or moreservings of fruits and vegetables...moving your body is a great way to burn calories, improve...
TRANSCRIPT
ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867
developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.
ormore servingsoffruitsandvegetables
• Preparemeals andsnacksathomeusingfruitsandvegetables,andletchildrenhelpinthekitchensotheylearnhowtomakehealthyfoods.
• Eat togetherasafamilyandmodelhealthyeatingtoyourchildren.
• Offer avarietyoffruitsandvegetablesandotherhealthyfoodsatplannedtimesthroughouttheday.Letchildrenchoosewhetherandhowmuchtheyeat.
Fruitsandvegetablesprovidealotofnutrientsandwaterwithoutalotofcalories.Theyalsocontainfiberandavarietyofphytochemicalsthathelppreventcancer,heartdisease,andotherdiseases.Youngchildrenoftenrejectnewfoodsatfirst– itmaytakeseveralexposurestoanewfoodbeforeitisaccepted,sokeeptrying!
orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)
• Turn offtelevisionsandputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.
• Work withyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.
• Make televisions,videogames,andtheInternetlessconvenienttouseduringfreetimesothathealthierchoicesareeasiertomake.
Recreational screentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!
ormorehoursofphysical activity
• Use activitiesinsteadoffoodsasincentives– atriptothepark,sleddinghill,lasertagarena,skatingrink,battingcage,orcommunitypoolcanbeagreatalternativetotheicecreamshoptocelebrateajobwelldone.
• Walk orbikeasafamilytogetwhereyou’regoing.
• Set upactivitydateswithlike-mindedfamiliesorsignupyourfamilyforacharitywalk– ifyou’reaccountabletosomeoneelseyoumaybemorelikelytostayactive.
Movingyourbodyisagreatwaytoburncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight– plus,itcanbealotoffun!Lookforactivitiesyourfamilycanenjoytogethersoeveryonecanreapthebenefitsandhelpkeeponeanotherontrack!
sweetenedbeverages • Makewaterthenormforquenchingthirst—drinkwater
whenyouarethirsty,andofferwatertothirstyyouth.
• Sparkling water,stillwaterwithslicesoflemon,andfruityherbalicedteasarefunalternativestoplainwater.
• Nonfatand1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsaswellascalories,sothinkofthemasfoodscontributingtowardsyourfamily’sdiet.
Itisimportanttodrinkfluidstostayhealthy,butsweetenedbeveragesaddextrasugarandcaloriestothediet.Watchoutfordrinkswiththefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).
ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.edu forhelpidentifyingprogramsandresourcestargetingnutrition,physicalactivity,andscreentime!