As parents, we are concerned for the safety, well-being and health of our children. When they are young, our goal is to get them to eat enough to maintain a healthy weight, and we work hard getting them to like every food imaginable.
For an ever increasing number of American families, there is now another problem. We are still concerned about our children maintaining a healthy weight, but now it is because they are becoming overweight. Doctors report the number of diabetes and obesity cases they are seeing in children is both staggering and alarming. A decade ago we did not see this problem. What has changed so dramatically in just ten years?
1) Our food.
Many parents simply do not realize what their children are consuming, even if they know everything they have to eat in a day. We are, for the most part, uninformed about the unhealthy things hidden behind those glamorous labels that sound hearty and healthy.
In the past ten years food companies across America have cleverly designed their packaging to target our eye scans. We no longer take the time to plan out meals made from scratch, because our lives have become so hectic and fast paced. So, when we go to the store, we look for meals that look good on the package, have a catchy phrase like "hearty and healthy", and we look for things that cook in 30 minutes or less. If the meal cannot be completed in 10 minutes of prep time and 20 minutes of cooking time, we will forget that idea, and hit the nearest fast food joint.
A basic rule of thumb to remember - Most times, if it can be prepared and cooked in 30 minutes or less it is (A) loaded with sugar and other additives for taste (B) it is loaded with starch and/or other high calorie fillers (C) it is just about as unhealthy as going to the fast food joint.
2) Our lifestyle
As a family we should be taking time to exercise daily. Be it a walk, a run, a ride on the bikes, a trip to the park, workout videos, a game of badmitton in the backyard … However you and your children find pleasure together, take a few moments to teach them the art of together time and exercise.
We should also be finding other things to do, rather than simply turning on the tv and collapsing in the chair. Turn off the tv and make a craft at the kitchen table, each child adding their own creative touch. Play a board game or a card game. Take on a family project around the house. Each child, depending on their age, can have their special part. Paint a room, organize the garage, weed the flowerbeds … anything together, that adds to the quality and pleasure in life, and does not include a stationary position for too long.
When you do collapse in the chair to relax, set limits. Children should not spend more than an hour or two watching tv or playing video games. Their minds are ever absorbing and need to be expanding by thinking on their own. When watching tv, someone else does the thinking for them. Have them pick one show a night to watch, and maybe make time for one video game - and then have fun finding other things to do.
Late night snacks should be healthy and with as few of calories as possible. Night time calories have no chance to be burned off before bed. A good rule of thumb is if it is after dinner, then it is a fruit or vegetable only.
Bedtime should be consistent and allow for 9 hours of sleep. Children simply do not do well on 5-7 hours like some adults claim to do. Their minds and bodies need time to mend from the day. Children getting less hours of sleep are usually less energetic and vivacious during the day, so they burn off less calories than their counterparts who have received an adequate amount of sleep.
Be a good example. Children learn by watching their parents. If you do not live a healthy lifestyle, yet impose it on them - they will notice, and they will follow your lead more than your words. This is a good habit to get into, and remember - you need all of your energy and good health, to keep up with them and bring them the pleasure and happiness you want for them. So, begin today being a health minded family. The lives you save mean so much!
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