Helping kids stay healthy

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Presentation on balancing activity and nutrition for children

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Helping kids stay healthy

  1. 1. Helping Kids Stay Healthy Amy Good, DTR
  2. 2.  Warmer weather can provide everything you and your family need to be healthier  physical activity  more fresh produce  more rest time  Some experts have become concerned that children in America are gaining weight over summer break
  3. 3. Nutrition and fitness tips to help kids stay healthier
  4. 4. Scheduled Meals Step 1 Breakfast Step 2 Lunch Step 3 Afternoon snack Step 4 Dinner Step 5 Bedtime snack
  5. 5. Focus on Physical Activity  Focus on physical activity when planning vacations  Aerobic  Walking  Running  Muscle Strengthening  Gymnastics  Push-ups  Bone Strengthening  Jumping rope  Running Days Minutes Aerobic 3 60 Muscle Strengthening 3 60 Bone Strengthening 3 60
  6. 6. This includes time watching television, playing video games, and sitting at the computer. Limit it to 2 hours/day. Limit screen time
  7. 7. Goal Setting  Help your children set goals for what they would like to achieve over summer break  Have them write a list of things that they enjoy doing, so that they always can refer to it for ideas when they get bored  Many children end up eating more out of boredom during the summer
  8. 8. Try new fruits & vegetables Serve at each meal
  9. 9. Stick with water Avoid sugar sweetened beverages
  10. 10. Healthy choices when eating out  Help your children pick healthy choices at restaurants.  Many books are available that detail nutrition information for various restaurants.  Many restaurants list this information on their websites.
  11. 11. Second Servings •Help children fill their plate once at cookouts and other food-centered functions. •Discourage them from getting another helping unless 20 minutes have passed and then only if they still are physically hungry.
  12. 12. Indoor Exercise Area  Set up an indoor exercise area for days when it is just too hot or rainy to play outside.  Ask your children for input on what they want to include in the area—hand weights, a Wii™, a jump rope, etc.
  13. 13. Unhealthy Snacks  If your children are old enough to help themselves to food and snacks, it is best not to keep unhealthy foods in the house.  It is better to go out and treat your children to ice cream every once in a while, rather than keeping a large tub of ice cream in the freezer.
  14. 14. Meals & Snacks •Children do need to eat more often than once every 4 hours, but they do not need a snack for a short car trip or a jaunt around the store. •Food should never become a way of controlling children’s behavior, such as using a cookie to reward or encourage good behavior when shopping.
  15. 15. Questions?
  16. 16. Amy Good, DTR Amy@noexcuseshealth.com Visit www.noexcuseshealth.com for more health & fitness information! Thank You!

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