More and more kids in Canada are overweight or obese. Research tells us that not only are our kids eating too many calories and not moving enough but many are not getting the vitamins and nutrients they need to lead a healthy life.
Parents can help by being active role models for their kids. They need to become leaders in teaching their kids about healthy food choices and the benefits of being active. There is a direct link between active, healthy parents and active, healthy kids.
What Can Parents Do?
- Teach your kids about food and why they need to eat healthy nutritious foods
- Protein is a source of building blocks for strong muscles, bones and tissue
- Carbohydrates provide energy needed for daily activity, growth and development
- Good fats are essential for hormonal function and brain development
- Minerals such as calcium keep bones strong and healthy
- Zinc helps build your immune system
- Serve lean meats such as chicken -- remove the skin before serving
For more information on nutrients and health, go to Health Canada
Keep mostly healthy, nutritious foods in the house on a regular basis. Only keep a small amount of high sugar/salty snacks at home to be enjoyed as a treat. If your child wants an unhealthy snack such as chips/chocolate, make sure this is balanced out with a nutritious food. Sliced oranges are excellent with a small handful of chips. Better yet, offer a fruit first and then, the option of a less nutritious snack. Chances are, the child will not be hungry or will eat significantly less of the salty/sweet starch.
Breakfast- Breakfast - Breakfast…It is the most important meal of the day. Parents, be positive role models; sit and enjoy breakfast with your kids.
Keep washed fruit on the counter, ready to go. If it is at eye level they will reach for it first; quick & easy.
One can of regular pop has 8-10 teaspoons of sugar! It takes 1 hour of running for your child to burn this off.
Always have an assortment of bite-size veggies on hand in the fridge; place in a clear container so they are visible. Have a low-fat dip prepared to accompany these nutritious morsels.
High fructose corn syrup (HFCS) is found in many “kids” foods. Recent research is now revealing that it may be linked to abdominal obesity ( the fat bellies) and that it may decrease the feeling of being full. This translates into more eating & more obesity.
Encouraging your kids to be healthy doesn't have to be a drag. Make it fun. Get involved.
A game of tag or hide and seek is always fun. Activity does not always have to be structured – i.e. gym or sports practice – it could be a simple walk or bike ride through the neighborhood or a quick game of pick-up soccer or ball hockey. Set limits on watching TV, computer time and playing video games.
Play with your food
Tasting different healthy foods, fruits and vegetables as a fun activity. Pick one night a week or month where you all sit down as a family and take turns trying out new healthy foods. Start up a discussion on the flavors, textures; was it good, tasty? Show your kids that foods come in a wide variety.
Parents can be powerful role models for kids and make great teachers. We teach our kids about reading, writing and arithmetic. Now it's time to teach them the right way of eating smart and playing smart and how important it is to fuel the brain. Our kids are the future. If you'd like to learn more, go to Health and Nutrition Information
on our website.