Healthy Eating Active LivingA WORKBOOK TO HELP IMPROVE YOUR FAMILY’S HEALTH

Pediatric Wellness Program 303-614-1070

Welcome to Pediatric Wellness! The Healthy Eating Active Living workbook is designed for any parent who wants to create a healthy family environment regardless of anyone’s body size or the presence of weight “issues”. After all, some families have skinny and large children and we believe the content will be just as useful for both types of kids. Please feel free to call us for support or questions at 303-614-1070. We are here to help! “Do I Really Need To Worry About My Child’s Weight?” Providers refer families to pediatric wellness if they see a BMI percentile greater than 85%, see a large change in BMI percentile, or notice unhealthy eating or activity habits. Usually the provider wants you to know that you can decrease your child’s risk for developing diseases such as heart disease or diabetes. This is particularly true if there is a family history of these diseases. From your doctor’s perspective, your child’s weight is an issue if it could put your child at risk for health problems later. Key Health Behaviors There are key things (regardless of weight) that will help your family be healthier. Take a look at this list and grade how well your family does these behaviors already (e.g. “A” = highest grade, “F” = failing grade). Grade:

1. Drink non-fat milk with meals and water in between meals 2. Diet high in fiber (age + 5 =amount child should have in 1 day; for adults 25 grams/day) 3. Eat breakfast daily 4. Eat snacks that are low in fat and calories and high in fiber. 5. Menu planning- eat meals at home 6. Choose healthy choices (light menus/grilled/salads) when eating out and do not eat out

more than 1-2/wk 7. Eat at least 5 servings of fruits and vegetables each day 8. Eat healthy portion sizes 9. Keep screen time (TV/computer) to no more than 1 hour each day 10. Be active for at least 60 minutes every day

Read each Key Health Behavior section. After each section, give your family a week (or more) to master this behavior before moving on to the next behavior. Use the tracking sheet at the end of this workbook to help your family track your goals.

Healthy Eating Active Living WELCOME AND GETTING STARTED

Healthy Eating Active Living

Family Questions 1. What type of milk does your family have at home?

Skim/Fat Free 1% 2% Whole 2. How many ounces of milk do you drink daily? ________ 3. Do you drink any beverages with calories in it- sport drinks (Gatorade), juice

(even 100%), soda, lemonade, bottled teas? How much sugar is in your favorite beverages? Use the table below to see how much sugar you consume in your favorite beverage. Drink ( all 20 oz servings)

Tsp of sugar

Sobe® 25 tsp lemonade 20 tsp 100% juice 18 tsp Soda 17 tsp Chocolate milk 16.25 tsp Bottled Tea 16 tsp Sports drink (Gatorade)

9 tsp

1% milk 7.5 tsp Crystal light 1 tsp Water 0 tsp What non-calorie beverages can your family switch to? Find beverages that your family enjoys but does not contain any calories. The only calories we should drink should come from non fat milk. Check the food label for beverages that have 10 calories or less per serving. Examples include, some flavored waters, diet sodas, crystal light, brewed ice tea and of course water!

Does whole milk have the same vital nutrients as skim milk? Answer: The vital nutrients (vitamin D and calcium) in whole milk are the same in skim milk- the only difference is that whole milk has LOTS more unneeded fat and calories. (8 oz whole milk=155 calories 9 grams of fat vs. 8oz skim milk= 85 calories and .4 grams of fat) How much milk should you drink each day? Your family should consume 3 servings of low fat dairy products daily. Usually 16oz of milk and 1 other dairy serving like yogurt or cheese. If your family drinks more than 16oz of milk a day- consider reducing to no more than 16oz/day. Why not 100% juice? Juice is mostly water and sugar. It is mostly empty calories. Eat your fruit and veggies instead of drinking them. How often will you drink sweetened drinks? Allow sweetened drinks as a treat occasionally. How often is enough for your family? Is it 1 serving a week, a month?

Family Goal for Sweetened Drinks: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

1. Switch family to 1% or skim milk 2. Drink no more than 16 oz of milk/day 3. Find non-calorie beverages to replace caloric beverages

WATER AND NON-FAT MILK

Healthy Eating Active Living FIBER

Family Questions

1. Why is fiber important? 2. Where is fiber found? 3. How much fiber is in your favorite foods?

Why fiber? • Makes you feel full on less calories: look at the shredded mini wheat below- this

is what fiber does in your stomach it expands so you are full on less food • Prevents hunger: last thing to be digested from your stomach • More nutrients • Can reduce cholesterol levels

The picture is shredded mini wheat’s. One is dry and the other is soaked in water to show how fiber expands in your stomach to make you feel full sooner. Where is fiber found?

