From Contributer, Liz Lloyd
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FIT KIDS
With all the media focus on obesity, diabetes and other early childhood health issues, it is natural for parents, teachers and day care providers to have concerns about childrens eating habits and the need for daily physical activity. Most of us are all too familiar with the phrase “Fast Food Nation,” and as eating on the run continues to become the norm in an ever-growing number of families, it is more important than ever to focus on these issues and to provide children with information that will encourage them to make healthy lifestyle choices.
We are fortunate to live in a society where cutting edge health and fitness information is available from a wide variety of sources. However, even as a fitness professional, I sometimes find it frustrating to surf the Internet for legitimate information, and to not get sucked in by celebrity diet and fitness endorsements, TV, and magazines. I recommend the following sources for their ease of use and comprehensive information:
Eat This! Not That! For Kids David Zinczenko & Matt Goulding
Available at www.amazon.com and local bookstores, this fun, fact filled book offers nutrition facts and comparisons for most major fast-food restaurants and supermarket foods that often end up in your kitchen.
The U.S. Department of Agriculture (USDA) website features interactive exercise and nutrition information specifically targeted at preschoolers (2-5years) and school-aged children (6-11 years).
The Centers for Disease Control (CDC) website features the most current height and weight charts for children
The American Diabetes Association website contains these helpful links for families and schools: www.diabetes.org/family-link and www.diabetes.org/safeatschool
When developing fitness and nutrition plans for preschoolers and school-aged children, it is important to focus on the following areas:
HEIGHT & WEIGHT
Both the CDC and USDA recommend keeping a growth chart for your child. While many parents begin doing this when a child starts school, it may be helpful to start the chart when a child is as young as 2. There is no need for concern if a child occasionally falls out of height/weight norms. However, if he develops a pattern of being in the overweight category, this may indicate a susceptibility to weight issues later in life, and it may be necessary to make changes in diet and physical activity in order to avoid future weight issues.
FOOD PREFERENCES
Food preferences are established early on, so it’s important to introduce young children to a variety of fruits and vegetables. However, it is important to remember that most preschoolers go through a picky eater stage that usually subsides by the time they reach school age. If a child refuses to eat on occasion don’t panic; he will eat when he’s hungry. Here are some tips for dealing with picky eaters:
- Let your child help pick out produce at the grocery store.
- Let your child help with simple meal preparation.
- Serve a variety of finger foods that can be dipped into low-fat yogurt or peanut butter.
- Give your child choices at mealtime: would you like carrots or broccoli for dinner?
- Offer your child the same foods everyone else is eating rather than preparing special meals.
PHYSICAL ACTIVITY
Preschoolers should get at least an hour a day of strenuous physical activity such as climbing, swinging, running or jumping combined with moderate activities such and walking or going shopping. Try keeping a daily activity journal for a week and monitor how much time your child spends eating, sleeping, resting, and participating in both moderate and strenuous activities. Kids love music and dance, and a great way to encourage preschoolers to move is planned group play such as one of these activities:
Pick an up tempo song and choreograph a series of 4-8 movements that can be repeated for the length of the song.
- Set up an obstacle course using climbing blocks, canvas tunnels, a small slide and other kid friendly objects.
- Go outside for a game of follow-the leader.
- Play musical chairs.
BE A ROLE MODEL
Children learn by example, so make sure to make exercise part of your daily routine. As with children, exercise should be something you enjoy; if you don’t like plodding along on the treadmill, go for a bike ride, play a team sport, or take a dance class. In addition, many places offer mommy-and-me type classes, where parents and children can play and exercise together.
Try new foods on a regular basis, and refrain from saying you don’t like them. This will teach your child to be a more adventurous eater, and to try a particular food more than once if they aren’t initially sure they like it. Keep in mind that it is best to introduce children to new foods in combination with familiar ones, preferably in small amounts rather than requiring them to eat a full-sized serving.
No single factor can predict a child’s future health, and while there are nutrition and fitness ranges that are considered healthy, there is not one template that is appropriate for every child. Be aware of your child’s eating patterns and activity levels, and consult your pediatrician if you have any concerns about your child’s development. Remember that nutrition and fitness should be fun, and that by encouraging your child to try new foods and activities, and to play an active role in making positive lifestyle choices, you are setting the foundation for him to live a fit and healthy life.
Liz Lloyd is a native Californian, and graduate of U.C., Irvine. Before becoming an ACE-certified Personal Trainer, she worked in the financial industry as a Business/Disaster Recovery Plan Administrator. Her interests include Flying Trapeze, aerial hoop, rock climbing, cooking, reading and foreign films.
Elizabeth Lloyd
physfit1@live.com
(916) 838-0935
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