healthy family home starter kit
TRANSCRIPT
-
8/9/2019 Healthy Family Home Starter Kit
1/28
Grown-Up Guide
Included
Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
2/28
Welcome, grown-ups and kids, to theHEALTHY FAMILY HOMETM Starter Kit.Grown-ups and kids, use this kit to help improve
your home environment and jumpstart healthy
habits that will lead to a healthier way o living.
This kit will support and encourage the whole
amily in making nurturing, wholesome choices
throughout each day.
Congratulations or taking this step! Are you
ready to get your amily more active and healthy?
Keep reading and have fun on your new Healthy
Family HomeTM
adventure!
Our Family Checklist:
ReadyGrown-ups, read your guide to the Starter Kit(starts on page 18)
Kids, draw your amilys home (see next page)
As a amily, complete the Home Assessment(see next page)
Set
Make a Healthy Family HomeTM
TrackingPoster (see page 16)
Set amily goals
Plan weekly Healthy Family Huddles
Kids, pick activities or the week
GoHave un with activities
Keep track o progress on the Healthy Family
Home
TM
Tracking PosterSet new goals or revise old goals
Keep going weeklyMeet to review or set goals
Kids, pick activities or the week, or createnew activities and/or modiy activities
Participate in a variety o activities (trysomething new)
Celebrate success and progress
Go to www.HealthyFamilyHome.org andtell us your success story or share youravorite activity
Starter Kit
2 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
3/28
Draw Your Home
Kids, you will need paper and crayons or
colored pencils. Draw what your home looks
like to you. Show amily members participatingin physical activities, and include some o your
avorite ruits and veggies. Next, talk about the
drawing as a amily everyone, express your
thoughts on what home means to you and
your idea o a healthy amily home. Youll then
be ready to think o projects, activities and goals
that interest the whole amily.
Our Happy andHealthy Home
Lets see how healthy ourfamily home is...
Have un with this Home Assessment
Checklist and turn it into a game in which
everyone can participate. Give everyone a job
one person keeps time, another records the
points, another runs to get items while another
adds up the scores. Keep track o your score
and do the assessment again in a ew months.
Remember, a healthy amily starts at home.
Instructions: Find a piece o paper and usea pen or pencil to write down your points.
Use a clock or a stop watch and begin with
the ollowing tasks. Add or subtract points
accordingly. Good luck and have un!
Open your rerigerator and, as ast as you1.
can, count out the dierent types o ruits
and vegetables. Add one point or each.
For example, add one point or apple,
one point or celery, one point or orange,
one point or a package o carrots, etc.
As ast as you can, fnd a ball or Frisbee2.
that could be tossed around outside or a
game o catch. (Add two points i ound
in under two minutes, one point i under
ve minutes.)
Are there stairs in your home or3.
building? I yes, quickly go as a group
and walk up and/or down the stairs.
Count the total number o stairs in your
home or building. Add one point i
everyone walks the stairs every day.
GettingStartedReminders
Madewithyouinmind!TheYMCAis
respondingtofamilieslikeyouwhowantto
takeactionandbuildhealthierlifestyles.
Itisallaboutyou!TheHealthyFamily
Homeprogramwillworkwithyour
scheduleandyourindividualfamilygoals.
Setyourfamilyspace!Everyfamilywill
movetowardahealthierhomeattheirown
speed.Thisprogramwascreatedto
supportyourfamilystailoredgoals,
choicesandhealthyhabits.
ItsaYMCAthing!ThefoundationofthisprogrammaysoundfamiliartoyoubecauseitistheYMCAsmissiontoemphasizetheimportanceofhealthinspirit,mindandbodyforallandthebeliefthathealthychildrencomefromhealthyfamilies.
Hey,grown-ups!BesuretoreadtheGrown-UpGuide(startsonpage18)beforegettingstarted.
4. Give one point or every amily member
who ate breakast yesterday morning.
3Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
4/28
Did everyone play or participate in5.
physical activity as a amily over the
past three days? I yes, add one point.
Over the past week, did you eat a meal6.
together as a amily? I yes, add one
point or each amily meal. Give an
extra point i the meal was healthy (low
in at, low in sugar and salt).
Start the timer, or note the time on a7.
clock. As ast as you can, get the whole
amily to put on their walking shoes and, as
briskly as possible, walk around the block.
Stop the timer once you all get back into the
home. Note the total amount o time it took
to take a brisk amily walk around the block.
This amily walk can become part o a daily
routine. It only took minutes. (Add
one point or completing the activity.)
How many televisions and computers8.
are in your home? Give your amily one
point or each television or computer i
it is currently turned o.
Grab seven ood items out o your9.
cabinet and bring them to the table. Sit
down at the table as a amily and locate the
ood labels on each item. How many ood
items have added sugar or high-ructose
corn syrup (HFCS)? (Subtract one point or
each product.) How many ood items have
whole grain listed as an ingredient? (Add
one point or each product.)
Tally up the amilys total points or this list10.
o activities, and discuss the activities. Ask
some o the ollowing questions:
What did you learn rom this activity?What could the amily change or dodierently to improve the health othe home?Who will do something dierent, andwhat will he or she do?What changes can we make over the nextweek, month or three months to improvethe health o our home?
Todays Date:OurHealthy HomeTotalScore:
Makeita familygoal to take thisquizagainin threemonthsandsee ifyourfamilycanincrease itstotal score.
Date:OurHealthyHomeTotalScore:
Points
Points
4 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
5/28
There are three keys to creating yourhealthy family home: play every day,eat healthy and make amily time. Its easy
(and un!) to develop healthy habits in all
three o these areas. Weve included some
great ideas here to help you get started.
And the Grown-Up Guide gives you even
more explanation about the benets o
incorporating these keys into your daily
home lie.
Play Every Day
Keep it movin'You dont have to be an athlete to have a healthy,
active liestyle. In act, when the whole amily
makes play a priority, youll have so much un,
you might not even notice how it all adds up to
lots o physical activity.
Adding short periods o light activity to your
day helps you stay at a healthy weight. It alsoprotects you against diseases and gives you the
energy to have un every day.
One key is to stay on the lookout or ways
to make everyday chores and routines more
active. Think o it... you could literally run
an errand rather than riding in a car, race
to meet the school bus or put on music and
dance while cleaning up ater dinner.
Another good strategy is to plan several 10-
minute activity breaks throughout the day so that
they add up to an hour. Discuss what activity
routine works best or each amily member.
