What steps can you take to help
your children be fit and not get fat?
Try these seven smart steps:
1. Lead by example.
Next to rock stars and celebrities, parents are kids’
number one role model. It’s money see, monkey do. The
way you eat and live is the way your children will eat
and live. The time crunch is always there but with a little
creative thinking, being a good role model doesn’t have
to eat up your time. You don’t have to change everything
at once. It’s ok to make small changes.
2. Offer your
children a variety of healthy foods and let them choose
what they want to eat and how much. For example, instead
of chips and cookies for snacks, offer baked pita chips
and baby carrots with salsa for dipping. Try cheese cubes
or sticks with finger fruits such as grapes and berries.
3. Teach your
children to listen to their bodies and eat when they’re
hungry, not because the food is there and it has become
a habit such as snacking when they watch TV or sit in
front of the computer monitor. Keep healthy snacks on
hand within easy reach. Even when you’re time crunched,
it’s simple to find pre-cut fruit, veggies and cheese
at the grocery.
4. Make breakfast
a ‘must-do.’ Quick options such as yogurt, fruit, whole
grain cereal, low fat milk, or peanut butter on a whole
grain bagel power up brains and energy levels to help
your children have a productive day.
5. Try the 80-20
rule. Make it your goal for you and your family to eat
healthy foods 80% of the time and then the other 20% you
can have some of your favorite treats. If you cut out
treats all together, your kids may want them more and
find ways to obtain them behind your back.
6. Watch the
liquid calories. It’s so easy to consume a lot of calories
from liquids and not even realize it plus you don’t feel
full and still want food. One 20-ounce bottle of soda
is almost 250 calories!
7. Set a screen
time allowance for the TV and computer. Then develop an
action plan of fun activities that get kids off the coach
and on their feet. Come up with a ‘top five’ or ‘top 10’
list of fun things to do.
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