SickKid.Net - Children's Nutrition, Page 5

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Five Great Ideas

for Family Exercise

Tone up with team sports. You don't have to have 10 kids to have a basketball team. Take traditional team sports and pare them down to fit your family roster. For example, you and your partner could team up against the kids in a game of soccer in the park, or you and your daughter could play a game of one-on-one basketball.

Get some action this vacation. Have you considered turning your annual vacation into a family fitness adventure? Try camping, kayaking, canoeing, and hiking.

Take your kid to gym class. Your gym class, that is. Many fitness centers and gyms allow children older than 13 to lift weights, use the pool and cardio machines, and participate in club sports. Find out your gym's requirements, and consider bringing your older child along for workouts.

Track your progress. If your local running track has a grass infield, take your children with you the next time you head out to do some sprints. Your kids can play on the infield, time your laps, and walk with you during your cool-downs.

After-dinner fitness. Turn off the TV after dinner, and instead ride bikes or walk around the neighborhood. You'll have better conversation and be doing something good for your body at the same time.

Helping Your Child Eat Healthy and Balanced Meals (cont.)

Healthy Eating Tips

Eating healthy doesn't have to be a chore for you or your child. Try these tips:

If your child is a picky eater, involve him or her in the food preparation process. Kids who spend time creating their own meals are often more willing to try new foods.

Is your child tired of the same PB&J every day for lunch? Try crackers with string cheese, hummus and pita squares, carrot and celery sticks with ranch dressing dipping sauce, and pasta salad with kidney beans instead.

Don't be worried if all your young child seems to eat is one favorite food. Kids may go through phases where they eat the recommended amounts of minerals and vitamins over several days. Continue to offer you child a variety of fruits, vegetables, proteins, whole grains, and low-fat dairy products. If you are concerned about your child's eating habits, consult with a registered dietitian or your child's doctor.

Forcing your child to clean his or her plate at every meal isn't necessary. Serve your child smaller portions if you are worried about wasted food, but don't teach your child to eat past the point of fullness.

Ronald A. Christensen, M.D., Medical Advisor

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