In a time when video game entertainment and inexpensive fast food meals offer a quick fix to hectic, daily schedules, it's little wonder that kids and their families are falling into unhealthy lifestyle patterns. According to the Centers for Disease Control, obesity in children has tripled in the past 30 years, putting them at risk for chronic diseases including diabetes and cardiovascular disease. The added weight also puts undue strain on their joints, disturbs sleep patterns and has been linked to psychological issues, such as depression. Fortunately small changes can make a big difference to your kids' and family's health.
Step 1
Take a look at what your meals consist of. If you are racing through the drive-thru several times a week to save time, try stopping at the market for healthier alternatives instead. Many markets offer ready-to-eat foods like prepackaged salads, chopped fresh fruit and fresh roasted chicken. The American Academy of Pediatrics recommends introducing produce in children's diets during their toddler and preschool years. These foods are high in nutrients that keep their growing bodies healthy. Calcium is an important nutrient for bone and teeth health. Be sure to include a wide variety of fruits, vegetables, whole grains and lean protein sources at every meal, while reducing or eliminating trans fats, refined carbohydrates and sodium.
Step 2
Walk after dinner to improve digestion and sleeping patterns, reduce stress and offer an opportunity for family closeness. Physical activity has been linked to increased longevity and reduced risk of chronic illness. The American Heart Association recommends that children get at least 60 minutes of vigorous exercise daily. A bonus effect of exercise was discovered in a 2010 study of 49 9- and 10-year-olds conducted by the University of Illinois. Fitter children performed better on spatial recall and other cognitive tests. MRI measures showed that kids who exercised regularly had larger hippocampus structures, a part of the brain associated with learning and memory.
Step 3
Help your child embrace health by instituting healthy lifestyle changes for the whole family. Children learn best by example. Get them involved in menu planning for family meals. The University of Michigan Health System points out that families who eat together tend to eat lower levels of fatty and sugar-laden foods and beverages. Incorporate family activities, like bike rides, after-dinner walks or weekend hikes, into your schedule. Getting active together can be as simple as walking to school or the market instead of driving.
Step 4
Make your children a part of their healthier lifestyle choices by letting them choose foods they'd like to try. The cookbook market has seen a trend in recipes and preparations geared toward helping kids derive greater enjoyment and enthusiasm for healthy dishes. Combine exercise and healthy eating by planting a vegetable garden. Search the Internet together for local hikes and other activities. Ask your kids for suggestions. Chances are that they'll offer ideas that can make physical activity a fun family adventure.
Tips and Warnings
- Always consult with your physician if you have any health concerns.
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