Childhood Obesity Awareness Month
Eating Well and Playing More
The following tips are some great ways to incorporate healthier eating habits and more physical activity and into your daily family routine:
Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family choose a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals, and allow children to pour their own water.
Play Every Day/Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and bodies moving.
Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, adults should take a break from electronics and spend one-to-one time each day with their kids, enjoying one another’s company.
Reduce Recreational Screen Time: Time spent in front of a television, computer, tablet, cell phone or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e. turn off screens during meals, go for a walk after a meal, set a timer to remind you to power down the screen).
Sleep Well: Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night and seven to eight hours for adults.
In addition to being healthy at home, there is a need to maintain healthy habits while attending out-of-school programs. To create healthy environments for all children the Greater Seattle YMCA is implementing Healthy Eating and Physical Activity Standards in our before and after school programs. Our goal is to make the healthy choice the easy choice for your child while he or she is in our care.