• Fiber is in whole grains, fruits, vegetables and beans. • Whole grains: 100% whole grain as 1st ingredient such as brown rice, 100%

whole wheat bread, whole wheat pasta • Children should consume age +5 grams of fiber each day, adults should

consume 25 grams/day. • Look at the food label for dietary fiber

N u t r i t io n F a c t s

S e r v in g S iz e 1 C u p ( 2 2 8 g ) S e r v in g s P e r C o n ta in e r 2 A m o u n t P e r S e r v in g C a lo r ie s 1 6 0 C a lo r i e s f r o m F a t 3 6 % D a i ly V a l u e * T o t a l F a t 3 g 5 % S a tu r a te d F a t l e s s th a n 1 g 0 % C h o le s t e r o l 1 9 m g 0 % S o d iu m 2 0 0 m g 7 % T o t a l C a r b o h y d r a t e 8 g 4 % Dietary fiber D ie t a r y F ib e r 5 g 2 5 % S u g a r s 0 g P r o t e in 1 2 g V i t a m in A 3 % - V i t a m in C 0 % C a lc iu m 1 5 % - I r o n 2 % * P e r c e n t D a i l y V a lu e s a r e b a s e d o n a 2 ,0 0 0 c a lo r i e d ie t . Y o u r d a i ly v a lu e s m a y b e h ig h e r o r lo w e r d e p e n d in g o n y o u r c a lo r i e n e e d s : C a lo r i e s : 2 0 0 0 2 5 0 0 T o ta l F a t L e s s th a n 6 5 g 8 0 g S a t F a t L e s s th a n 2 0 g 2 5 g C h o le s t e r o l L e s s th a n 3 0 0 m g 3 0 0 m g S o d iu m L e s s th a n 2 ,4 0 0 m g 2 ,4 0 0 m g T o ta l C a r b o h y d r a te 3 0 0 g 3 0 0 g D ie ta r y F ib e r 2 5 g 3 0 g C a lo r i e s p e r g r a m : F a t 9 - C a rb o h y d r a te 4 - P r o te in 4

Family Questions

1. Does everyone in the family eat breakfast daily? 2. Is your breakfast choice high in fiber and/or lean protein?

Breakfast has been shown to help improve concentration at school and consume fewer calories throughout the day.

High Fiber choice (at least 5 g of fiber) and/or Lean Protein + Fruit + skim milk Breakfast ideas

□ Cereal + fruit + skim milk □ Oatmeal + Fruit + skim milk □ Breakfast burrito (taco size low-carb tortilla –high fiber choice, veggies (onions,

peppers, mushrooms) 1 egg (protein), salsa) □ Whole wheat Waffles + fruit □ ½ whole wheat bagel or mini bagel + peanut butter (optional) + fruit + milk

Common barriers to eating breakfast I am not hungry in the morning If you don’t feel like eating, eat something light. Your body

will adjust to eating breakfast. I don’t have time to eat in the morning

Choose quick grab ideas that you can eat in the car/bus or on your walk to school. (yogurt drink, piece of fruit, meal bar)

If I don’t eat breakfast I eat less so can lose weight

Wrong! Research shows people who skip breakfast actually eat more calories during the day

Why should breakfast have at least 5 grams of fiber? The high fiber will allow you to consume a low calorie meal and feel full until the next scheduled meal/snack.

Food label Practice- Which cereal has more fiber**? Fruit Loops Raisin Bran Nutrition Facts Nutrition Facts Serving Size: 1 cup ( 32grams) Servings per Container:13

Serving Size: 1 cup ( 59grams) Servings per Container:7

Amount per serving Calories 120 Calories from Fat 10

Amount per serving Calories 190 Calories from Fat 15

Total Fat 1g Total Fat 1.5g Saturated Fat .5g Saturated Fat 0g Cholesterol 0mg Cholesterol 0mg Sodium 150mg Sodium 350mg Total Carbohydrate 28g Total Carbohydrate 45g Dietary Fiber 1g Dietary Fiber 7g Sugars 15g Sugars 19g Protein 1g Protein 5g Vitamin A 10% Vitamin C 25% Vitamin A 10% Vitamin C 0% Calcium 0% Iron 25% Calcium 2% Iron 25% **Answer: The Fruit loops only have 1 g of fiber. The raisin bran has 7 g of fiber.

