Health-and-Fitness online information.

Dear Families, We all want our children to be happy, healthy, and physically fit. Here are some ways to help your children make healthy choices that will last a lifetime.

Get Active

Federal dietary guidelines recommend at least an hour of moderate physical activity daily for children and teenagers.

* Be active as a family. Whenever possible, go for family walks or bike rides, gradually making them a regular part of your day or week.

* Limit TV, computers, and video games. Try having children "earn" a minute of screen time for every minute they play a sport, ride a bike, or rollerskate.

* Plan for fitness. Park farther away from a store and walk, or take the stairs instead of the elevator.

* Try activities in 10- to 15-minute blocks of time. Your goal is 60 minutes, but any active time still burns calories, helps control your appetite, and is healthy.

* Put homework second (if possible). Kids sit all day at school. Allow them to have at least 30 minutes of physical activity when they get home to relieve stress and get energized for homework.

Make Healthy Choices

Studies show that healthy eating habits, learned early, last into adulthood.

* Schedule regular mealtimes and eat together whenever possible. Children who regularly have family meals are more likely to eat the recommended five daily fruit and vegetable servings than those who rarely eat with their families.

* Avoid eating in front of the TV setting this ground rule will cut down on mindless, unhealthy snacking.

* Limit portion sizes. Fill your child's plate to ensure a balanced meal and appropriate size. If you eat out, don't supersize. Kids don't need that much food.

* Involve kids in meal preparation. Kids will often eat healthier meals if they help plan, shop for, and prepare dinner.

* Quietly phase in changes. If you get rid of soda and junk foods gradually, you'll have a better chance of succeeding than if you suddenly change kids' diet and exercise routines.

* Keep at it, Even if your kids resist at first, keep offering fruits and vegetables at dinner and healthy snacks like low-fat pretzels or yogurt. It may take 15 times before your child realizes that he or she likes these snacks.

* Be tolerant. If they ask, let your kids have less nutritious favorites, like soda, every now and then so they'll be less likely to try to sneak them elsewhere.

* Set an example. If you exercise regularly and eat right, chances are your children will, too.

# posted by Medical Information : 3:57 AM