parenting) 10 tips to healthy eating and physical activity for kids

8/14/2019 Parenting) 10 Tips to Healthy Eating and Physical Activity for Kids

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Work up a swea t .Vigorous work-outs when youre breathing hard and sweating help your heartpump better, give you more energy and help you look and feel your best. Start with awarm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as run-

ning, jogging or dancing. Follow-up with activities that help make you stronger such aspush-ups or lifting weights. Then cool-down with more stretching and deep breathing.

Start your day with breakfast.Breakfast fills your empty tank to get you going after a long night without food.And it can help you do better in school. Easy to prepare breakfasts include cold

cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt withfruit, whole-grain waffles or even last nights pizza!

Get M oving!Its easy to fit physical activities into

your daily routine. Walk, bike or jog tosee friends. Take a 10-minute activity

break every hour while you read, do homework orwatch TV. Climb stairs instead of taking an escalator

or elevator. Try to do these things for a total of 30minutes every day.

Snack smart.

Snacks are a great way to refuel. Choose snacks from different food groups a glassof low-fat milk and a few graham crackers, an apple or celery sticks with peanutbutter and raisins, or some dry cereal. If you eat smart at other meals, cookies,

chips and candy are OK for occasional snacking.

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Balance your food choices dont eat toomuch of any one thing.You dont have to give up foods like hamburg-ers, french fries and ice cream to eat health-

fully. You just have to be smart about how oftenand how much of them you eat. Your body needsnutrients like protein, carbohydrates, fat and manydifferent vitamins and minerals such as vitamins Cand A, iron and calcium from a variety of foods.Balancing food choices from the Food Guide Pyramidand checking out the Nutrition Facts Panel on food labelswill help you get all these nutrients.Get fit with friends or family.

Being active is much more fun with friendsor family. Encourage others to join you andplan one special physical activity event, like abike ride or hiking, with a group each week.

Foods arent good or bad.A healthy eating style is like a puzzle with many parts. Each part or food

is different. Some foods may have more fat, sugar or salt while others may have morevitamins or fiber. There is a place for all these foods. What makes a diet good or badis how foods fit together. Balancing your choices is important. Fit in a higher-fatfood, like pepperoni pizza, at dinner by choosing lower-fat foods at othermeals. And dont forget about moderation. If two pieces of pizza fill youup, you dont need a third.

M ak e hea lthy eating a nd physical a ctivities fun!Take advantage of physical activities you and your friends enjoy doing together and

eat the foods you like. Be adventurous try new sports, games and other

activities as well as new foods. Youll grow stronger, play longer, and look and feel better!Set realistic goals dont try changing too much at once.

Eat more grains, fruitsand vegetables.These foods give you

carbohydrates for energy,plus vitamins, minerals and fiber.

Besides, they taste good! Try breads such aswhole-wheat, bagels and pita. Spaghetti and

oatmeal are also in the grain group.

Bananas, strawberriesand melons are some great tasting

fruits. Try vegetables raw, on asandwich or in a salad.

Join in physicalactivities at

school. Whether youtake a physical education

class or do other physicalactivities at school, such as

intramural sports, structuredactivities are a sure way to feel good,look good and stay physically fit.


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Fats, Oils & SweetsUSESPARINGLY

Milk, Yogurt &Cheese Group2-3 SERVINGS

Vegetable Group3-5 SERVINGS

Bread, Cereal,Rice & PastaGroup6-11 SERVINGS

Meat, Poultry, Fish, DryBeans, Eggs & Nuts Group

2-3 SERVINGS

F o o d G u i d

e P y r a m i d

Everyday makeextra steps in your day;take the stairs instead of the

elevator; walk or rideyour bike instead

of getting a ride

The Food Guide Pyramid is a practicaltool to help you make food choices that are

consistent with the Dietary Guidelines for

Americans. Using the Pyramid enables you toeat a variety of foods daily so that you can getthe nutrients you need.

To make the most of the Pyramid, you need toknow what counts as a serving.

