Get the whole family involved with healthy eating and physical activity habits.
TIPS FOR HEALTHY EATING HABITS
Take the lead
Be a good role model for your kids when it comes to eating right and being active. They love to imitate what you do, so seize the opportunity to lead them to healthy habits.
Begin with breakfast
People who regularly eat breakfast have healthier body weights than those who skip breakfast. Studies show that eating cereal as part of a nutritious breakfast promotes a healthy weight in both children and adults.1,2,3
Quit the clean plate club
As a parent, your role is to provide your kids with a variety of nutritious foods at scheduled meal and snack times. Your children's role is to choose from the foods you offer and decide how much to eat. Don't insist that kids finish everything on their plate, which can encourage overeating.
Let Kids Serve Themselves
Research shows that when children are served a portion of an entrée that's twice the size of an age-appropriate portion, they eat 25% more, but when allowed to serve themselves, they appear to serve themselves age-appropriate portions.4 In another study, children as young as age 2 responded to portion size by eating 39% more when served a large meal.5
Stock smart snacks
Have nutritious options on hand such as cereal, cereal bars, whole-grain crackers, low-fat or fat-free yogurt, cheese sticks, cut-up veggies and fresh fruit.
Put snacks in their place
It's okay for kids to sometimes enjoy sensible portions of favorite snacks such as chips, candy and ice cream. Try single-serving packages of chips and other snacks or portion individual servings into resealable plastic bags. Offer "fun" size candy bars. Buy ice cream cups or put a scoop of ice cream in a cone or bowl.
TIPS FOR HEALTHY PHYSICAL ACTIVITY HABITS
Step up everyday activity
Encourage kids to walk short and safe distances to school, the store or a friend's house, rather than driving them. Give them active chores such as vacuuming, sweeping, raking and walking the dog.
Be an active family—and have fun, too
Go out for a family walk, bike ride or swim, or put on some music and practice the latest dances together. Plan fun outings that get everyone moving—visit a zoo or museum, or hike on a nearby nature trail.
Set limits on "screen time"
Many kids spend hours each day sitting in front of the TV or computer screen. Give them a screen time budget of one or two hours per day to use however they like. After that, get them up and moving with a fun activity or active chores. Make sure the TV is turned off during meals and snacks so kids can focus on what and how much they're eating.
References:
1. Rampersaud MS, Pereira MA, Girard BL, et al. Breakfast habits, nutritional status, body weight, and academic performance in children. J Am Diet Assoc. 2005;105:743-760.
2. Cohen B, Evers S, Manske S, et al. Smoking, physical activity and breakfast consumption among secondary school students in a Southwestern Ontario community. Can J Pub Health. 2003. 94(1):41-44.
3. Keski-Rahkonen A, Kaprio J, Rissanen A, et al. Breakfast skipping and health-compromising behaviors in adolescents and adults. Eur J Clin Nutr, 2003; 57: 842-853.
4. Jennifer Orlet Fisher, Barbara J Rolls, and Leann L Birch
Children's bite size and intake of an entrée are greater with large portions than with age-appropriate or self-selected portions
Am. J. Clinical Nutrition, May 2003; 77: 1164 - 1170.
5. Jennifer Orlet Fisher Effects of Age on Children's Intake of Large and Self-selected Food Portions Obesity 2007 15: 403-412.
