althy lives. The best time to start teaching these lessons to children is when they’re young, before unhealthy choices become lifelong bad habits. When you want to pass on healthy habits to your kids, it’s important to practice what you preach. Just telling your kids what to do won’t necessarily work—they need to see you choosing healthy behaviors too.
The following are some ways to help your kids avoid unhealthy behaviors.
Poor nutrition and lack of physical activity:
Children in the United States are gaining more weight than ever before. They’re eating too much high-fat, high-sugar food and are spending less time being physically active. Weight problems that develop during childhood can lead to weight-related illnesses such as cancer, heart disease, high blood pressure and diabetes.
What can I do?
* Pay attention to the kinds of food you buy. Limit the amount of "junk food" your kids eat. Have plenty of fresh fruits and vegetables available. Be aware that even "low-fat" foods may include unwanted ingredients such as added sugar.
* Serve a variety of healthy foods and use appropriate portion sizes. Use the label on the package to determine what a portion is for a particular food.
* Encourage your child to drink plenty of water or milk instead of high-calorie fruit drinks and soda.
* Limit the amount of time your children spend watching television, using the computer or playing video games. Encourage physical activity, such as a sport your child enjoys, instead.
* Make physical activity part of your family’s routine. Take a walk, visit the community pool or go for a bike ride together. Encourage your children to participate in extracurricular activities.
Tobacco, alcohol and other drugs:
Kids may become curious about drugs at a young age. In fact, many children have already tried alcohol and marijuana by the time they reach middle school. Studies have shown that the sooner you start talking to your kids about the dangers of using tobacco, drinking alcohol and using other drugs, the more likely it is that they will avoid them.
What can I do?
* Make it clear that your children are not allowed to smoke cigarettes, chew tobacco, drink alcohol or use other drugs. Establish clear consequences if these rules are broken.
* Explain why these substances are harmful. Encourage them to ask questions. A true story may get your children’s attention more effectively than facts and statistics alone. Give real-life examples of people who have experienced negative consequences from using alcohol, tobacco or other drugs.
* Talk to your children about peer pressure. Role-playing can prepare them to say no if they are offered cigarettes, smokeless tobacco, alcohol or other drugs.
* Know your children’s friends and their friends’ parents. Always ask your kids where they’re going, what they’re doing, who will be there, when they will return and how you can reach them. Let other parents know the rules that you expect your children to follow.
* Set a good example. Pay attention to how your behaviors may affect your children. For example, when they see you using tobacco, it may send them the message that it’s okay for them to use tobacco, too.
Risky sexual behavior:
Each year, approximately one million teenage girls will become pregnant. Three million teens will get a sexually transmitted infection (STI). Even though it may seem embarrassing, you need to talk to your children about the risks and responsibilities of being sexually active. Don’t simply depend on the sexual education taught in schools. You play an important role in helping your kids understand sex in terms of love, intimacy and respect, as well as how to protect themselves from pregnancy and disease.
What can I do?
* Offer age-appropriate information. A good rule of thumb to follow with younger children is to answer questions about sex when they bring them up. With an older child, you can discuss STIs and other risks of being sexually active and how to minimize those risks. It’s important to talk about this even if your expectation is that your children are not sexually active.
* Be honest with your children about your family's values, opinions and expectations about sex. You may want to ask your family doctor for help in talking to your children. He or she can also provide you with information and facts to share with your children.
* Think about the sexual messages that your children get in school, on television or in movies. Talk to your children about these messages and encourage them to ask questions.
* Keep an open mind. If your children are afraid of how you will react, they’ll be less likely to talk to you when they are feeling pressured, unsure or concerned about issues relating to sex.
Showing posts with label Nutrition tips for Kids. Show all posts
Showing posts with label Nutrition tips for Kids. Show all posts
Sunday, May 17, 2009
Nutrition Tips for Kids
Why is healthy eating important for my child?
Many more children in the United States are being diagnosed with high cholesterol, or as overweight or obese. These conditions can cause many health problems for your child such as diabetes and high blood pressure, both now and as he or she moves into adulthood.
By helping your child eat a healthy diet and exercise regularly, you can reduce his or her risk of experiencing these health problems.
How can I help my child eat right?
Set an example for your child. If you prepare healthy foods for your family and eat healthy foods yourself, your child will eat healthier, too.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly.
For more information on healthy eating, visit our handout for adults on making healthier choices.
What are some examples of healthy meals?
Breakfast: The first meal of the day is a good time to give your child foods that are high in fiber. Whole-grain breads, cereals, fruit, low-fat or nonfat cheeses and yogurt are also good breakfast foods. Use skim or low-fat milk rather than whole or 2% milk. Fruit juice is usually high in calories and has less nutrients than whole fruit (fresh or canned).
Lunch: Use whole-grain breads and rolls to make a healthier sandwich. Whole grains increase the total fiber in your child's diet and are less processed than enriched white bread. Give your child whole-grain crackers with soups, chili and stew, and always serve fresh fruit (with the skin) with meals instead of chips or other high-calorie options.
Some ways to make healthier sandwiches:
* Use low-fat or fat-free lunch meats. They are good in sandwiches or cut into strips on top of a salad.
* Buy leaner meats, such as turkey, chicken or veggie dogs.
* Put leftover chicken or turkey strips in a tortilla to make a cold fajita (add strips of raw red and green peppers and onions). Use fat-free sour cream as a dressing.
* Stuff a pita-bread "pocket" with vegetables, fat-free cheese and bits of leftover grilled chicken.
* Cut up vegetables such as onion, carrot, celery and green peppers to add to tuna salad. Mix vegetables and water-packed tuna with fat-free mayonnaise or, for a different taste, mix with a fat-free salad dressing.