Play harder, get stronger
In addition to lively everyday play, your
amily plan or health should include
sessions o more
energetic activity
several days
a week. Pickgames and sports
that encourage
repetitive
movements and cause sweating and hard
breathing, such as jogging, biking, basketball
or tennis. Try to stay at it or at least 20
minutes each time. Dont orget to spend
time outdoors, where the whole amily canmove reely, climb hills, conquer rough
terrain and enjoy sunshine and resh air.
Team spirit
Grown-ups and kids can plan, work and
play together. Whether its a game o
basketball (kids against adults!) or a group
yard-work session, its a time or both
kids and adults to show o their skills in
teamwork, good sportsmanship, problem
solving and more. Its also an opportunity
to learn about character development:
caring, honesty, respect and responsibility
are the YMCAs core values (and probably
yours, too).
PlayEvery Day
EatHealthy
FamilyTime
5Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
6/28
Real life is real fun
Watching television and playing video games can
be enjoyable, but it can be even more un and
rewarding to spend time together doing other
activities. Its healthier, too. Watching television
makes it tempting to eat and drink too much
junk ood. Sometimes you might not noticehow many potato chips youve eaten until the
whole bag is gone! As an experiment, the next
time you watch TV, count how many junk-ood
commercials you see! Virtual entertainment also
takes time away rom healthy real-lie activities
like making riends, playing outside and learning.
As a amily, talk about how much time each
amily member should spend in ront o a screen
each day. Listen to everyones ideas on better
uses or that time and select healthy, active, un
things the whole amily can enjoy during that
time instead.
Somefunactivities
to
practiceasafamil
y
PlayEveryDay
FamilyTime
EatHealthy
Plan a weekly amily breakast (or
other outing) or which you are the
transportation. Skip the car, bus or
train, and ride bikes, walk or jog/run.
Make getting there a physical activity.
Turn up the music and do chores
together (clean the house, wash
windows, do laundry, etc.).
Consider a physically active amily
holiday, weekend or vacation. You
might spend a weekend on a cycle
tour, a walking tour, or go camping
or backpacking.
Easy-Does-It Family Tips Make outdoor chores part of the fun!
Rake leaves together and take turns
jumping in the pile (yes, youll have to
rake a few leaves a second time, but its
worth it!). Shovel snow and make a
snowman or fort. Mixing in play makes
work (and physical activity) easier.
Walk to the mailbox instead of driving.
Shoot a few baskets together
before dinner.
Replace video or computer game time
with an active game, or play hop scotch
together outside (or, if the weather is too
cold, make the game with masking tape
on your family room floor).
Theres still a place for sedentary fun.
But youll all enjoy that movie even more
after youve earned it with some sweat!
Designate one evening a week as
Family Activity Night. Go bowling,
roller skating or take advantage o
amily swim at your YMCA or other
community pool. Sign up or a class
involving physical activity, or nd
something everyone likes or will try!
Set up a badminton net in your
backyard or at the park. Play
badminton, or be creative and make
up your own game (or example,
your own version o volleyball, keep
the ball o the ground, etc.).
6 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
7/28
Design a amily obstacle course. Set
up various stations and be creative
in the types o activities at each
one. You might try hula hoop, jump
rope, push-ups, abdominal crunches,
jumping jacks, lunges, squats,
marching in place or wall sits. Set atimer and have amily members move
around to each station and perorm
the activity or one minute. Increase
the time by 30 seconds as the amily
begins to master each station.
Take a amily trip to the mall, but
make it a rule that beore you can
go into a store, you must rst walk alap around the entire mall. Window
shop as you go.
Wear a pedometer (a gadget that
counts your steps) and track your
movement. Everyone in the amily
can wear one and compare steps at
the end o the day. Set goals or have
contests. Decide together on anaward or the most steps in one day
or one week.
Ater amily dinners, turn on music
and dance, play musical chairs or
make up a amily dance routine/
skit that you practice a couple o
evenings a week.
Start a healthy habit or the whole
amily: designate Saturday mornings
(or any other time that works or
your amily) as amily walk time.
Easy-Does-ItFamilyTips
Findaway for your kid(s) to walk or biketoschool. Childhood obesity rateshavesoared as walk-to-school habits haveplummeted. Many experts feel this is nocoinc
idence. Kidsin the middle gradescan headout with a friendor sibling,and younger oneswith a grown-up.
Setthe timer when a family member isonthecomputer or gamesystem. Agreein advancehowlong the sessionwilllast. When its done, itsdone. Praisequick logoffs. Ifyouor your kid isreally hooked, cutscreen time graduallyandhelp each other findmore activealternatives. Remember that when itcom
es to behavior,you cant replacesomething with nothing.
Set a house rule o no more than
two hours per day o screen time.
And make sure the rule sticks! Keep
moving instead o viewing.
Turn o the TV during amily meal
time. Give your time and attention to
each other instead.
Meet as a amily and talk about
how you can reduce the number o
TVs in your home. Keep TVs and
computers out o the bedrooms.
TVs in the bedroom can get in the
way o amily time. Sitting alone in aroom in ront o a screen separates
you rom your amily and decreases
interaction. Also, kids with a TV in
the bedroom watch about an hour-
and-a-hal more TV each day than
kids with a TV-ree room.
7Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
8/28
Eat Healthy
Crunch each time you munch
The delicious crunch o ruits and veggies should
be part o every meal and snack your amily
enjoys throughout the day. Eating lots o ruits
and vegetables is important or your whole
amilys health. Every body needs the vitamins
and minerals that these colorul oods provide
in order to grow and stay strong, energetic and
ree rom illness. Research shows that getting
enough ruits and veggies in your diet (at leastve servings per day) helps lower your chances
o developing heart disease, stroke, high blood
pressure, diabetes and some types o cancer. Plus,
they make quick, easy and aordable snacks.
Color your meals
A simple way to eel condent that youre
making healthy choices is to make surethat your meals
are colorul. The
orange carrots,
green spinach,
red tomatoes and
purple cabbage all tell you youre preparing
something that is great or your health.
Let colors guide you to healthy choices oreverything you eat. Brighten your meals and
snacks with colorul ruits and veggies, and
you can eel condent that youre on the
path to great health. Its that easy!
H2O is the way to go
One o the simplest and most important things
you can do or your health is drink water.
