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Apr 20, 2008 5:04 pm US/Central
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21 Things You Need To Know To Get Your Kids Fit
Dallas is one of the top-ten fattest cities in America, and statistics show the number of obese Texas fourth graders is one and a half times the national average.
Here's a list of 21 things you need to know to get your kids fit from Jon Bennet of
Get Kids Fit.
Fast Facts About Childhood Obesity
1. The American Obesity Society lists Houston, Dallas and San Antonio in their "Top 10 Overweight Cities." (Source:
By Parents For Parents.com)
2. Studies show that overweight children miss three or four times as much school as children who are not overweight and often struggle with social problems, such as depression and low self-esteem. (Source:
By Parents For Parents.com)
3. The U. S. Surgeon General recommends moderate physical activity for children everyday for 60 minutes. (Source:
Cigna .pdf file)
4. Eighty-ond percent of Texas high school students in 2005 ate fruits and vegetables less than 5 times per day during the past 7 days. (Source:
Centers for Disease Control .pdf file)
5. It is much easier to change a child's eating and exercise habits than it is to alter an adult's. (Source:
Cigna .pdf file)
6. Three out of four children who are obese at age 12 will be obese as an adult. (Source:
Cigna .pdf file)
7. Overweight children, ages 10 to 14, with at least one overweight or obese parent, were reported to have a 79 percent likelihood of overweight persisting into adulthood. (Source:
Cigna .pdf file)
8. More than 9 million children and adolescents between the ages of 6 and 19 years are considered overweight. (Source:
American Heart Association .pdf file)
Tips for Getting Kids to Eat Healthfully 9. Kitchen Clean-Out: Stock your pantry and fridge full of healthy snack choices. Remember you do the grocery shopping, therefore the food choices are controlled by you!
10. Picky Eater? Try blending fruit smoothies for a special, nutritious treat. Blend low-fat frozen yogurt and fresh or frozen fruit.
11. Establish meals and mealtimes - this can prevent non-stop eating/snacking.
12. Plan meals as a family and encourage children to help with choices. Children are more likely to eat a meal they have helped plan and prepare.
13. Dipping is fun. Kids love to manipulate food and dipping is great fun. Provide raw fruits and vegetables and various dips. Some "dipping" ideas are: yogurt, peanut butter, salad dressing, applesauce, and hummus.
14. Water, Water, and More Water: Encourage kids to drink water to stay hydrated.
15. Food should not be used as a reward or punishment. This can lead to unhealthy relationships with food. Communication is the key!
16. Come up with healthy alternative snack choices. For example: yogurt instead of ice cream, air popped popcorn instead of chips, peanut butter on celery/apple instead of cookies.
17. Establish good eating habits by starting young. Introduce your child to healthy food choices from the beginning.
Ideas for Getting Kids Active
18. Play music. Encourage children to "free dance." For older kids, encourage them to make up a dance routine and perform it for the family.
19. Lead by example. Children are more likely to stay active and eat well if parents do.
20. Stay active as a family. Go on walks, ride bikes, or even play tag in your yard. Not only will it promote exercise, it provides quality time, too!
21. Limit children's access to television, computers, video games- this can encourage a sedentary lifestyle.
Bonus Tip:
22. Opt for the stairs instead of the elevator. Choose a parking spot further away. The walking will do you good.
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