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Presentation on balancing activity and nutrition for children
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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!
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