Healthy Eating Active Living

1. Start eating breakfast, if you currently skip breakfast 2. Find breakfast foods that has at least 5 grams of fiber and 300-500 calories

Family Goal for Healthy Breakfast: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

HEALTHY BREAKFAST

Family Questions 1. Does your family graze on snacks during the day/afternoon/evening? 2. Are your snacks healthy (yogurt, fruit and vegetables) or “junk” foods (chips, cookies, etc)?

High fiber (at least 3 grams of fiber) and/or lean protein + fruit/vegetable + water/non-calorie drink Snack facts you should know—

• 1–2 snacks/day can be healthy try not to graze on too many snacks • Not meant to make you feel full but to keep you okay until the next meal • If you go too long without eating you tend to eat more at your next meal • A great way to add more fruits and vegetables • Snacks help you to stay in control of your food choices and portions • Guideline for snacks: less than 200 calories and at least 3 grams of fiber

Which granola bar has more fiber? Nature Valley® Chewy granola bar Kashi® chewy granola bar Nutrition Facts Nutrition Facts Serving Size: 1 bar ( 35grams) Servings per Container: 6

Serving Size: 1 bar ( 35grams) Servings per Container:6

Amount per serving Calories 140 Calories from Fat 30

Amount per serving Calories 140 Calories from Fat 45

Total Fat 3.5g Total Fat 5g Saturated Fat 2g Saturated Fat .5g Cholesterol 0mg Cholesterol 0mg Sodium 130mg Sodium 90mg Total Carbohydrate 26g Total Carbohydrate 19g Dietary Fiber 1g Dietary Fiber 4g Sugars 13g Sugars 5g Protein 2g Protein Vitamin A 0% Vitamin C 0% Vitamin A 0% Vitamin C 0% Calcium 10% Iron 2% Calcium 0% Iron 6%

Answer: The Kashi® granola bar is a much better choice because it has 3 grams more fiber. Snack ideas

• Air popped or light popcorn • Raw vegetables with dip • 7 Triscuits or all bran crackers with

string cheese • Celery/apple with 1Tbsp peanut

butter Low fat yogurt (try frozen)

• Fresh berries with light whipped cream • Warmed peaches, pears, or apples

with cinnamon • Frozen grapes, peas, corn or carrots • Kashi® or All Bran granola bars

Treats versus Snacks

If a food does not meet the snack guideline (less than 200 cal and at least 3 grams of fiber) it is a treat. A treat can be ice cream, candy, chips, etc. Allow treats every once in a while.

Family Goal for Healthy Snacks: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

1. Choose snacks that are less than 200 calories and at least 3 grams of fiber. 2. Allow only 1 snack between meals. The purpose of a snack is to hold you over until the next

meal, not make you feel full. If child wants more than 1 snack allow fruits or vegetables only. 3. Eat snacks at table- not in front of TV, walking around, or standing.

Healthy Eating Active HEALTHY SNACKS

Healthy Eating Active Living MENU PLANNING AND EATING ON A BUDGET

Family Questions

1. Does your family find it hard to find the time to cook a home cooked meal? 2. Do you feel it is more expensive to cook at home?

Getting dinner on the table every night can be a challenge. Family schedules and long days make dinner the last thing you want to think about. The more your family eats together the better the family communication, it reduces the risks of negative behaviors in children (i.e. drug, alcohol abuse), is less expensive and you can all eat healthier.

Eat healthier while saving money and calories plus increasing fruits/vegetables Eating at home/lunch from home

Cost Per serving

Calories Eating out Cost Calories

Bean and chicken burritos ½ cup chili beans 1 flour tortilla 1/2 cup frozen corn ¼ medium tomato 3oz chicken ¼ cup salsa

$1.59 460 Chicken burritos (grilled stuff from Taco Bell)

$3.49 +tax 640

Hamburger, fries, veggie, milk 3oz lean hamburger 1 Hamburger bun 1 TBSP Ketchup 1 slice Tomato 1 piece Lettuce 1 slice Cheese ½ Potato (fries) 1 cup frozen veggies 8 oz nonfat Milk

