FOR PARENTS: FOR PARENTS:

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you might be concerned because it's sometimes hard to get them to eat right and be ... to eating right and being physically active, kids take their lead from you. ... that fit your lifestyle, you can do the things you want to do—and ... Let your kids.
YOU’RE THE ROLE MODEL!

REAL-LIFE GUIDE

FOR PARENTS: Helping Your Kids Eat Right and Be Active

EAT RIGHT. BE ACTIVE. LEAD BY EXAMPLE AND YOUR KIDS ARE SURE TO FOLLOW!

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HEALTHY HABITS QUIZ FOR PARENTS f course you want your kids to be healthy. But, like many parents, you might be concerned because it’s sometimes hard to get them to eat right and be physically active.

You’re right to be concerned because children with poor eating and physical activity habits are at increased risk for becoming overweight and for future health problems such as heart disease, high blood pressure and type 2 diabetes. Overweight kids may also experience poor body image and have trouble making friends because of low self-esteem. The good news is, you can plant the seeds of good health today so your kids grow into a healthy future tomorrow. That’s because, when it comes to eating right and being physically active, kids take their lead from you. You’re their # 1 role model! This Guide from Kidnetic.com is packed with fun, easy—and even time-saving—ideas and tips that can help you lead your kids down the path to a lifetime of healthful habits. And we know your family is busy, so rest assured—it’s OK to make changes one step at a time. Start by taking the Healthy Habits Quiz for Parents on Page 3 to test your role-modeling skills. Then read on for real-life advice on being a great role model for your kids! 2

ARE YOU WALKING THE TALK… OR JUST TALKING THE TALK? Your kids look to you as a role model. Are you seizing the opportunity to lead them to healthful eating and physical activity habits…or just telling them what they should do? To find out, answer “yes” or “no” to each question below. ––––– Do you eat a balanced diet that includes whole grains, vegetables, fruits, low-fat milk or dairy products and lean meats on most days of the week? ––––– Do you eat breakfast every morning? ––––– Do you usually choose nutritious snacks such as fruits, vegetables, yogurt or whole-grain crackers? ––––– Do you watch portion sizes for treats such as chips, sweets and soft drinks? ––––– Are you physically active for at least 30 minutes every day, or most days? ––––– Do you eat meals with your family on most days of the week? ––––– Do you limit “screen time,” such as watching TV and using the computer, to one to two hours a day? ––––– Do you take time out of your day for yourself—for example, to be physically active? When you make healthful choices that fit your lifestyle, you can do the things you want to do—and you show your kids that they can, too. How’d you do? Congrats on every “yes” answer—you’re doing a terrific job as a role model in these areas. Consider each “no” answer an opportunity to make a change in your own behavior so you’re an even better role model for your kids.

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HEALTHY EATING— START WITH THE BASICS

(AND PARENTS, TOO)

You’re the gatekeeper who decides what foods come into your kitchen. Give kids a healthful variety of foods. Then, allow them to choose what to eat and how much from what you offer.

Snacking is smart when kids are hungry and need fuel to get through a long stretch between meals. Smart snacks give kids important nutrients, too. The snack suggestions below are nutritious and taste great.*

Eat meals with your kids as often as you can so they see you enjoying foods such as fruits, vegetables, whole grains and low-fat milk. Tune into hunger cues to halt “mindless eating.” Teach kids to eat when they’re hungry, not just because it’s a habit, like snacking in front of the TV or taking a second helping just because “it’s there.” Cancel your family membership in the clean plate club. Eat until you’re satisfied, not overly full. Teach your kids to do the same instead of encouraging them to finish everything on their plates. Keep snacks such as cut up veggies, fruit and whole-wheat crackers upfront in the fridge or cabinet so they’re easy for kids to see and grab. 4

SMART SNACKS FOR KIDS

Make sure everyone eats breakfast (including you). Offer quick options such as wholegrain cereal, yogurt, pieces of fruit, low-fat milk and 100% fruit juice. When it comes to snacks, don’t deny kids their favorite treats, but also work together to create a list of “smart snacks” to stock up on. Post the list on the fridge or kitchen bulletin board and let kids pick from the list at snack time. Get started with the ideas on page 5.

• Cup or tube of low-fat fruit yogurt • Bowl of cereal (preferably whole grain)—hot or cold • Cheese stick • Handful of peanuts, almonds or trail mix • Frozen fruit bar • Any fresh fruit such as grapes, an apple, banana or orange • Any dried fruit such as raisins, apricots or cranberries • Easy-to-eat veggies such as celery sticks, cherry tomatoes, baby carrots and cut-up green peppers • Graham crackers • Cereal bar or granola bar • Pudding cup • Fruit cup (in water or juice) or applesauce • Whole-wheat crackers smeared with peanut butter • Salsa and baked tortilla chips • Hummus (chickpea dip) and pita bread • Microwave popcorn (light) • Cold piece of roast chicken or slice of pizza For more super snack ideas, visit Kidnetic.com. * To decrease choking risk, keep the following foods from children until 4 years of age: Hot dogs, nuts and seeds, chunks of meat or cheese, whole grapes, hard, gooey, or sticky candy, popcorn, chunks of peanut butter, raw vegetables, raisins, and chewing gum.

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WHEN IT COMES TO TREATS, SIZE MATTERS!

BE A SCREEN TIME MONITOR!

You don’t have to banish kids’ favorite treats such as chips, cookies and candy from your cupboards. Doing so might make kids want them even more. But remember, they’re treats, so offer them just once in awhile and in sensible portions.

How much time do your kids spend in front of the TV or computer screen each day?