The human body is made up mostly o water
(5570%, i you can believe it!). Our bodies rely
on water to help perorm every unction. This
means your body uses lots o water and needsyou to replace it constantly. Humans can survive
or weeks without ood, but only or a day or
two without water. Thats how important water
is! It may seem strange, but many liquids do not
give you the water you need.
Make water your rst choice every time. Its
especially important during warmer seasons and
ater vigorous physical activity. Make it the drink
o choice at meal times. Remember that H2O is
the Way to Go! Remind each other to drink at
least eight glasses o water every day.
Mix it up
When planning meals or snacks, try to include
all ood groups (whole grain, protein, dairy, ruit,
vegetable, healthy ats/oils) and aim or morethan two colors on the plate.
8 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
9/28
Easy-Does-ItFamilyTips
Choosewhole-grainbreadsandpastas
insteadofthosemadewithwhiteflour.If
youorderpizza,gowiththethincrust.If
itsoffered,wholewheat.Earnextra
pointsfortoppingitalloffwithveggies.
Ifthefamilyisusedtodrinking
sugar-sweetenedbeverages,worktolimit
theseorphasethemout.Startwithwater
dayonceaweekatmeals,andgradually
increasethenumberofwaterdays
perweek.
Makeitaprioritytoeliminatesugar-added
juicesandothersugar-sweetened
beverages,includingsportsdrinks.For
manyfamilies,removingthistemptationat
homecanmakeamajordifference.
Thumbs down to added sugar
One great way to improve the overall health o
your whole amily is to cut out the added sugar. It
can be an easy step (and help save money) i you
pay attention to ood ingredients. Look closely
and youll see that drinks, baked goods, candy
and sweets tend to have lots o added sugar.
Resist keeping sugar-sweetened beverages in
your home, so they are not handy. When serving
juice, make sure it is 100% juice with no added
sugar. An easy way to cut back on the natural
sugar in juice is to add water (which also saves
you money). Add seltzer water (the sodium-ree
kind), and youve got a tasty juice spritzer! Findways to make healthy drinks like water more
un by adding resh or rozen ruit (lemons and
limes are great) or zzing it up with a little
seltzer water.
Just the facts, maamReading the
Nutrition
Facts label
on ood and
beverage
packaging is
key to taking
control o your
amilys health.
Make it a
habit to check
the nutrition
label every
time you pickup something at the grocery store or
convenience store. Remind each other,
Just the acts, maam! and together
you can make better decisions about the
products your amily enjoys. For tips on
reading nutrition labels, please go to www.
HealthyFamilyHome.org
Easy-Does-It Family Tips
Set out raw fruits and veggies, low- or
no-salt-added nuts and lean proteins
when you or your kids are hungry, such
as after school, work or sports. If some
family members dont like cooked
vegetables, try raw green beans or snap
peas. Over time, the ideal scenario is to
get your family used to a wide variety of
flavors and textures. In the meantime,
tuck veggies (especially dark greens)
into marinara sauce, tacos or other
kid favorites.
Amount Per Serving
Calories 01taFmorfseirolaC061
% Daily Value*
Total Fat 9g 14%
Saturated Fat 5g 26%
TransFat 0g
Cholesterol 15mg 4%
Sodium 40mg 2%
Total Carbohydrate 21g 7%
Dietary Fiber 1g 3%
Sugars 19g
Protein 1g
Vitamin A 2% Vitamin C 0%
Calcium 0% Iron 0%
Serving Size: 2 pieces (34g/1.2oz)Servings per Container 4
9Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
10/28
Watch for saturated fat
Food labels give you the goods on dierent
kinds o at. Saturated at is lousy and is
associated with lousy cholesterol, the kind you
want to limit. Check labels and choose oods
with mono-, poly- or unsaturated at (like the
at ound in nuts, sh and olives). These atsmay help to reduce lousy cholesterol. Keep in
mind that ast ood oten has a lot o lousy (or
saturated) at. When it comes time to choose,
just say, Not today saturated at.
Somefunactivities
to
practiceasaf
amily
PlayEveryDay
FamilyTime
EatHealthy
Check your cabinets. Pull out someood items that have nutrition labels
and sit down as a amily to review the
serving size o each item. Have each
person locate the serving size on one
item and then use measuring cups to
get a visual idea o how much ood it
actually is. Once youve done this,
discuss how many servings o that
item you normally eat. Is it two to
three servings? More? Write down
the number o servings you normally
eat and go back to the label to gure
out your intake o at, ber, sugar, etc.For example, i one serving o a ood
item contains ve grams o at, but
you normally have our servings, that
means your total intake is 20 grams
o at or that particular ood item.
This one ood choice, at our
servings, could be close to your total
recommended at intake per day.
Sit down as a amily or breakast
and measure out the cereal and
milk poured into each persons
bowl. Determine how many servings
you normally eat. Remember, the
recommended amount o cereal
fakes (one serving) is one cup
about the size o an average st.
10 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
11/28
Decorate special water cups or
the amily (everyone gets his
or her own cup). Use markers,
stickers, sports decals and glue, or
whatever you like. Wash cups as a
amily each evening and let them
air dry overnight.
Have a grocery-store scavenger
hunt. As you shop, nd some o
your avorite oods and check to
see which items have three or more
grams o ber and less than ve
grams o sugar per serving. Those are
the oods to gather into your cart!
Easy-Does-ItFamilyTips Everythinginmoderationstillholdstrue:whatslifewithoutalittlechocolateortheoccasionalonionring?Justremember,thesefoodsarelocatedinthetinyband(fatsandoils)sectioninthefoodpyramid(www.mypyramid.gov);thatsbecauseyoushouldhavelessofthe
sekindsoffoodsthanyoudooffruits,vegetables,grainsanddairyfoods. Dontgetdiscouragedifyouvehadamealthatwasntquiteashealthyasplannedforinstance,whenyoureeatingonthego. Lookatyourfamilysconsumptionoverthecourseofawholeday,weekormonth.
Serve dinner using only measuring
cups or measuring spoons. This way,
everyone will be able to measure out
the portions on their plates. Its a
good way to become more aware o
how much ood you serve yoursel
and others.
Make your own plate chart. On a
piece o paper, draw a large circle to
represent a plate. Then draw lines
through the plate to divide it into
our equal, pie-shaped sections. One-
hal (or two o the sections) should
be or ruits and vegetables. One-
quarter (or one section) should be
or starch and grains (like rice, pasta
and bread). The last quarter should
be or protein (such as nuts, sh,
cheese and meat). Once your chart iscomplete, draw a ew o your avorite
oods in the places they belong.
