or more servingsof fruits and vegetables5210.psu.edu/wp-content/uploads/2017/04/civilian... · •...
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ormoreservings offruitsandvegetables
• Offeravarietyof fruitsandvegetablesandotherhealthyfoodsatplannedtimesthroughoutthedayandletchildrenchoosewhetherandhowmuchtheyeat.
• Shredorpureefruitsandvegetables andusethemasingredientstoincreaseafood’sfruitandvegetablecontent—tryshreddedzucchiniinbreakfastbreadorpureedcauliflowerinmacaroniandcheese.
• Letchildrenhelpmakesnackssotheylearnhowtoprepare healthyfoods.
Fruitsandvegetablescanprovidechildrenwithalotofnutrients,water,fiber,andphytochemicalsthathelppreventdiseasesandkeeptheirbodieshealthy.Youngchildrenarestilllearninghowtobecompetenteaters,sothey’remorelikelytoeatsomethingthattheirpeersorteachersareeating– beagoodmodel!Theyalsotendtorejectnewfoodsatfirst– itmaytakeseveralexposurestoanewfoodbeforeitisaccepted,sokeeptrying!
orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)
• Provide screen-freechildcare.
• Worktofosterachildren’sloveformusicanddancing,reading,makingart,exploringtheoutdoors,interactingwithothers,buildingandcreating,andimagining.
• Helpeducateparents abouthealthyscreentimehabits—likeremovingtelevisionsfrombedrooms,turningoffmediaduringmealtimes,andsettingandenforcinglimits.
Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime.TheAmericanAcademyofPediatricsrecommendsNOscreentimeforchildrenundertwoyearsofage.
ormorehoursofphysicalactivity
• Givechildrenplentyof chancestogetoutsideineveryseason.
• Provide childrenwithaccesstoplaygrounds,grassfields,portableequipmentlikeballs,andridingtoysliketricyclesandscooters.
• Feel freetojoininthefun– afterall,adultsneedphysicalactivity,too!
Activeplaytimeisimportantforlotsofreasons:itgivesyoungchildrenopportunitiestomovetheirbodies,usetheirimagination,practiceproblemsolving,andengageinsocialinteractionsthatpromoteself-awarenessandempathy.Plus,itincreasesphysicalfitness!
sweetenedbeverages
• Makewaterthenormforquenchingthirst—drink waterwhenyouarethirsty,andofferedwatertothirstychildren.
• Ensure thatdrinkingwateriseasilyaccessibleatalltimes.
• Nonfat and1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsaswellascalories,sothinkofthemasfoodsthatcancontributetowardsahealthydietratherthanbeveragestodrinkwhenthirsty.
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 forhelpidentifyingchildcareandcommunity-basedprogramstargetingnutrition,physicalactivity,andscreentime!
ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867
developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.