Summer's just around the corner, and while it may conjure up images of children at play outdoors, the odds are that many U.S. children will be spending more time in front of the TV or computer than being active this summer break.
Nearly one in three U.S. children is overweight, and everything from high-fat snacks to watching too much TV contributes to the problem. So if you want to protect the health of your child, try these simple tips to keep your children active and help them build healthy eating behaviors for life.
Get Active
Make life playful. Try to have a family fun day each week that includes physical activity. Whether it's a walk around the neighborhood, a camping getaway or a trek through a nearby museum, get your family moving.
Set a good example. Caring about your own health, and taking the time to put exercise into your daily routine, lets your children see the importance of being fit.
Turn it off. From TV to the Internet, the average child spends six to eight hours a day watching TV, playing video games and surfing online. Restrict the use of these devices and encourage your children to get involved in sports or play a game outdoors.
Add activity into each day. Giving your children chores around the house does more than help with the cleaning — it puts exercise into their day without them even knowing it. Vacuuming, taking out the trash, and setting and clearing the table teach your children responsibility, and these activities get them in the practice of being active throughout the day.
Eat Right
Eat meals together. Make meals a family activity. You can share quality time and make sure that your children are eating a balanced meal.
Limit eating areas. Say no to snacks in bedrooms and game rooms to help curb overeating.
Don't force food. Your children don't need to be members of the clean plate club — let them decide when they've eaten enough. Likewise, don't insist your children eat a vegetable they find "gross" — instead, encourage them to try a taste.
Choose healthy foods. Stock up on healthy foods, such as apples, carrots, low-fat yogurt and crackers, to give your children healthy snacking options.
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Steer clear of starchy foods, such as potatoes or white-flour bread, which can be rapidly broken down to sugar in the body and don't offer much nutritionally.
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Follow the U.S. Dietary Guidelines and incorporate lean protein, fruits and vegetables, high-fiber breads, legumes, and a nominal amount of fat for proper nutrition.
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Say so long to soda to cut out extra sugar and acids that can damage teeth enamel. Offer reduced-fat milk or real fruit juice at meals and be sure to remind your children to brush twice daily with a cavity-fighting toothpaste.
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