Create a reminder card. Pictures
and numbers will help to remind
you o serving sizes. For example:
A three-ounce serving o meat, fshor poultry is about the size o a
deck o cards.
An ounce-and-a-hal o cheese isthe size o our stacked dice.
A cup o cereal or a baked potatois about the size o an average fst.
Draw these on your card and keep it
handy at meal time.
11Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
12/28
Easy-Does-ItFamily Tips
Ifyoursis ahomewhereagrown-up
handlesallthefoodpreparationand
cleanup, involvingthe kidswillbeabig
change.Kidsandadultsrespond wellif
thejobis brokendownintomanageable
pieces,andiftheyare thankedfortheirhelp.Keeptheenvironmentfunandlet
everyoneexperiencehowgoodit feelsto
worktogether.
Add resh or rozen ruits to cereal,
pancakes or oatmeal. Add resh or
rozen vegetables to spaghetti sauce,
casseroles or slow-cooker/crock
pot dishes.
Order a pizza easy on the cheese,
and with extra vegetables (broccoli,
tomatoes, green peppers, onions,
spinach, etc.). Be creative. Some
pizza parlors even oer a whole-
wheat crust.
Host a salad potluck party. Put out
bowls o healthy salad ingredients
(chopped vegetables, lettuce,
spinach, cucumbers, tomatoes, beets,
garbanzo beans, sunfower seeds
or other nuts). Family members can
create a salad using their avorite
ingredients. Invite riends and
neighbors so you can share thesehealthy combinations!
Its easy to add veggies! Fill your
soups, stews or chili with more
vegetables. You can even try
pureeing them so theyll blend in
better and you might not even
know theyre there! Add sprouts,
cucumbers and tomatoes to
sandwiches. Dip blanched (slightly
cooked) or raw vegetables in
hummus or a tasty snack.
Have all amily members identiy
their avorite ruit and write each one
down in a list. Then, ll a amily ruit
bowl with those ruits and keep it on
the table or the counter. This way,
everyone in the amily will have easy
access to their avorite ruit when
theyre looking or a snack.
Easy-Does-ItFamilyTips Swampedwithhomeworkorotherafterschoolactivities,olderkidsmightnothavemuchtimeforweekdaymealchores.Askthemtohandlesomethingquick,likeunloadingcleansilverwarefromthe
dishwasher;orinvolvetheminabiggercookingprojectontheweekend.Forexample,teenswhoenjoycookingcouldprepareaweeklymealontheirownforthefamily.Ifyourchildwantstodothis,offertoassist.Heorshemightenjoygivingyouinstructionsforachange.
Play a game o ruit-and-vegetable
tag. The rules are that you must callout the name o a ruit or vegetable
12 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
13/28
beore sitting down to prevent being
tagged, and you cant use any name
that has already been called out.
Make your own amily healthy-
recipe book:
Sit down as a amily and look
through magazines, cookbooksor Web sites to fnd newhealthy recipes.
Take avorite amily recipes andchange them to reduce at, salt andsugar content.
Swap healthy recipes with relatives,riends and neighbors.
Combine all the recipes you
gather into a notebook or a box.
Get creative and decorate it with
drawings, stickers or glitter.
Conduct your own amily taste test.
Make a meal youd normally eat, but
skip the salt, sugar or at (substitute
skim milk or whole or 2% milk, put
in one-third less sugar than what therecipe calls or, use low-at cheese,
use reduced-salt broth, etc.). Taste
each dish to see i you can tell the
dierence. Use your taste buds to
rate each dish.
Conduct a sugar experiment. Have
everyone in the amily grab their
avorite drinks and read the labelto nd out how much sugar is
in a serving o each. Then, use a
measuring spoon to put that amount
o sugar into a ziplock bag. (Hint:
our grams o sugar = one teaspoon.)
Mark each bag with the name o the
drink and leave it out on the counter
to remind everyone just how muchsugar theyre getting each time they
pour a glass o that beverage.
Family Time
Munch as a bunch
Eating together as a amily can strengthen your
relationships at home and help you learn to be a
better riend at school. The amily meal is about
being together and supporting one another.
Its also a great
time to catch up
on amily news
and discuss plans
or better health.
Its important to
nd the time to
eat as a group or
one meal every day. Planning amily meals
in advance will help to accommodate busy
schedules.
Family time: the mainingredient
Meal preparation (and even cleanup)
contributes to a healthy home lie when the
whole amily gets involved. And, a healthy meal
will taste even better when everyone had a part
in making it plus, everyone will appreciate the
meal more, knowing that they helped to
prepare it.
Youll get to see just exactly what goes into the
ood youll be eating, and you can take this time
to talk together about healthy ood choices.
13Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
14/28
Easy-Does-ItFamilyTips
Ifone-to-oneoutingsaretoughtoplan
,
trytoenricheverydaymomentswith
moreconversationandconnection.If
youcan,grown-ups,pullonekidaside
tojoinyouforanerrand,converseinthe
carandtakethelongwayhome.Ifa
familymemberwalksorbikestoschool
orwork,trytojoinhimorherwhenyou
can.Kidsoftensharefeelingsor
concernsaboutschoolorotherpartsof
theirlivesduringthesetrips.Sortand
foldlaundrytogetherandchatwhileyou
workthroughthepileofclothes.Dothe
dishesinpairs.
No matter what role you play in helping to
make the meal, the important thing is that
you participate. Whether you measure the
ingredients, help set the table, watch and
learn or just sit in the kitchen while you do
your homework, you can enjoy the process o
creating the meal and spending time together.
Youll also be working together as a amily to
build a healthy spirit, mind and body.
Just the two of us
Sharing time together one-to-one even i its
only or 10 minutes a day with other amily
members helps you to develop and strengthen
relationships. Make the most o your one-to-one
interactions and ocus on being a good riend
and advisor to each o your amily members.
Somefunactivities
to
practiceasafamily
PlayEveryDay
FamilyTime
EatHealthy
Hand out paper and colored
pencils or crayons and have
each child draw three activities
that he or she enjoys doingwith a parent or adult. Grown-
ups can draw or write a list o
activities they enjoy doing with
amily members. Compare
lists and drawings to create
personal activities or your
amily.
Create date nights or eachchild and grown-up. On a
regular schedule, grown-up(s)
should take each child out or
a one-to-one activity (maybe
to a movie or out to dinner).
Making a commitment to
schedule time together will
mean a great deal to bothparties.
