafy
• ¾ cup of vegetable juice

Fruits - Teens and adults need 3-4 or more fruit servings per day. A fruit serving is

• 1 medium apple, banana, orange or pear
• ½ cup canned, chopped or sliced fruits or small berries such as raspberries
• ¾ cup of fruit juice

Dairy - Teens need 3 servings, most adults need 2 servings. A dairy serving is

• 1 cup of low fat milk or yogurt
• 1.5 ounces of low fat cheese

Meat and Beans - Teen girls and women need 2 servings, boys and men need 3. A serving is

• 2-3 ounces of cooked lean meat, such as fish, poultry or pork
• 3 of any of the following: ½ cup cooked dry beans, ½ cup tofu, 1 egg, 2.5 ounce soy burger, 2 tablespoons peanut butter or 1/3 cup nuts
  

You may have seen advertisements promoting milk or other dairy products as a tool for helping with weight loss. While it's true that many studies have suggested a connection between dairy intake and weight loss, other studies have disputed these findings. It remains to be seen whether calcium intake helps with weight loss. In the meantime, getting sufficient servings of low fat dairy products helps to protect your bones!

We all know that it's best to avoid fast foods whenever possible. Many fast food menu items are filled with fat, sugar, and calories. But we've all been in the situation where a trip to the fast food restaurant is unavoidable. Perhaps your child's soccer team is celebrating the final game of the season. Or a birthday party is scheduled at the local McDonalds.

The good news is that the fast food industry has changed quite a bit in response to consumer pressure for healthier foods. Most of them offer a variety of healthy options on their menus. Here are some tips for choosing wisely at fast food restaurants:

• Look for the salad, but be wary of those topped with fried meats and calorie laden extras, such as croutons, high fat cheese and dressings. Another option is fresh veggies with a low-fat dip. Avoid creamy salads such as macaroni and potato salad.
• Choose grilled or broiled meats over fried, and skip the cheese. Top it with lettuce, tomatoes, and salsa rather than mayo, sour cream or guacamole.
• Select English muffins or bagels over biscuits and croissants; they have less fat.
• If eating pizza, order a thin crust with lots of veggies rather than a thick crust and lots of meat.
• Look for water, unsweetened iced tea, low fat milk or diet soda to drink.
• If you want desert, try low-fat yogurt or sorbet instead of ice cream or a milkshake.

Does it seem like your child picks at her food during meals, but whines for a snack an hour later? Do you worry that giving in to snacks will lessen his appetite for meals?

Young children and school aged children need snacks because they cannot eat enough during meals to sustain their high energy needs. But timing and content of snacks are crucial.

Snacks should be offered long enough after a meal so that the child experiences what hunger feels like. If her tummy is always full, she won't learn the cues of hunger and satiety - which could contribute to a weight problem later in life. Giving a snack several hours after a meal also helps children to learn that they must wait to eat again if they refused to eat at mealtime. You won't be tempted to cave in to demands for food if you can reassure your child that a snack will be coming along before too long.

Snacks should be offered mid way between meals, ideally so that the child eats something about every 3 hours. Ideally, a snack should have both protein and carbohydrate, such as cheese and crackers. Other ideas:

• Apples or celery with peanut butter
• Cut up fruits with low fat yogurt to dip them in
• Dried fruits and nuts
• Non-sweetened cereal and low fat milk
• Veggies with low fat cottage cheese or cheese
• Popcorn with grated cheese (no butter)
• Hummus with whole-wheat pita bread

Teens who live in a neighborhood where neighbors get along and are willing to help one another are at lower risk for obesity, according to a study published in a recent issue of Social Science and Medicine. Such neighborhood environments, said to have a high level of "collective efficacy," are strongly associated with how much and what kinds of foods that children eat - and how active they are.

Study authors speculate that children get out and play more when they live in a neighborhood with a high level of collective efficacy. And perhaps there are more adults willing to be good role models and who are willing to work together to make a healthy environment for children.

What can you do to improve the collective efficacy of your own neighborhood? Try a few of these tips:

• Get to know your neighbors and their children
• Join your neighbors and their offspring for a game of basketball, Frisbee, or volleyball
• Team up with neighbors to drive groups of children to activities
• Work together to lobby for neighborhood outdoor parks and play areas, swimming pools or other area for physical activity
• Take turns coaching or participating in a neighborhood sports league

The Learning Channel (TLC) has recently aired a new program based upon the childhood obesity epidemic. In "Honey, We're Killing The Kids!" families across the nation are challenged by Dr. Lisa Hark, a renowned medical nutritionist, to make changes in their eating and exercise patterns.

Hark uses state of the art computer imaging (such as that used to depict images of how a missing child might look years after their disappearance) to predict how children will look 30 years in the future if they continue in their present unhealthy lifestyle.

The families are given 3 weeks to make changes suggested weekly by Hark, such as "less screen time," "ride bikes together every week," and "throw away the junk food." The message to parents is that everyday choices can make a positive or negative impact on our children's lives.

At the end of the 3 weeks, Hark meets with the family a final time to discuss progress made and to present a kinder computer image of the children's future - if they continue with healthy lifestyle choices.

While the families struggle with the sometimes drastic changes in diet and activity, the overall experience seems to be a positive, even life-altering one.

For many years, we were told that we should drink 8-10 glasses of water each day for our health. But there is no scientific evidence that we need a certain amount of water each day. How much water we take in depends upon the circumstances. If it's a hot day and you're exercising outside and sweating, you need more water. It also depends upon our food intake; many foods such as fruits and other beverages such as milk, tea, and juice contain water.

Let thirst be your guide. And if you are starting to develop other symptoms such as a headache or a dry mouth, you may need to drink more water.

For those who are in the 8-10 glasses a day water habit, don't worry—it won't hurt you. Water helps to fill us up, making it less likely that we'll down as much bread at dinnertime.

Some experts believe that simply eliminating soda from your child's diet may be the easiest way to help prevent diabetes. Today's kids are drinking more soda pop than ever before.

Fifty-six percent of 8-year-olds down soft drinks daily, and a third of teenage boys drink at least three cans of soda pop per day.

Because soda is so widely available, children and teenagers are facing negative health consequences such as obesity, caffeine dependence, and weakened bones.

Read more of Peter Knopfler's article in the American Chronicle.

The message is out: whole grains are good for us. Whole grains contain more fiber, vitamins and minerals than refined white flour. As a part of a healthy diet, they may help to reduce the risk of heart disease, diabetes and some types of cancer.

But with hundreds of new products claiming to contain healthy grains flood the market - how can you find the real thing? The answer is that it isn't easy. Most products don't contain the number of grams of whole grains, often using the words "good" or "excellent" to describe the source of whole grains.

This is why reading the label on products claiming to be made with whole grains is especially important. Some tips in reading these labels:

• Look for the grams of whole grain per serving, if listed. One slice of 100 percent whole wheat bread typically contains about 16 grams of whole grains - about a third of the daily amount recommended by the 2005 Dietary Guidelines.
• Look for a Whole Grains Council stamp on the label. This council was founded by concerned scientists and food industry members to help consumers make healthy choices. If the product has a whole grain stamp claiming that it is a "good source of whole grains," it has 8-16 grams of whole grains per serving. A stamp saying that it is an "excellent source of whole grains" contains more than 16 grams of whole grains per serving.
• Beware of products listing "enriched wheat flour" or "enriched white flour" rather than "whole grain" as the first ingredient.

What about the new white whole wheat breads? Most of them are made with a white whole-wheat flour, which has a higher amount of fiber, vitamins and minerals than regular white bread - but not as much as red whole-wheat flour, which gives color to traditional whole grain products.