Pediatricians say their key concern is the poor lifestyle of today’s young families. These habits are producing children who are not eating properly or getting enough exercise. Gone are the days when families worked in their yards and gardens, walked or rode bikes to school, played sports and used their imagination to create physical games .
Instead a steady diet of television, computer games, sugary drinks, junk food and fast food are resulting in chronic diseases once only seen in older adults. No physical exercise and poor nutritional choices often cause obesity which can result in high blood pressure, elevated cholesterol and diabetes, poor physical endurance and place that child at risk for chronic disease and acute illnesses. Physically fit children make better students with fewer behavioral health problems. Five rules for kids who want to be physically and emotionally fit are:
1. Eat a variety of foods, especially fruits and vegetables. Everyone has favorite foods, but the best choice is to eat a variety. You’re more likely to get the nutrients you need. Taste new foods as well as old ones you haven’t tried for a while. During a recent visit, my granddaughter discovered she liked broccoli which she had been refusing to eat. She liked it so much she had three helpings.
2. Drink water and milk most often. When you’re really thirsty, cold water is the No. 1 thirst-quencher. There’s a reason school cafeterias offer cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups every day, or its equivalent.
Should you want something other than milk or water once in a while, have 100 percent juice and limit sugary drinks, like sodas, juice cocktails and fruit punches. These contain a lot of sugar which just adds calories, not nutrients.
3. Learn to listen to your body. When you’re eating, notice how you feel and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop. Eating too much can make you uncomfortable and, over time, can lead to weight gain.
4. Limit TV, DVD and computer time. The more time at sitting-down activities, the less time available for active stuff, like basketball, bike riding and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
5. Be active. One job you have as a kid — and it’s fun — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, kickball or dancing. Ask your parents to help you do your favorite activities regularly.
Parents can help by stocking the house with healthy foods and planning physical activities for the family. Help your child with these five steps by being a role model. Parents who are physically fit make it easier for kids to be fit also.
Instead a steady diet of television, computer games, sugary drinks, junk food and fast food are resulting in chronic diseases once only seen in older adults. No physical exercise and poor nutritional choices often cause obesity which can result in high blood pressure, elevated cholesterol and diabetes, poor physical endurance and place that child at risk for chronic disease and acute illnesses. Physically fit children make better students with fewer behavioral health problems. Five rules for kids who want to be physically and emotionally fit are:
1. Eat a variety of foods, especially fruits and vegetables. Everyone has favorite foods, but the best choice is to eat a variety. You’re more likely to get the nutrients you need. Taste new foods as well as old ones you haven’t tried for a while. During a recent visit, my granddaughter discovered she liked broccoli which she had been refusing to eat. She liked it so much she had three helpings.
2. Drink water and milk most often. When you’re really thirsty, cold water is the No. 1 thirst-quencher. There’s a reason school cafeterias offer cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for 3 cups every day, or its equivalent.
Should you want something other than milk or water once in a while, have 100 percent juice and limit sugary drinks, like sodas, juice cocktails and fruit punches. These contain a lot of sugar which just adds calories, not nutrients.
3. Learn to listen to your body. When you’re eating, notice how you feel and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop. Eating too much can make you uncomfortable and, over time, can lead to weight gain.
4. Limit TV, DVD and computer time. The more time at sitting-down activities, the less time available for active stuff, like basketball, bike riding and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
5. Be active. One job you have as a kid — and it’s fun — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, kickball or dancing. Ask your parents to help you do your favorite activities regularly.
Parents can help by stocking the house with healthy foods and planning physical activities for the family. Help your child with these five steps by being a role model. Parents who are physically fit make it easier for kids to be fit also.