Set aside at least 10 minutes
o special time or each child
every night at bedtime. Use this
time to read, talk about the day
or sing a song together.
14 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
15/28
Schedule a monthly lunch date.
Go to a special place or a meal,
or just go or a walk to the bagel
store beore school.
Grown-ups, plan a surprise lunch at
school. Visit the school, i allowed,
and have a un, healthy lunch with
your child.
Easy-Does-It Family Tips
If work and activity schedules make
family dinners impossible, first see if any
commitments might be changed. What
could you streamline or even drop to
make dinners together possible? If you
cant shuffle things, then grab otherchances to sit and eat with your kids.
How about weekend breakfasts, lunches
or snack times?
Bedtime is perfect for one-to-one time
that can help kids sleep better and dream
happier. Good sleep helps everyone fight
off illnesses, regulate hormones and
focus better during the day, so this
one-to-one time is a great investment in
your kids health. Take turns reading out
loud to each other, or just let your childlisten to you read. Many experts
recommend 20 minutes a day of parental
reading, even after kids learn to read for
themselves. Dont have 20 minutes?
Plenty of terrific childrens literature
comes in chapters that take 10 minutes
or less to read. Ask your school or local
librarian for short-chapter suggestions.
Sign up or a class as a amily it
could be a dance class, a science class,
an Italian class, or a crat or art class.
Go or a walk together in the
morning beore school or work, or
make it an ater-dinner walk.
Grown-ups, be spontaneous. One
day, i you sense it would be un
and helpul or your child, take the
day o rom work and have a un
day together, at home. Stay in your
pajamas, enjoy hot chocolate or a
cup o soup together, and watch amovie together.
Plan a small and personal eld trip
somewhere youve never been. For
example, visit an aviation museum,
the race track or a working dairy
arm, or take a tour o your citys
municipal water system.
Easy-Does-ItFamilyTips Mealtimeisperfectforfamilyconversation,aslongasyoudontexpectittobe,well,perfect.Kidsmaygettired,moodyorgoofyandmightnotrespondtoabarrageofquestions.Grown-upsmaybetiredandhavelittletosay.Trythissim
plecommunicationtip:insteadofaskingabouttheday,saysomethingaboutyoursandseewhoresponds.Manykidstalkmorewhengrown-upsusecommentsratherthanaskingquestions.Dontbelieveit?Switchout,Whatdidyoudoinmath?with,YouknowwhatIwasthinkingabouttoday?ThattimewhenMariawastwoandlockedusalloutofthehouseintherain.Conversationguaranteed!Or,kids,shareoneofyourmemoriesorfavoritefamilystories.
15Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
16/28
Create a nonverbal communication
system or your home. You can make
and decorate a special mailbox and
use it to leave personal notes or each
other on a daily basis. The notes can
express encouragement and support,
or they can be about something thatis causing you anxiety or concern
but that you dont eel comortable
talking about.
Volunteer together somewhere that
interests all o you maybe a local
soup kitchen, a walk/race event or an
animal shelter.
Keep a log o amily time spent
together each day. Record who was
there, what you did and what you
talked about. At the end o the week,
go over the log as a amily. You might
be surprised at how easy (or how
dicult!) it was to nd time to be
together. I you continue to keep a
log, it might help you to schedulemore time together as a amily.
Healthy Family Home
Tracking Poster
Kids, using a poster board or construction paper,draw a chart with at least three rows (identiying
amily goals) and nine columns, as shown on
page 17. Decorate the rame o the poster with
pictures or words
describing your avorite
healthy oods, physical
activities and pictures
o amily members.
All amily members identiy healthy-habit1.
goals. Some examples include eat breakast
our days a week, walk ater lunch on Monday
through Friday, play outside ater school on
Tuesday through Thursday, allow only one
hour o television viewing three days per week,
or spend 20 minutes with mom every evening.
Write down two or three activities the amily
enjoys doing together.
When deciding goals as a amily, turn it2.
into a game. Set a timer or two minutes
or note the time on a clock. Ask your child
to tell you about his or her healthy-habit
goal(s) and listen without responding until
the two-minute period has ended. Repeat or
16 Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
17/28
Healthy
HabitSunday Monday Tuesday Wednesday Thursday Friday Saturday
Play
Every
Day
Eat
Healthy
FamilyTime
HealthyFamily Home
TM
=Eat Healthy=Play Every Day =Family Time
Go to www.HealthyFamilyHome.org to download
a Healthy Family Home Tracking Poster.
paraphrase what you heard the child describe
and then encourage him/her to tell you more.
At the end, change roles and let the child ask
you about your healthy-habit goal(s). Repeat
or each child as necessary.
Remember that everyone is involved in3.
the success o healthy amily habits.
Display the4. Healthy Family Home
Tracking Posteron the ridge or in
another common area. Choose a location
that everyone can access to view progress.
Reward the amily when new habits are
achieved. Think o rewards that are low in
cost and can be enjoyed by the whole amily.
Write down a ew rewards on the board ahead
o time (or example, renting a movie, going
to the park or zoo, reading a un book or an
hour) as a motivation or amily members.
Use stickers or a colored marker to place5.
a label on each day o the week a amily
member practices the healthy habits.Create a new board every two to three weeks
and update habits as necessary or the amily
to continue working toward a healthier
home environment.
17Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
18/28
totheStarterKit
Grown-UpGuideVisionStatement
Thefamilyhomeistheplacethatdefines,createsandpredictsafamilyslifelonghealthandwellness.Thechallengeisthatmanyfamiliesseelivinghealthyasallornothing.Whattheyreallyneedarepracticaltoolsandpermissiontocelebratethesmallwins;theyneedaplacetostart.ThatswhattheHealthyFamilyHomeTMprogramisallabout.YMCAandEliLilly
andCompanyhavepartneredtoleveragetwoofthemostpowerfulforcesinhealthtodaythefamilyhomeandtheprovenimpactofsmall,sustainedchanges.TheHealthyFamilyHomeTMprogramisbackedbytheYMCAandLilly,withalmost300combinedyearsofexperienceinhelpingfamiliesandcommunitieslivehealthierlives.
GenerouslysupportedbyEliLillyandCompany
Ifyouve switched on the news anytimerecently, you know weve got somehealth problems in America. Too much o the
wrong kinds o ood plus too little exercise
have combined to create widespread concerns
about obesity and a host o related issues. Theseproblems dont just stress our healthcare system
they stress us out, too. Poor health habits steal
precious energy rom adults, kids and amilies
at all ages and stages. These poor habits keep
us rom being as productive and happy as we
could be.