$2.63 643 Combo meal Hamburger w/ cheese, medium french fries large soda 32oz

$5.39 +tax 1660

Ways to eat healthy while saving money

1. Plan ahead- plan your menus for the entire week. Double your recipes and freeze for another night.

2. Go to grocery store once a week and use a list- don’t shop while hungry 3. Buy store brands 4. Fruits and vegetables- buy in season fruits/vegetables. Buy fresh, frozen, canned. Canned

in its own juice without added sugar or syrup

Web site for eating healthy, quick, easy and on a budget—family.go.com/food

1. Eat meals together as a family at the table without the TV on. 2. Use cookbooks to have your child go through and find meals to help prepare. 3. Create a shopping list together. 4. Delegate one meal a week that each person in the family is responsible for

planning/making. 5. Plan each week of meals in advance.

Family Goal for Menu Planning: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

Family Questions

1. How often does your family eat out? 2. When eating out do you always try to choose the healthiest option?

Eating out at restaurants (including fast food and school lunch) is OK but takes focus to choose healthy options. Unfortunately, it’s hard to find food labels when eating out. Look for symbols on menus that indicate “low fat” or “heart healthy” choices.

Watch out for portions sizes when eating out; they can be 3–4 times bigger than what is recommended! Look at restaurant menu’s on-line to find options at are 600 calories or less. Meal Calories Fat Small: Double Cheeseburger, Small French Fries, Small Coca-Cola

720 37

Medium: Quarter Pounder w/ Cheese, Medium French Fries, Medium Coca-Cola

1100 46

Large: Double Quarter Pounder w/ cheese, Large French Fries, Large Coca-Cola

1600 72

Ways to decrease your calories when eating out—

Instead of: Choose: French fries Side salad or baked potato Soda pop/lemonade/sweet iced tea Water or low fat milk Fried meats (chicken, shrimp, etc) Baked or grilled meats Adult portion Child portion or ½ portion Appetizer (or rolls, chips/salsa) Salad or just wait for your meal Cream sauces (alfredo, cheese) Tomato/vegetable sauces (marinara) Eating a whole meal Share a meal or take ½ home

Just choose a salad? Not necessarily. Some salads have as many calories as a burger and fries. Look at restaurant websites to see if the salad is a good choice.

Quesadilla Explosion salad from Chili’s 1390 calories 80 g fat

Spicy garlic and lime shrimp salad from Chili’s 580 calories 37 g fat

Healthy Eating Active Living EATING OUT

Use the chart below to plan out what you will choose the next time you go to your favorite restaurant. Use restaurant websites to choose the healthiest choices when eating out. Aim for 600 calories or less. How can you achieve this? Choose a non-calorie beverage, forego the fries? It is up to you… Favorite restaurant

Use to order Calories Will order Calories (<600 cal)

Savings!!!

Burger King Whopper Large fries Large soda Total:

710 500 250 1460

Whopper jr. (no mayo) Small fries Diet soda Total:

310 225 0 535

925

Healthy Eating Active Living

1. Eat out less often. Maybe go from 4 times each week to 2-3 times. 2. When eating out, choose foods that meet the guideline of less than 600 calories.

Family Goal for Eating out: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

EATING OUT CONTINUED

Family Questions

1. How many servings of fruits and vegetables do you eat daily? 2. Do you offer/choose a fruit or vegetable with every meal? 3. What are your barriers to eating enough fruits and vegetables?

Why should kids eat fruits and vegetables? • Develop habits now for lifelong healthy eating • Reduce the risk for developing disease • Lower calorie, nutrient packed foods

Here are some strategies to help increase the amount of fruit and/or vegetables your family consumes. 1. Try, try, and try again!

• Try variety (fresh, cooked, frozen, canned, with cheese, with salad dressing) Kids can’t eat what they are not exposed to. They may like it at one meal and not the next. Just keep offering at different times and in different ways.

• Let the picky eaters do the picking. “What fruits and vegetables would you like to have for snacks and meals?”

2. Be a role model - Eat fruits and vegetables

• Talk about your food. “What do you like about this vegetable?” 3. Fruit or vegetable with every meal

• Even when eating on the go. “Your choice, would you like a side salad or apple dippers with your kids meal?”

• “What vegetable can we add to our pizza?”

