Keep Your Health Tips

Childhood obesity has become a serious health problem in the U.S. The problems associated with obesity can lead to even more serious health problems later in life.

However, there are things parents can do to teach healthy eating habits to their children when they are young so that they can maintain a healthy weight as a child and as an adult and also learn healthy eating habits for life.

It is always a good idea to eat a diet that is low in fat. One good way to do this is to eat dairy foods that are low fat or non-fat, eating skinless poultry, lean meats and low fat cereals and breads.

A diet that is rich in fruits and vegetable will also make sure that a child is receiving all the vitamins and nutrients that they need.

If a parent is unsure of how to eat a healthy diet, they should talk to their doctor or pediatrician and meet with a nutritionist to learn about healthy eating.

It makes sense to let children make their own food choices, but the key is to provide a wide variety of healthy food choices in your home for them to choose from.

Let them help with the shopping and teach them about healthy eating while in the grocery store and teach them to make good food choices.

Involve the children in the food preparation.

Teach them about proper portion sizes, and how to read the food labels on the different items.

Incorporate the food pyramid into your daily life.

Meals should be eaten as a family, at the table and away from the TV.

Everyone should eat slowly, and a meal should be a pleasant time that everyone can share their thoughts and make conversation.

Don’t use food as a reward or as a punishment, because children should not associate food with either one.

Plan healthy snack times, and have tasty, healthy snacks available. Encourage children to drink water instead of juice or soda pop (both have sugar and sodas are worse than juice).

It is always good to allow them to have chips, cookies or candies as “sometimes foods” which are eaten in moderation.

Sources:
www.webmd.com

For More About Nutrition Ideas for kids and teens and Your Optimum Health Visit How’s Your Nutrition and Your Child’s Nutrition?

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It is possible to eat a healthy, balanced diet without breaking the bank! Here are some suggestions:

-Eliminate junk food. You may have to do your grocery shopping alone, since children (and sometimes spouses!) are often the ones who request the junk foods. A trip to my local supermarket showed these prices for typical junk foods and beverages:

-Case of name brand soft drinks - $5.99
-20 ounce bag of potato chips - $4.19
-Box of snack cakes - $1.99
-Package of 8 toaster-tarts $2.39 (each one contains 20 grams of sugar)
-Package of chocolate chip cookies - $3.59
-Half-gallon of ice cream - $3.99
-Box of pre-sweetened cereal - $3.19
-8 juice boxes - $2.94 (each contains 26 grams of sugar)
-1 box of 12 glazed doughnuts - $3.99

The total amount for the above items was $ 32.26

Replace the items above with:

-Water or skim milk instead of soft drinks. (You can still enjoy your favorite beverage when you go out to a sporting event, movie, etc. Just stick with the smallest size to save money AND calories! ) Children AND adults need milk or milk products every day. Milk also helps fill you up and provides needed calcium for strong bones and healthy teeth.

-Buy whole fruit instead of potato chips, cookies, doughnuts or snack cakes. One large banana equals 2 servings; 1 pound of grapes equals several servings; other fruit should be purchased in season in your area. Apples are less expensive in the fall. If you live in the south, oranges, lemons and grapefruit may be plentiful in your area, so use lots of them. Melons are usually less expensive in the summer months.

-Limit fruit juice to

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