The good news is that most amilies do care
about their health and want to change or the
better. I your amily ts that description, your
YMCA would like to work with you. YMCAs
have been helping people build better health
in spirit, mind and body or more than 150
years. They have seen countless kids and amilies
turn their poor habits around. It really is doable.
All you need is the willingness to take a ew steps together, as a amily in the right direction.
This guide is designed to give you, the adult in
the home, some background inormation on
the three key areas o building a healthy home
nutritious meals, play and amily time and the
importance o your role. The amily activities
include symbols to show a connection between
activities and goals. They are provided to help
you and your amily understand that an activity
18 Grown-Up Guide to the Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
19/28
can support goals rom one or all three key areas:
nutrition, play and amily time. Also included are
additional tips to help you kick o this exciting
program with your amily. We suggest you ollow
the Ready, Set, Go and Keeping Going theme
to keep your amily ocused.
Nobody really knows how it happened, but
somewhere along the way, health became
equated with total lack o un. Yes, its true:
some o the tastiest oods and most enjoyable
activities are not healthy (cheese ries and a DVD
comedy-marathon, anyone?). But good health
can be good un, too. And what better way to
demonstrate that than with a low-key Healthy
Family HomeTM
kicko or your amily?
SET
Meetasafamilyholdfamilyhuddles
Helpyourkidsdrawthefamilyshome
MakeaHealthyFamilyPosterorbulletinboard
DefineagoalfortheweekSelectactivitiesforthefirstweek
You dont need much. Find an hour on the
schedule when everyone will be home and
no other activities are planned. Break out a
tempting and nutritious snack, like a big ruit
salad or a bowl o natural popcorn, or set up a
sundae bar. (Replace ice cream and the other
usual suspects with yogurt, almonds and low-atgranola. The kids can help you prepare this.)
Grab some markers or crayons and a large
poster board. The mission: map out your
amilys home lie together, with an emphasis on
assets. Look or the health-related things you are
already getting right, even i youre not yet doing
these things requently or consistently enough.
Pick a theme or your poster, such as Our
Healthy Habits or Healthy Things We Do
Together. Have each amily member take a
turn adding pictures or words. (Many kids
preer drawing, while others are natural writers.)
Teens and tweens might contribute a comic or
caricature. Dont be put o i they include a dash
o sarcasm. (No eye rolling! Remember yoursel
at their age?) Encourage drawings or words thatrelate to physical activity and nutritious oods,
and allow or plenty o creativity.
When your poster is done, use it to brainstorm
together. What are we already doing well? How
can we do more o that? What things do we
want to work on? And, o those, which one or
two do we eel ready to start right away? Eat
more ruits and vegetables is an example o an
achievable starter step. Walk more or watch
less TV also are realistic goals to get you started.
In general, its best to rst target the positive
changes your amily can make most quickly and
easily and this can dier widely rom amily
to amily because success breeds motivation
and more success. Be realistic, but persistent.
Like most worthwhile things in lie, great amilyhealth is a marathon, not a sprint.
READY
ReviewtheGrown-UpGuideandStarterKitScheduleatimeforandplanyourinitialfamilymeetingUnderstandtheadultsprimaryresponsibilitytolead
thefamilyseffort
Kick It Off
19Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
20/28
GO
Startpractic
ingactivities
andtrackprog
ress
Haveafamil
yhuddleto
seehowyouwi
ll
celebrateyour
success
Setgoalsforthe
followingweek
KEEPGOING
SelectgoalsSelectactivities
TrackprogressontheHealthyFamilyTrackingPoster
Havefamilyhuddlestosupporteachother
It Starts with Adults
Being the parent or other responsible adult in
your home means being the kids primary role
model, pretty much indenitely. For the
youngest children, grown-ups provide virtually all
the inormation
on how to
behave, relate,communicate
and take care o
themselves.
This changes
throughout the school years, with peers
mattering more and more. But dont let that ool
you. Older kids, even teens, still watch their
parents and adults closely and look to them or
guidance by example. They still need your
positive attention.
You have a tremendous impact on eating habits.
Ater all, you buy the ood. You handle much o
its preparation and set the tone during meals.
Every day whether you intend to or not you
teach your kids what to eat and drink. Theyll see
the oods and beverages you choose and how
much or how little you put into your own body,
and they will model your behavior.
You shape physical activity or your amily by
example too. Kids are more likely to limit TV
and computer screen time i you do, and i they
have un amily alternatives. Theyll be more
likely to listen to your request to go outside and
play! i you join in sometimes. Theyll learn that
exercise is a natural, necessary even un part
o lie when they see you engaging in a regular
exercise routine.
You dont have to be perect. In act, kids learn
more when they see you working through
rustrations, mistakes or setbacks. When you say,
Id love to have two slices o cake but Ill have
one, theyll get the message that youre making
healthier choices too.
20 Grown-Up Guide to the Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
21/28
Changing habits can be dicult, especially long-
standing, deeply entrenched ones. Decide which
o your own habit(s) youre willing to tackle rst.
Then you can push or ull-amily change. I a
change seems daunting, break it down into steps.
On the next ew pages, youll nd ideas based
on the Healthy Family HomeTM guidelines.
These are our daily dozen the 12 things
that can have a huge impact on your amilys
health, once theyre woven into everyday lie
and routines. They are time-tested and evidence-
based (meaning that the guidelines were created
rom real research on what makes some amilies
healthier than others). And we hope youll agree
that they simply make sense. In the world ohealth, as well as in stress management, there
is no one-size-ts-all solution. But something
comes close: physical activity.
Play Every Day
Humans arent wired to sit still all day.
Technology may have evolved over the past
couple decades to keep us seated at various
screens or hours, but our bodies and minds still
crave and need plenty o regular physical activity
to unction well.
Physical activity helps maintain healthy weight.
It lowers the risk o serious health problems,
such as heart disease, cancer, diabetes and many
others. It also helps us sleep better, ocus better
and cope better. Recent clinical studies even
suggest that regular physical activity, especially in
groups, is a potent weapon against depression.
Why call this section Play Every Day? On your
own or in your amily, youre more likely to start
and stick with physical activity i its un. The
goal is to work hard physically without eeling
like youre working that hard. Experiment with
dierent activities to discover what works or
you, your kids and your amily. In this section,youll nd a ew Healthy Family HomeTM
guidelines to shoot or each day. Remember,
check with your doctor beore starting any
exercise plan.
