Helping Kids Stay HealthyAmy Good, DTR

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

Nutrition and fitness tips to help kids stay

healthier

Scheduled Meals

Step 1 Breakfast

Step 2Lunch

Step 3Afternoon snack

Step 4Dinner

Step 5Bedtime snack

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

This includes time watching

television, playing video games, and

sitting at the computer.

Limit it to 2 hours/day.

Limit screen time

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

Try new fruits &

vegetables

Serve at each meal

Stick with water

Avoid sugar sweetened beverages

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.

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.

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.

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.

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.

Questions?

Amy Good, DTR

Amy@noexcuseshealth.com

Visit www.noexcuseshealth.com for more

health & fitness information!

Thank You!