4. Make learning fun! • Cut them into fun shapes, use fun bowls or plates. Use children’s cookbooks for ideas. • Grow a vegetable garden. (in the ground or in a pot) , visit a farmers market

5. Plate Method to decrease portion sizes and increase fruits and vegetables • Use smaller dishes (plates, bowls and glasses) • Portion the plate with half fruits or vegetables. Add more vegetables to mixed

dishes as well.

Healthy Eating Active Living FRUIT OR VEGETABLE WITH EVERY MEAL OR SNACK

1. Add a fruit or vegetable with every meal 2. Let your child choose which fruits or vegetables they want for meals or snacks. 3. Add color to your plate- add a variety of colors of fruits and vegetables

Family Goal for Fruits and Vegetables: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

Healthy Eating Active Living PORTION CONTROL

Family Questions

1. Does your family stop eating when the plate is empty or when you feel full? 2. What size plates, bowls and glasses do you have at home? 3. Does your family serve half the plate with fruits and vegetables for each meal?

Our portion sizes eating out and at home have increased. Typically, the more you put on your plate the more you eat, regardless of your hunger.

Which plate looks like it has more food? Answer: They both have the same amount of food.

Using the plate method to eat healthier The typical plate usually has more meat and grain foods and fewer vegetables. Reduce the amount of meat and grains and increase the amount of vegetables. This will decrease the overall calories of the meal.

How to use the plate method 1. Use smaller plate 2. Decrease the amount of pasta and meat. 3. Half the plate with fruits and/or vegetables. 4. Choose whole grain products for the grain portion of your meal. Whole grain pasta, whole

grain bread, brown rice, etc. Look for 100% whole grain in ingredient list.

Typical Plate vs. Healthier Plate Example of spaghetti using the plate method Typical meal ingredients

1 box of pasta 1lb. meat 1 jar sauce

VS Plate method ingredients

1 jar sauce 1 box of pasta ½ lb. meat bag of frozen vegetables to put in sauce side salad

Meat/ Entrée

Grains

Veggies

Veggies Grains

Entrée/Meat

1. Use smaller plates, bowls and glasses. 2. Plate half plate with fruits and vegetables

Family Goal for Portion Control: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for 1 week before you move on to a new goal.

3. Talk about how your body feels in regards to hunger before and after meals/snacks 4. Fiber content – higher fiber content will help so you eat less but can feel full

Healthy Eating Active LivingLIMIT SCREEN TIME TO 1 HOUR EACH DAY

Family Questions

1. How many hours does your family watch TV? 2. How many hours does your family work/play on the computer? 3. How many hours does your family play sedentary video games? 4. Does your child have a TV in their bedroom?

Screen time is anything involving a screen, such as TV, movies, video games, and computer. The parent’s role is to set a limit on screen time (TV, video games, computer). We recommend no more than 1 hour of total screen time daily. Instead of screen time what else can you do? Taking the TV out of bedrooms helps family members to reduce the amount they watch. It also helps so the family can watch TV together instead of in separate rooms. Excessive television viewing is linked with less ability to concentrate, more violent behavior, a greater chance of being overweight and unhealthier diets. Active video games such as WIITM and PlayStation®2 active games like Dance Dance RevolutionTM are a great way to add more activity for the entire family. Many children will complain of boredom when the TVs are unplugged. Do not worry. Boredom often leads to creativity. Children benefit from learning to create their own games and problem solve. Encourage your child to spend at least one hour outside—a green hour. Children and adults who spend time outside are more active, learn to appreciate nature, improve their concentration and are less stressed.

Family Goal for Screen time: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

1. Take TV out of bedrooms 2. Set a limit on screen time to less than 1 hour each day 3. Try a TV free week

Healthy Eating Active Living 60 MINUTES OF PHYSICAL ACTIVITY DAILY

Family Questions

1. How many minutes of activity do you do daily? 2. How often does the family do things active together?

Benefits of Activity Sleep better Less disruptive behavior Better focus & performance in

school Weight management Keep house cleaner Improve mood Increase self esteem and

confidence It is recommended that each family member gets at least 60 minutes of physical activity each day Get the kids involved. Give some ideas for fun activities – talk about some things that you enjoyed when you were a child or come up with ideas together around things that really interest them. Use activity as a reward. Play with your kids and have fun! No time for activity? Small amounts of activity add up- walk in place while waiting in lines, park car further away, use stairs instead of elevators, jump up and down until your food is ready in the microwave, walk around house while on phone or texting.