HealthyFamilyHomeGuidelines:
PlayEveryDay
Moderate,fun,physicalactivity:tryforat
leastatotalof60minuteseveryday
(whichcanbespreadoutin10-to
15-minuteintervals),andincludeoutdoor
activitywheneverpossible.
Vigorous,fun,physicalactivitythreedays
aweek:aimfor20minutestotalonthese
daysandincludeoutdooractivity
wheneverpossible.
Bringadultsandkidstogetherin
physicalactivitiesinorderto
provide
opportunitiesforconnectingand
modelingpositivebehavior.
Limitscreentimetolessthantwohours
perday(television,videogames,
computer).Mealsshouldnotbe
consumedinfrontofascreen.
Allfamilymembersshouldbeeffective
rolemodelsbyparticipatinginallofthe
aboveguidelines.
Get a total o at least 60 minutes per
day o moderate, un, physical activity.
Moderate activity uses large muscle
groups and increases your breathing or
heart rate; ideally, you should be able
1
21Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
22/28
to carry on a conversation throughout
the activity. I 60 minutes sounds like
a lot or a busy amily, dont worry.
You can spread this out in chunks o
10 to 15 minutes over the course o a
day. Include outdoor activity whenever
possible its more rereshing and,weather permitting, sunlight can
improve your mood and help your
body produce Vitamin D. Remember
your sunblock.
Get more vigorous physical activity,
too or 20 minutes, at least three
days per week. This type o exercise is
usually rhythmic and repetitive in nature(think biking, jogging, swimming, etc.). It
uses large muscle groups and may cause
sweating and hard breathing. It should
increase your heart rate. Your doctor or a
YMCA health-and-well-being proessional
can help you gure out what heart rate is
healthy and appropriate or you. Again, get
outside whenever possible.
Bring adults and kids together
in physical activities to provide
opportunities or modeling positive
behavior. Your kids will be more active
i you are, and you can learn how to
play every day rom your kids. Grown-
ups can lead by example, showing
that physical activity is a healthy, un,necessary part o lie. You can also
model teamwork, sportsmanship,
problem solving and fexible thinking
through physical games that you plan
and play together.
Limit screen time to less than two
hours total per day. This includes
television, computer time and video games.
Simply put, there are only so many hours in
the day. The
more hours we
spend on screentime, the ewer
we have to take
care o ourselves
and each other.
Decreasing
screen time rees
up time or more
physical activity and promotes
healthier, more interactive ways or a
amily to entertain itsel. Pediatricians
recommend two hours maximum daily
screen time or kids and none at all
or those under age two. Studies have
shown that kids who rack up more
screen time are more likely to be
overweight, participate less in physical
activity, consume more sugar-sweetenedbeverages and eat more. I you or your kids
already top the two-hour limit, expect
some resistance to change. It can be a hard
habit to break. Empathize, but talk openly
about why limits are important. Stay rm
on the key message: in order to keep our
bodies and minds healthy, we need to
move more and sit less.
2
3
4
22 Grown-Up Guide to the Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
23/28
I these recommendations involve major
change or you and your amily, take
small steps. Its not realistic to go rom ve
minutes o moderate activity per day to 60.
Instead, bump up to 10 minutes a day and
gradually increase the time. Some amiliesmay want to keep a notebook or use a
whiteboard to log their activity.
Eat Healthy
For a amily, there are two meanings to this
phrase. Both are important. The rst is more
literal: consume more o the better choices
and less o the not so good ones. The second
meaning takes a broader view o amily
health: make and eat healthy ood together to
strengthen amily relationships, both short- and
long term.
Below youll nd Healthy Family HomeTM
recommendations or eating healthy every day.
Healthy Family Home Guidelines:
Eat Healthy
Serve fruits and vegetables at every
snack and meal. Offer fresh fruit andvegetable options daily.
Make water the primary drink option
every day. Other options should be
non-sugar-sweetened.
Include a whole-grain or protein option
with every snack.
Provide healthy, unsaturated-fat foods at
meals and snacks.
Emphasize moderation, balanceand variety.
All familymembers should be effective
rolemodels by participating in all of the
above guidelines.
Serve ruits and vegetables at every
snack and meal. Oer resh ruit and
veggie options every day. Five or more
servings per day are important orgrowth and development and optimal
immune unction. Research shows that
this intake also lowers ones risk o heart
disease, stroke, high blood pressure,
diabetes and certain cancers. An easy
way to explain the need or variety
to kids and adults is that our bodies
need a rainbow o oods to be healthy:
naturally red, orange, yellow, green and
blue oods. A naturally colorul diet is
virtually guaranteed to be a healthy one
an idea most kids (and adults) can
wrap their minds around.
Make water the primary drink option
every day. Water is the best choice or
quenching thirst. All amily members
need plenty o water, especially during
5
6
23Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
24/28
both the warmest and coldest months
o the year, when the sun and indoor
heating systems can dry us out. Our
bodies are made mostly o water and
use it to perorm every unction, so we
need to replace it consistently. Staying
hydrated is particularly importantduring physical activity, so take water
along whenever youre on the move.
Include a whole-grain or protein option
with every snack. To many people,
snack is shorthand
or simple
carbohydrates, like
potato chips. Thereare better options.
Whole grains provide more ber,
Vitamin E and essential atty acids.
They can protect against heart disease
and cancer. Higher-ber oods can also
help you eel uller sooner and reduce
your overall ood intake. Protein, too,
provides a more lasting energy source.
Examples include tortilla chips made with
whole grains or dried black beans, roasted
almonds and whole-grain pita chips.
Provide healthy, unsaturated-at oods
at meals and snacks. Food labels list
dierent kinds o ats. Both saturated
and trans-atty acids are associated
with increased low-density or lousycholesterol levels in the body. In
contrast, oods with mono-, poly-or
unsaturated atty acids (such as nuts,
sh and olives) may actually help
reduce lousy cholesterol.
Emphasize moderation, balance and
variety. Food trends come and go,
but some wisdom is timeless: we all
do better with balanced nutrition
based on moderation, not deprivation.
Moderation means eating reasonable
portions (see page 11 o the Starter
Kit or more inormation on portion
size) whose total calorie counts dont
exceed our true caloric needs. Butrankly, calorie counting oten is less
helpul than learning what looks and
eels right. I your habit is to serve
large portions, try to scale them down.
