 |
Change can be difficult and scary, but knowing you
will change the future of your child’s health is worth
the challenge!
Starting with small changes in habits and routines will add
up to big improvements in your family’s health. It is
important to know that change and improvements take time,
and results will not come overnight. You are the expert on
how to best motivate your family to gradually make small changes
that lead to a healthy lifestyle.
One of the best ways to change your family’s habits
is to first change your own, and they likely will follow suit.
If your children see you enjoying fruits instead of potato
chips, they will be more motivated to have what you are having.
Keep in mind that it usually takes several exposures to a
new food for a child to decide if he or she likes it.
Here are some examples of small changes that add up:
- Limit screen time for television shows, movies, computers
and video games.
- As a family, go for a walk (or bike ride) after dinner.
- Replace fried foods with steamed vegetables or baked potatoes.
- Replace soda at dinner with milk, water or juice.
- Play catch (or kickball, tag, Frisbee) outside. Invite the
neighbors to join your family.
- Instead of driving to the park or beach, ride a bike or
walk.
- Have fruit for dessert.
- Serve lean proteins like fish, skinless chicken and lean
meats.
- Buy cereals and bread made from whole grains.
- Encourage your family to be active.
- When grocery shopping, pay attention to the serving size,
and levels of saturated fat, cholesterol, salt (sodium) and
calories.
- Get kids involved in sports. Many schools and communities
have teams at little or no cost to the family.
- Pack healthy foods, fruits and vegetables in your child’s
lunch. Instead of soda, pack water or fruit juice as part
of lunch.
Exercise links
Choose
to Move (free 12-week behavior modification program to
help women build more physical activity into their busy day
developed by the American Heart Association)
Just Move!
(free online tool to help begin or continue an exercise program
from the American Heart Association)
American
Council for Exercise (site for health & fitness tips,
healthy recipes, youth fitness tips & more)
Verbnow.com
(site for the national Verb campaign)
Verbparents.com
(site for parents regarding the national Verb campaign)
Shape magazine
(online version of the magazine dedicated to becoming more
active, includes exercises, recipes, weight management tools
& more)
HealthierGeneration.org/kids
(site for kids to have fun while learning the importance of health and fitness. Site is in conjuction with Nick News Special program Fight to be Fit. Kids who visit will find hilarious advertising spoofs, a game show, printable posters, an alarming glimpse
of tomorrow and a survery that lets them sound off.)
Nutrition links
MyPyramid.Gov (customizable, personal food pyramid from U.S. Department
of Agriculture)
Food Pyramid for Kids (customizable, personal food pyramid from the U.S. Department of Agriculture)
5 A Day program (program to better health based on five
servings of fruits and vegetables per day, includes activities for kids and recipes)
Delicious Decisions (recipes and nutrition facts from the American Heart Association)
Cookin’ @ Home (explains how kids can help with grocery
shopping, putting away groceries, preparing food, cooking, and cleaning up)
Child.com (online version of the parenting magazine; good
resource for healthy recipes)
Foodfit.com (recipes, nutritional information and food guides)
|
|
|