The following resources might help you get connected and able to incorporate more physical activity into your daily lives.

• Presidents Challenge.org for family tracking of activity (ages 10 and up) Sign up using Group ID: 84921 Group name: KP Wellness

• KP 10,000 Steps is a low-cost walking program. Get your family motivated and moving by using a pedometer to track your progress and more. VISIT kp.org/10000steps for more details.

• PEDOMETERS are available for discounted prices at Kaiser Permanente pharmacies.

Get outdoors Play at park, walk in neighborhood, go for a bike ride, hike a trail, rollerblade/ride a scooter, scavenger hunt in the backyard, jump rope, pogo stick, play Frisbee, etc., Enjoy nature. Indoor activities

• Make an indoor hopscotch. Keep a beach ball in the air. Hula Hoop.

• Create an indoor obstacle course or dance to your favorite music.

• Try active video games available by PlayStation® and ™ such as Dance Dance Revolution™.

Team sports • Sports Leagues- Visit sportsmonster.net

or contact your local YMCA at ymca.net • Boys and Girls Clubs– Visit

www.positiveplacedenver.org or call 303-892-9200- just $2/year!!

Videos • www.collagevideo.com or borrow from

your local library for free!

Local recreation center Many offer family or teen nights, have swimming pools, and fun classes your whole family will enjoy

Family Goal for Physical Activity: Circle a goal for your family to work on this week. Use the tracking sheet at the end of this workbook to track this goal for one week before you move on to a new goal.

1. Find ways to get everyone doing at least 60 minutes of activity every day 2. Find a family activity you can all do together- play as a family 3. Find an after school program 4. Walk or bike to school with your child, form a walking school bus or just drop

them off a few blocks from school to walk the last few blocks. 5. Establish a green hour- time to go outside for 1 hour each day 6. Reward with activity- trip to a park, recreation center or playing ball with you

Healthy Eating Active LivingHEALTHY COMMUNICATION

Effective communication is one of the most challenging aspects of helping your child make healthy choices. Here are some strategies to decrease arguing or whining and to encourage more healthy interactions with your child. 1. Ask your child to come up with some ideas on how to do things differently.

Take your child to the grocery store with you. Ask them to choose the fruits and vegetables for the week. Encourage your child to help with the food preparation. Ask them to pick out a recipe for dinner and help you make it.

2. Alternatives to saying “no”

“Yes, you can have something to eat but when we have dinner, which will be ready in 30 minutes. Would you like to go outside and shoot hoops or finish your homework until then?” You’re at the grocery store and your child asks for a cookie to eat. “You can have a cookie now or a piece of birthday cake at Susan’s birthday party this afternoon. Which would you prefer?”

3. Praise the behaviors you want to see repeated.

Your child needs to hear from you what they are doing right not just what they are doing wrong. Try not to focus on weight loss but rather the behaviors that created that weight loss. Your child can’t change the number on the scale, but they can change the behaviors that will help them achieve a healthy lifestyle.

For example: “I noticed this afternoon that you chose to play outside with your sister rather than sit in front of the TV. It looked like fun - did you enjoy being outside?” “Yes, you do look like you lost weight – of all the things you’ve done differently what do you think helped you the most?” “Thanks for making the salad tonight.”

When you want to say… Consider …

You can’t possibly still be hungry. Are you really hungry? Or How do you know if you are hungry?

You have sat on the couch and played video games all day. Go outside and get some exercise.

I noticed you have been watching TV for a while now.It would be good to get up and move around. What do you want to do?

You shouldn’t eat that. Would you like a piece of fruit or a yogurt?

No, you can’t have a cookie. Let’s wait for a cookie after dinner.

No, you can’t have seconds Tell me about your day today, then in a few minutes you can have seconds. Or You can have more vegetables.

4. Ways to promote a healthy body image Children learn about weight and health by how you talk about it. When you talk negatively about your own body or show a negative feeling towards healthy food or activity, they hear it! Help your child develop healthy habits by changing the way you talk about healthy habits and weight in front of your child.

Healthy Goal Setting for Families

Setting Goals— Write in 3 goals, check off which goals you meet each day √

Month ___________________

KAISER PERMANENTE COLORADO REGION—PEDIATRIC WELLNESS PROGRAM 303-614-1070

HEALTH GOALS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

Goal #1:

Goal #2:

Goal #3