Healthy Kids

One in three children in the U.S. are either overweight or at risk of becoming so. This is the highest it has ever been.

As an overweight child gets older and becomes a teenager, there is a 75% greater chance that he or she will stay that way.

The leading factors of childhood obesity are: Lack of Proper Nutrition Larger Portion Sizes Lack of Exercise Genetics and Heredity

Television, computer and video games contribute to our children’s inactive lifestyles.

Family members can set the example of having an active lifestyle and healthy eating habits.

Children need at least 60 minutes of vigorous activity each day.

Children need to eat a variety of healthy foods in order to meet their growth and energy needs.

A normal serving for a child should be about 1 Tbsp per year of age or half of an average adult. Children need no more than 1600 calories a day.

T HE D O ’ S Replace junk foods with healthy snacks. Encourage children to eat slowly and enjoy their food. They should listen to their body when it is full or hungry. Keep mealtimes at a regular schedule. Allow children to help prepare foods so they can get excited about what they are eating. All family members should take part and set an example of healthy eating. Keep mealtimes positive and pleasant. Aim for 5 servings of fruits and vegetables a day.

T HE D O ’ S Serve meals at the same time each day. Serve children under 2 whole milk. Cut food into bite size pieces Reintroduce foods rejected by children at another time Use plastic dishes Be patient Offer snacks at the end of a meal, never between meals Encourage children to try a bite of a new food

T HE D ON ’ TS Never force feed a child. Never put a child on a restrictive diet. This can lead to stunted growth, lack of energy, eating disorders, etc. Don’t use food as a punishment or a bribe. Don’t over-spice foods. Children prefer mild flavors. Avoid all-you-can-eat buffet’s. This teaches children to eat until they are stuffed. Never tell a child they are fat. It leads to lack of confidence and low self-esteem. Never show anger toward a child when they won’t eat.

H EALTHY F OOD C HOICES FOR K IDS

H EALTHY F OOD C HOICES FOR K IDS G RAIN GROUP Granola / Dry Cereals Rice Cakes Toast Waffles or Pancakes Whole Grain Pastas Pasta Salads Crackers Tortillas Bagels

H EALTHY F OOD C HOICES FOR K IDS V EGETABLE G ROUP Veggie Kabobs Salads Vegetable Soups Stuffed Celery Vegetable Spreads Veggie Pizza Fresh Cut Veggies with Dip

H EALTHY F OOD C HOICES FOR K IDS F RUIT G ROUP Fruit Kabobs Fruit Juices Fruit Muffins Fruit Salads Dried Fruit Fruit Roll-ups Cut up Fruits with Dip

H EALTHY F OOD C HOICES FOR K IDS D AIRY G ROUP Yogurt Cottage Cheese String Cheese Cubed Cheese Mac n’ Cheese Cheese and Crackers Pudding (low sugar variety)

H EALTHY F OOD C HOICES FOR K IDS M EAT AND B EAN G ROUP Meat strips, cubes Meatballs Meat Roll-ups Fish Sticks Chicken Nuggets Deviled Eggs Egg Salad Sandwich Beans Nuts, Trail-mix - be aware of food allergies! Bean or Meat Soups Peanut Butter (on, in or over anything)

FOOD JAGS Sometimes children will only eat a certain food for a while. It is normal and they will generally eat a more balanced meal if it is presented to them.