5-Eat five servings of fruits and
vegetables each day
2-Watch fewer than two hours of TV, video or computers games per day
2-Watch fewer than two hours of TV, video or computers games per day
1- Participate in one hour of
physical activity each day
Almost none-Limit soda and sugary drinks to no more than two servings per week (Every 4 grams of sugar listed on a nutrition label equals 1 teaspoon of sugar)
Almost none-Limit soda and sugary drinks to no more than two servings per week (Every 4 grams of sugar listed on a nutrition label equals 1 teaspoon of sugar)
Another theme is “My
Plate”, which is sponsored by the US Government
The topic
of childhood obesity is in the media due to statistics indicating that the
number of overweight children has doubled since 1980. We live in a high technology environment
which leads to a sedentary lifestyle.
It is
important for families to eat nutritious meals that offer a variety of foods on
a regular basis. Some nutritional recommendations include cutting back on white
flours by incorporating whole grains into your diet and cutting back on sugars. Sugars are disguised in many foods under
labels such as high fructose corn syrup, sucrose, glucose, and fruit juice
among others. Another recommendation is to limit salt intake by purchasing low
salt products, not adding salt to food and cutting back on prepackaged food and
snacks. Substitute fresh fruits and vegetables for chips and cookies.
Increasing
physical activity is also important.
Limit your child’s sedentary activities like TV viewing, computer and
video games. Begin taking family walks,
bike rides or doing some physical activity whenever possible. Play Wii as a
family! Challenge each other in the physical activities.
Remember that breakfast is the most
important meal of the day. Many
morning complaints of stomach aches and head aches are related to skipping
breakfast or eating something that doesn’t provide enough nutrition. Studies
show that students who eat breakfast learn better, are more alert and
attentive, and are more likely to participate in activities.
*Studies show that when the family eats together and
exercises together, everyone benefits.
Try to get your children to try new foods by having “Two
bite Tuesday” where they eat two bites of a new food, eventually they may like
it! Also try “Fun Food Fridays” where
they sample different foods from what they normally eat. If you make it a fun family activity, they
may begin to open to new healthy food experiences.
RESOURCES
www.GrowUpHealthy.org *(The 5-2-1-almost none source)
www.choosemyplate.gov
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