healthy lifestyle for kids

Healthy Lifestyle for Kids

Cancer Council Community Speakers

Our Vision:

Our Mission:

To defeat cancer through engaging the community

Cancer Defeated

About The Cancer Council NSW Research Patient support and information Cancer prevention and screening Advocacy Working in the community

Fundraising

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The Greater Western Sydney Region

The Community Hub is at

39 Ingham Drive

CasulaNSW 2170

What is cancer? Cancer is a disease of cells Genes instruct a cell to do the right thing

at the right time. Sometimes a cell ignores instructions and

grows out of control This leads to the development of tumours

– benign or malignant

Lifestyle Factors that Protect Against Cancer

Being physically active

Eating a healthy diet Maintaining a healthy body weight

Why are Healthy Eating & Activity Important for Children?

Growth & development Gives them energy to learn & play Set up healthy behaviours

Maintain a healthy weight

Tips for Healthy Children

Get Active Drink water Limit juice & soft drinks Eat fruit and vegetables Pack a healthy lunch box Eat healthy snacks Enjoy breakfast

Being Active

At least 1 hr of energetic activity

No more than 2 hours watching TV or small screen recreation

Being Active – Tip for parents Be a role model Include activity in your family outings Offer them a range of physical activities to choose form Be prepared for activity opportunities Give gifts that promote activity Encourage your children to walk or ride to school with

supervision. Make the most of your neighbourhood facilities Keep it fun Make being active your way of life

Drink H2O

Water quenches thirst

Tips for drinking more water

Reduced fat milk - for children over 2 years

Breastfeeding is also important for health

Reduce Sugary Drinks

Fruit juice, cordial, soft drinks and sports drinks are high in sugar

These drinks should only be

consumed occasionally – not everyday

Offer fruit instead of fruit juice

Reduce Sugary Drinks

Sugar per 250ml glass Water = 0 teaspoons (tsp) Apple juice = 6 tsp Soft drinks = 6 tsp Orange juice (no added sugar) = 4 tsp

Fruits and Vegetables

87% don’t eat enough vegetables 30% don’t eat enough fruit Potentially protective against cancer

Eating more fruit and vegetables is one of the best improvements you can make to your child's diet

How Much Fruit and Vegetables Do We Need?

AGE (years) VEGETABLES (serves)

FRUIT (serves)

4 – 7 2 – 4 1 – 2

8 – 11 3 – 5 1 – 2

12 – 18 4 – 9 3 – 4

Adults 5 + 2 +

Pregnant Women 5 – 6 4

Breastfeeding 7 5

How Much is a ‘Serve’?

One serve of FRUIT is 150 grams of fresh fruit or:

How Much is a ‘Serve’?

One serve of VEGETABLES is 75 grams of fresh vegetables or:

Getting children to Eat More Fruit & Veg

Take your children fruit and veg shopping Let children prepare their own fruit & veg snacks Add chopped fruit to cereal or porridge Cut fruit and veg into small bite size pieces Add extra vegies to sandwiches or meals Freeze fruit for a cool tasty snack Grow some vegies or herbs at home in pots

Healthy Lunchboxes

Steps to a healthy lunchbox: Carbohydrate base Protein food Vegetables A bottle of water One or more pieces of fruit One or more serves of dairy

Healthy Snacks Children should be offered a variety of

healthy snacks

Healthy Snack ideas Crisp bread with cheese and tomato Low fat muffins or fruit scones Fresh or canned fruit Low fat yoghurt or custard

Start the day with breakfast

Eat a healthy breakfast every morning Many children skip breakfast Healthy breakfast ideas

- wholegrain breads and cereals,

- reduced fat milks and yoghurt,

- fruit

Understanding Food Labels

Information on food labels can help you make healthy choices

All food products have a table – called the Nutrition Information Panel, and the ingredients list

Understanding Food Labels Look at the per 100g or ml column when

comparing food or drink products Look for foods with more than 4g fibre per 100g

Nutrients Per 100g - Food Per 100ml - Drinks

Total fat Less than 3g Less than 1.5g

Saturated fat Less than 1.5g Less than 0.75g

Sugars Less than 5g Less than 2.5g

Sodium Less than 120mg Less than 60mg

The Parents Jury An online network for parents who would like to

improve food and physical activity environments of children

www.parentsjury.org.au

Passive smoking & second-hand smoke

Passive smoking is the inhalation of second-hand smoke (SHS)

Exposure to SHS causes illness in adults and children

Avoid exposure to SHS

Make your car and home a smoke-free zone

Quitting smoking

Benefits of quitting:Improved health for you and your kidsBetter fitnessFinancial savings

Contact the Quitline on 137 848 (for the cost of a local call) or go to:http://www.13quit.org.au/

SunSmart Kids Australia has the highest rate

of skin cancer in the world

Childhood exposure increases the risk

Most skin cancers can be prevented

Protecting children’s skin Check often that children are protected

Encourage children to play

in the shade

Re-apply sunscreen every

2 hours

Helpful tips Choosing hats, clothing and sunscreen

Shade

Role modelling

Protecting children’s skin Plan the days activities

Clothing

Hat

Shade

Sunscreen

SunSmart Early Childhood and Primary School Program

Sun protection policies and practices in primary schools and Early Childcare Services

Reducing risk to children and staff

SunSmart sign on display

For More Information For more information contact the

SunSmart Info Line on 9334 1761 or visit the website:

www.cancercouncil.com.au/sunsmart

Take home messages Get Active Drink water Limit juice & soft drinks Eat fruit and vegetables Enjoy breakfast Eat healthy snacks Pack a healthy lunch box Don’t smoke around kids Protect kids from sun exposure

The Cancer Council Helpline:13 11 20

From 9am to 5pm Monday to Friday– Call 13 11 20 in NSW– TTY (02) 9334 1865 for the hearing impaired– 13 14 50 for translating & interpreting services

www.cancercouncil.com.au

How you can help Be cancer smart Make a donation Raise funds Volunteer Join a research project

We can all be smarter about cancer!

Find out more – contact us on 13 11 20