Tips for Healthy
Children and Families
The information was made
possible by a grant from PepsiCo and was published as part of the AAFP's
Americans In Motion (AIM) initiative.
Eating Better
For Children and
Families
- Start the day with a healthy
breakfast. It refuels your body and gives you energy for the day.
- Let kids help plan one meal
each week and eat together as often as possible.
- Eat slowly. It takes 20 minutes
for your brain to register that you are full.
- Eat more vegetables and fresh
fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables
every day.
- Eat more whole grains (e.g.,
oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least 3
ounces of whole grains every day.
- Drink plenty of fluids. Choose
water, low-fat or nonfat milk and low calorie or diet beverages.
- Serve a variety of foods.
For Parents
- Reward children with praise
rather than with food.
- Serve food in smaller portions.
Do not demand or reward “a clean plate.” Let your child ask for more if he
or she is still hungry.
- Read nutrition labels
for serving size and calorie information. The information on the labels
can help you select foods that best fit into your family’s meals and
snacks plans.
- Bake, broil or grill foods to
reduce fat. Rather than cooking with butter or vegetable oil, try
healthier versions like olive, canola or sunflower oil.
- Snacks should provide nutrients
and energy, which are essential for active, growing children.
- Children imitate their parents,
so set a good example by eating healthy.
- Keep a variety of
snacks in the house, such as fresh fruit, vegetables, whole-grain cereals
and crackers. Try lower calorie or lower fat foods, like baked chips,
reduced-sugar cereals or low-fat dressings.
Being More Active
For Children and
Families
- Move more. Try to get between
30 to 60 minutes of physical activity every day. Several 10 to 15 minute
sessions of moderate activity each day add up.
- Include regular physical
activity into your daily routine. Walk as a family before or after meals.
- Limit TV, computer and video
game time to a total of one to two hours per day. Encourage physical
activity instead.
- Balance energy calories with
activity calories. The energy you get from the foods and beverages should
equal the calories you burn in activity every day. Read our handout on daily calorie
needs for more information.
- Increase household activities
(e.g., walking the dog, dusting, vacuuming, gardening). These activities
are good ways to burn calories.
- Include an activity like hiking
or bike riding when you go on vacation.
- Make playtime
with your family more active by shooting hoops or walking to the park.
For Parents
- Move more. Walking is an easy
way to be more active every day.
- Park the car in a spot farther
away from the store or your office and walk.
- Take the stairs instead of the
elevator.
- Get off the bus one stop
earlier and walk the rest of the way.
- Use an exercise machine or lift
weights while watching television.
- Walk to do errands.
- Be a role model for your
children. Do something active every day.
How Active Are You?
Moderate Physical
Activity
|
Vigorous Activity
|
More Vigorous
Activity
|
Walking
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Jogging
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Running
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Treading water
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Swimming laps (light effort)
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Swimming laps (vigorous effort)
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Bicycling (10 mph)
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Bicycling (12 mph)
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Bicycling (more than 14 mph)
|
Dancing
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Low impact aerobics
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Step aerobics
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Doing yard work/gardening
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Mowing lawn with hand mower
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Digging a ditch
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Hiking
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Playing doubles tennis
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Playing singles tennis
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Vacuuming
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Moving furniture
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Playing basketball or soccer
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Playing with children
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Weight lifting
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In-line skating
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|
|
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Healthy Habits for
Life
- Write down what you eat: how
much, when and why. For example, what do you eat when you're stressed out?
Learn more about keeping a food diary here.
- Record your physical activity:
how long, how often and how hard do you work out?
- Eat only at the kitchen table.
Don't drive, watch television or talk on the phone while you eat. This
helps you focus on how much you are eating, which can prevent overeating.
- Put out your exercise clothes
the night before as a reminder to walk or work out in the morning.
- Set goals you can achieve. For
example, aim for eating more vegetables and fewer high-calorie foods.
- Don't "up size" your
favorite drink — 32 oz. of regular soda has up to 400 calories! Choose a
diet drink instead.
- Eat only until you're not
hungry and push the plate away. Don't stuff yourself.
- Eat only because you're hungry,
not because you're bored, tired or stressed. Use alternatives to eating
when you're not hungry: take a walk, play a game, read a book or call a
friend.
- Do your grocery
shopping on a full stomach. This will help you make healthier food
choices, rather than grabbing over-processed high-calorie foods, which can
be hard to resist when your stomach is empty.
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For more details visit :
- http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/909.html
- http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/911.html
In : Home made Healthy tips
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