Seven Smart Steps to Help Kids be Fit not Fat

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It’s back to school time which means school lunches, new activities, busy schedules, and homework. It can be hard to find time to eat well and get the exercise a body needs. But children who are overweight can face self esteem issues and hurtful comments from their peers. On top of psychological factors, adult medical problems such as diabetes and high blood pressure are now commonly seen in children. With so much to do and so little time to do it, what steps can you take to help your children be fit and not get fat?

Try these seven smart steps:

1. Lead by example. Next to rock stars and celebrities, parents are kids’ number one role model. It’s like money see, monkey do. The way you eat and live is the way your children will eat and live. The time crunch is always there but with a little creative thinking, being a good role model doesn’t have to eat up your time. You don’t have to change everything at once. It’s ok to make small changes.

2. Offer your children a variety of healthy foods and let them choose what they want to eat and how much. For example, instead of chips and cookies for snacks, offer baked pita chips and baby carrots with salsa for dipping. Try cheese cubes or sticks with finger fruits such as grapes and berries.

3. Teach your children to listen to their bodies and eat when they’re hungry, not because the food is there and it has become a habit such as snacking when they watch TV or sit in front of the computer monitor. Keep healthy snacks on hand within easy reach. Even when you’re time crunched, it’s simple to find pre-cut fruit, veggies and cheese at the grocery.

4. Make breakfast a ‘must-do.’ Quick options such as yogurt, fruit, whole grain cereal, low fat milk, or peanut butter on a whole grain bagel power up brains and energy levels to help your children have a productive day.

5. Try the 80-20 rule. Make it your goal for you and your family to eat healthy foods 80% of the time and then the other 20% you can have some of your favorite treats. If you cut out treats all together, your kids may want them more and find ways to obtain them behind your back.

6. Watch the liquid calories. It’s so easy to consume a lot of calories from liquids and not even realize it plus you don’t feel full and still want food. One 20-ounce bottle of soda is almost 250 calories!

7. Set a screen time allowance for the TV and computer. Then develop an action plan of fun activities that get kids off the coach and on their feet. Come up with a ‘top five’ or ‘top 10’ list of fun things to do.