Slow down when youre eating, savor
every mouthul, and stop when youre
ull even i something tastes great.
Encourage your kids to do the same.
Studies show that balanced meals
can help prevent cravings, increase
metabolism, increase satiety (eeling
ull), assist in weight management and
ensure adequate nutrition. Choose a
variety o healthy oods or your amily
to promote consistent energy and a
healthy lie.
Family Time
Busy amilies oten struggle to nd time they
can spend together, but this is as important
as ever or your amilys good health in
the broadest sense. Day-to-day windowso time spent together are building blocks
or communication and support through
lies ups and downs. Family time is one
o the best possible investments you can
make in your childs healthy development.
Here are our Healthy Family HomeTM
recommendations:
7
8
9
24 Grown-Up Guide to the Starter Kit
-
8/9/2019 Healthy Family Home Starter Kit
25/28
Provide each child with one-to-one
time every day. Carving out these times
can require planning and negotiation,
especially or larger amilies or those
in which both parents work long hours
outside the home. While its best i
this happens regularly, sometimes youcan take advantage o spontaneous
opportunities to steal some time with
just one child. Your interests, your
childs interests, and the nature o
your relationship should help shape
what you do together, as well as how,
where and when. Try to be fexible and
creative. And, while youre scrambling
to meet everyone elses needs, dont
orget to squeeze in time or yoursel.
You cant bring energy to your amily
without recharging your own batteries.
HealthyFamilyHomeGuidelines:FamilyTime
Provideeachchildwithone-to-onetimeeveryday.
Sitdownasafamilyforonemealeachaday.
Involvekidsinsnackandmealpreparationandcleanupeveryday.
Allfamilymembersshouldbeeffectiverolemodelsbyparticipatinginalloftheaboveguidelines.
Sit down as a amily or one meal a
day. The research on this is astonishing.
Studies have shown that kids who
regularly eat with their parents are
less likely to be overweight, smoke,
abuse drugs and alcohol or experience
depression. They get better grades,
have stronger sel-esteem and enjoy
better peer relationships during
adolescence. On a nutritional level,
research has shown that amily meals
are more nutritious than solo meals,and that kids who eat with their amily
end up making healthier snack choices
and eating more ruits, vegetables and
whole grains. When grown-ups eat
with their kids, they can set a good
example by making healthy eating a
liestyle, not a temporary x.
Some experts say such role modeling
may even help ward o eating disorders
a growing problem seen in increasingly
younger kids.
Involve kids in snack and meal
preparation and cleanup every day.
Young kids can watch, learn and
contribute as you explain what youre
doing adding, dicing, warming and
cleaning, or example. Engaging kids
in sae, simple tasks will give them a
sense o pride and ownership in the
meal. Older kids can provide other
assistance or sit nearby as they do
their homework. Most kids can pour
beverages, set the table or toss the
salad. Youll be investing in a more
enjoyable meal or sure becauseeveryone helped and also in lie
skills or your kids. (Their roommates
and spouses will thank you later!)
10
11
12
25Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
26/28
-
8/9/2019 Healthy Family Home Starter Kit
27/28
supporting meaningul programs
that will improve patient outcomes,
enhance individual health and improve
caring in America and around the
world. Lillys partnership with the
YMCA is an investment in amily
health and better choices at home as away to prevent chronic disease.
Lilly believes partnerships like this are
the best approach to complex health
challenges that are ar too great or any
one group to solve alone. Together, the
YMCA and Lilly have almost 300 years
o experience in helping amilies and
communities live healthier lives.
The Healthy Family HomeTM
Guidelines are supported by the following resources:
Bradley, R., Burchinal, M., Corwyn, R., Garcia Coll, C. & Pipes McAdoo, H. (2001). The home environments o children in theUnited States part II: relations with behavioral development through age thirteen. Child Development, 72(6), 18681886.
U.S. Department o Health and Human Services. (1996). Physical Activity and Health: A Report of the Surgeon General,26.Atlanta, GA: U.S. Department o Health and Human Services, Centers or Disease Control and Prevention, National Centeror Chronic Disease Prevention and Health Promotion.
Centers or Disease Control and Prevention and the U.S. Department o Health and Human Services. Healthy Children,Healthy Choices. Retrieved January 25, 2008.http://www.cdc.gov/nccdphp/dnpa/nutrition/ntrition_or_everyone/quick_tips/healthy_children.htm.
Nicklas, T. & Patrick, H. (2005). A review o amily and social determinants o childrens eating patterns and diet quality.Journal of the American College of Nutrition, 24(2), 83-92.
Pugliese, J. & Tinsley, B. (2007, September). Parental socialization o child and adolescent physical activity: a meta-analysis.Journal of Family Psychology, 21(3), 331-343.
Chomitz, V., Ebbeling, C., Ellenbogen, S., Feldman, H., Ludwig, D. & Osganian, S. (2006, March). Eects o decreasingsugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Pediatrics,117(3), 673-680.
Position o the American Dietetic Association: Health Implications o Dietary Fiber. Journal of the American DieteticAssociation, 102(7), 993-1000.
U.S. Department o Health and Human Services and U.S. Department o Agriculture. (2005, January). Dietary Guidelines for
Americans, 2005, Washington, DC: U.S. Government Printing Ofce.Philippas, N. G. (2005, April). Childhood obesity: etiology, prevention, and treatment. Nutrition in Clinical Care, 8(2), 77-88.
Hancox, R. J., Milne, B. J. & Poulton, R. (2004, July). Association between child and adolescent television viewing and adulthealth: a longitudinal birth cohort study. Lancet, 17(364), 257-262.
Ho Sui-Chu, E. & Williams, J. (1996, April). Eects o parental involvement on eighth-grade achievement. Sociology ofEducation, 69(2), 126-141.
The inormation in this material is intended to provide valuable health inormation and should be used as a tool or creating and/or maintaining ahealthy liestyle. The guidelines and suggestions are or inormational purposes only. This material is not intended to be a substitute or proessionalmedical advice, diagnosis or treatment. You should seek the advice o your physician or other qualifed health provider prior to beginning any newexercise or health program. We strongly urge you to seek the advice o your physician i you have a pre-existing medical condition.
Please note that YMCA o the USA is not afliated with our national donors. We appreciate their support and we are proud to collaborate with themon providing this resource material.
27Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org
-
8/9/2019 Healthy Family Home Starter Kit
28/28
www.HealthyFamilyHome.org
This program was funded by Eli Lilly and Company.