* Chunky bits of leftover chicken mixed with fat-free mayonnaise, raisins, shredded carrots and sliced almonds is a great chicken salad. Serve it in a pita-bread pocket. Top it with salsa for a Southwestern flavor.
* Mix cranberry sauce and fat-free mayonnaise to add to a turkey sandwich.
* When buying peanut butter, choose an "all-natural" option. For jelly, buy one that 100% fruit and does not contain high fructose corn syrup. This will make peanut butter and jelly sandwiches much healthier.
* Sliced ham and low-fat or fat-free cheese with mustard is great on rye bread.
* Low-fat cheese makes a good sandwich with tomato slices and mustard or fat-free mayonnaise on a whole-grain roll.
* Slice leftover pork tenderloin and top with barbecue sauce for a hot or cold sandwich.
* Make grilled-cheese sandwiches with low-fat or fat-free cheese and serve them with raw carrot and celery sticks.
What snacks are good for my child?
Fruits, vegetables, whole grains and low- or nonfat dair also make great snacks for children. Here are some ideas for ways to serve these foods to your kids:
Fruits:
* Bits of fruit stirred into nonfat yogurt
* Strawberries
* Raisins
* Grapes
* Pineapple chunks
* Orange or grapefruit sections
* Bananas cooked lightly in apple juice
* Apple slices with all natural peanut butter
* Dried fruit mixes
Whole grains:
* Cereals or cereal bars that are low in sugar and fat, and high in fiber and protein
* Whole-grain crackers, breads or bagels
Vegetables:
* Carrot sticks
* Celery sticks with all natural peanut butter
* Raw broccoli and cauliflower florets with a low-fat dip or salsa
Protein:
* 1% fat or fat-free cottage cheese or ricotta cheese
* Water-packed tuna mixed with fat-free mayonnaise on top of celery sticks or whole-grain crackers
* Fat-free yogurt topped with sunflower seeds, chopped dried fruit or a spoonful of oat bran
Many more children in the United States are being diagnosed with high cholesterol, or as overweight or obese. These conditions can cause many health problems for your child such as diabetes and high blood pressure, both now and as he or she moves into adulthood.
By helping your child eat a healthy diet and exercise regularly, you can reduce his or her risk of experiencing these health problems.
How can I help my child eat right?
Set an example for your child. If you prepare healthy foods for your family and eat healthy foods yourself, your child will eat healthier, too.
Make sure to prepare a variety of foods, so your family gets all the vitamins and minerals their bodies need to function properly.
For more information on healthy eating, visit our handout for adults on making healthier choices.
What are some examples of healthy meals?
Breakfast: The first meal of the day is a good time to give your child foods that are high in fiber. Whole-grain breads, cereals, fruit, low-fat or nonfat cheeses and yogurt are also good breakfast foods. Use skim or low-fat milk rather than whole or 2% milk. Fruit juice is usually high in calories and has less nutrients than whole fruit (fresh or canned).
Lunch: Use whole-grain breads and rolls to make a healthier sandwich. Whole grains increase the total fiber in your child's diet and are less processed than enriched white bread. Give your child whole-grain crackers with soups, chili and stew, and always serve fresh fruit (with the skin) with meals instead of chips or other high-calorie options.
Some ways to make healthier sandwiches:
* Use low-fat or fat-free lunch meats. They are good in sandwiches or cut into strips on top of a salad.
* Buy leaner meats, such as turkey, chicken or veggie dogs.
* Put leftover chicken or turkey strips in a tortilla to make a cold fajita (add strips of raw red and green peppers and onions). Use fat-free sour cream as a dressing.
* Stuff a pita-bread "pocket" with vegetables, fat-free cheese and bits of leftover grilled chicken.
* Cut up vegetables such as onion, carrot, celery and green peppers to add to tuna salad. Mix vegetables and water-packed tuna with fat-free mayonnaise or, for a different taste, mix with a fat-free salad dressing.
* Chunky bits of leftover chicken mixed with fat-free mayonnaise, raisins, shredded carrots and sliced almonds is a great chicken salad. Serve it in a pita-bread pocket. Top it with salsa for a Southwestern flavor.
* Mix cranberry sauce and fat-free mayonnaise to add to a turkey sandwich.
* When buying peanut butter, choose an "all-natural" option. For jelly, buy one that 100% fruit and does not contain high fructose corn syrup. This will make peanut butter and jelly sandwiches much healthier.
* Sliced ham and low-fat or fat-free cheese with mustard is great on rye bread.
* Low-fat cheese makes a good sandwich with tomato slices and mustard or fat-free mayonnaise on a whole-grain roll.
* Slice leftover pork tenderloin and top with barbecue sauce for a hot or cold sandwich.
* Make grilled-cheese sandwiches with low-fat or fat-free cheese and serve them with raw carrot and celery sticks.
What snacks are good for my child?
Fruits, vegetables, whole grains and low- or nonfat dair also make great snacks for children. Here are some ideas for ways to serve these foods to your kids:
Fruits:
* Bits of fruit stirred into nonfat yogurt
* Strawberries
* Raisins
* Grapes
* Pineapple chunks
* Orange or grapefruit sections
* Bananas cooked lightly in apple juice
* Apple slices with all natural peanut butter
* Dried fruit mixes
Whole grains:
* Cereals or cereal bars that are low in sugar and fat, and high in fiber and protein
* Whole-grain crackers, breads or bagels
Vegetables:
* Carrot sticks
* Celery sticks with all natural peanut butter
* Raw broccoli and cauliflower florets with a low-fat dip or salsa
Protein:
* 1% fat or fat-free cottage cheese or ricotta cheese
* Water-packed tuna mixed with fat-free mayonnaise on top of celery sticks or whole-grain crackers
* Fat-free yogurt topped with sunflower seeds, chopped dried fruit or a spoonful of oat bran
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