Food Group Serving Size

Vegetable 1 cup raw, leafy vegetables,1 2 cupcooked or chopped raw vegetables or

3 4 cup vegetable juice

Bread 1 slice bread,1 2 bagel or English muffin,1 ounce ready-to-eat cereal,1 2 cup cooked

cereal, rice or pasta, or 5-6 small crackersFruit 1 medium piece of fruit,1 2 cup mixed fruit

or 3 4 cup fruit juiceMilk 1 cup milk or yogurt, 11 2 ounces natural

cheese or 2 ounces process cheeseMeat 2 - 3 ounces cooked lean meat, poultry or fish

(about the size of a deck of cards). Other foods

which count as 1 ounce meat:1

2 cup cooked drybeans, 1 egg, 2 tablespoons peanut butter or1 3 cup nutsKey

These symbolsshow fat and added sug-ars in foods.

Fat naturally occurring(and added)Sugars (added)w

Source:U.S. Department of Agri culture/

U.S. Department of Health & Human ServicesWatching TV & videosPlaying videos & computergames, Sitting for more than30 minutes at a time

Leisure &PlaytimeMiniature golfCanoeing, SwingingTumbling

Strength & FlexibilityPull-ups/ push-upsRope climbingBallet/ danceKarate

BikingSwimmingIn-line skating

Aerobic exercises(at least 20 mins.)

Jump ropeSkateboardRunningaround Recreation activities

(at least 20 mins.)

Relay racesKickballSkiingVolleyball

Play outsideRide your bike orwalk to the storeHelp around the house

Take the stairsinstead of the elevatorTake your dog orbrother/ sister for a walkPick up your toys

W ITH FRIEN DS:s Dance to musics Play games like tag and hopscotchs Join a sports team at school or the park

W ITH FAM ILY:s Go on a walk togethers Play at the parks Turn off the TV for a day

BY YOURSELF:s Fly a kites Do cartwheels, somersaults

or jumping jackss Practice sports skills

Each week you can ha ve fun and beactive by trying the follow ing things...

Fruit Group3-5 SERVINGS

BasketballSoccer


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International Food Information Council Foundation1100 Connecticut Avenue, N.W.Suite 430Washington, DC 20036

The American Dietetic AssociationNational Center for Nutrition and Dietetics216 West Jackson BoulevardChicago, IL 60606-6995

Whats Your Nutrition andPhysical Activity I.Q.?Can you fill in the blanks to find these secrets to

healthy ea ting and physical activity?1. Eat from the five food groups every da y. These

include a ) , cerea ls and gra ins,b) fruits, c) vegetables, d) milk, yogurt andcheese, and e) and proteins.

2. Do moderate physical a ctivities forminutes daily.

3. Eat to get going in the morning.4. Vigorous activities mak e you

and breathe hard.

5. Eat a of foods every day.6. Take a 10 minute break every hour

w hile you read, or do homework .7. Smart are just w hat you need if

you get hungry betw een meals.8. Be sure to your muscles before

and a fter w ork-outs.9. Use the Facts Panel and the Food

Pyramid to help you balance food choices.10. Keep to stay in shape.

If You Want to Know M ore

For additional information about food and nutrition, or a refer-ral to a registered dietitian (R.D.) in your area, call the ADAsNational Center for Nutrition and Dietetics (NCND) ConsumerNutrition Hot Line (800/ 366-1655).For more information about improving your physical activitylevel, write the Presidents Council on Physical Fitness andSports at the address below.

Presidents Council on Physical Fitness and SportsHHH Building, Room 738H200 Independence Avenue, S.W.Washington, DC 20201

A n s w e r s : 1 . a ) b r e a d s e ) m e a t s 2 . 3 0 3 . b r e a k f a s t 4 . s w e a t 5 . v a r i e t y 6 . a c t i v i t y , w a t c h T V 7 . s n a c k s 8 . s t r e t c h 9 . N u t r i t i o n , G u i d e 1 0 . m o v i n g

parenting) 10 tips to healthy eating and physical activity for kids

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