Show kids how to follow this advice: Treats are fine sometimes, just don’t overdo it. These hints can help you keep portion sizes the right size for kids. Buy single-serving sizes of chips and cookies, or portion your own into resealable snack bags. When you eat out, split the fries, onion rings or dessert among the whole family. Serve beverages such as soft drinks in small glasses. Buy snack-size candy bars. Let your kids see you enjoying small portions.

On average, children and adolescents watch TV nearly three hours a day—and that doesn’t include time spent viewing DVDs, playing video games or using the computer. If you’re raising a crop of couch (or computer “mouse”) potatoes, try these tips to set some limits on screen time and get them moving: SET A SCREEN TIME BUDGET. Allot kids one to two hours per day to spend on TV, video games or fun time on the computer—their choice! Make sure you follow this budget, too. You’ll be amazed at how much extra time you “find” to do other activities when you click off the tube. DEVISE AN AFTER-SCHOOL ACTION PLAN. Watching TV is the #1 afterschool activity for many kids. Brainstorm with your kids to create a “Top 10” list of activities to get them on their feet—and away from the GO TO THE KORE screen—after school. GET MOVING IN FRONT OF THE TUBE. Set up an exercise bike in the TV room so you and the kids can put in some “pedal” time while you watch TV. Buy or rent a fun exercise DVD such as aerobic dance, kick boxing, or yoga—and do it with them.

AT KIDNETIC.COM WITH YOUR KIDS!

You’ll find lots of fun games to get them up and moving in front of the computer screen—play with them!

CLICK IT OFF AT MEAL TIMES. A “no TV” policy during family meals channels your attention into what’s going on in each other’s lives.

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PLAYING WITH YOUR KIDS. THE BEST EXERCISE OF ALL! For good health, kids should total up at least 60 minutes of physical activity, preferably every day (adults need at least 30 minutes). All kinds of activities count, so encourage kids to get moving by walking fast, running, dancing, jumping rope, riding bikes, skating, swimming, playing basketball and soccer—even climbing stairs. As a parent and role model, you can do a lot to make physical activity a lifelong habit for your kids. Start by being physically active yourself and displaying a positive attitude showing that it’s fun and feels good. Then, get active with your kids—it gives you more quality time with them, boosts your energy and helps you manage stress. Make family time active time with these ideas: Get a step counter (pedometer) for each family member and see who can take the most steps each day. Health experts recommend 10,000 steps a day for adults and even more for kids. Don’t worry if you or the kids are below that amount— just gradually up your daily steps until you reach your goal.

Practice sports such as basketball, baseball or soccer with the kids.

Head out for a family walk or bike ride after dinner.

Take a walking-friendly trip to the zoo or museum.

Spend a weekend afternoon roller-skating or in-line skating.

Let the kids teach you the latest dances, then teach them dances from “your day.”

Go on a family vacation that includes walking, hiking, swimming or biking. Form a family team for a charity fun run, fun walk or car wash. Play tag or jump rope.

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Buy a family membership at the community recreation center, YMCA or health club. Schedule family trips there a few times each week.

Build activity into special gatherings. Hold a scavenger hunt or play volleyball at the family picnic. Play touch football or lead a “turkey trot” (brisk walk) after Thanksgiving dinner.

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HELP YOUR KIDS STRIKE THE RIGHT BALANCE One of the most important skills you can “model” for your kids is how to maintain a healthy weight by balancing the calories in the foods you eat with the calories you burn through physical activity (The box on page 11 helps you get into the “balancing act”). Don’t worry! Striking the right balance doesn’t involve tricky math or tracking every bite of food and every body move. Start by setting an example—eat moderately-sized portions and be physically active yourself. Then, do things together like eating a lighter dinner after a bigger-than-usual lunch or taking a walk after enjoying an occasional treat such as chips, cookies or candy. Make sure kids get plenty of daily active play time, too, to help them balance out what they eat. The tips in this Guide give you lots of ideas to make eating right and being physically active a routine part of everyone’s day. In other words, tell—and show— your kids: Eat right. Play hard. Repeat.

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WHAT’S 100 CALORIES OF FOOD AND PHYSICAL ACTIVITY? As a good role model, it’s important for you to strike the right balance between food and physical activity. It doesn’t take a lot of food to get an extra 100 calories per day. For example, each of the following contains about 100 calories:

• A handful of peanuts (about 25) • Half of a doughnut • One tablespoon of butter, margarine or mayonnaise

• An 8-ounce glass of a regular soft drink • Half of a small bag of French fries But, there’s good news, too. You don’t need to do a lot of physical activity to burn off an extra 100 calories per day. For example, each of the following activities burns about 100 calories:*

• Climbing stairs for 11 minutes • Riding an exercise bike for 13 minutes • Gardening for 18 minutes • Walking for 22 minutes • Doing housework for 25 minutes *Based on a 150-pound person

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BEING HEALTHY TAKES LESS TIME THAN YOU THINK What’s your biggest challenge for taking steps to be a good role model for your kids? If you said, “Not enough time,” you’re not alone. With today’s hectic lifestyles, many parents feel the same way. But being a good role model takes less time than you think when you plan ahead and try some time-saving tips like these: Spend a little time planning to save a lot of time later. Map out a week of healthful meals and snacks so you can stock up on what you need in one trip to the store. For speedy meals, use supermarket time-savers such as rotisserie chicken, quick-cooking brown rice, pre-washed salad greens and canned or frozen fruits and vegetables. Swing by the salad bar for chopped veggies to use in recipes and a quick fruit salad for dessert. Ask kids to help you plan their school lunches and family dinners for the week and make the shopping list. Enlist their help with meal prep. Even younger kids can do simple tasks such as tearing lettuce for a salad or spooning yogurt on top of fruit for dessert.

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Try kitchen tricks like these to “lighten up” the foods you serve. They don’t take any extra time and still taste great! • Make burgers, meat loaf and tacos with extra lean ground beef. • Bake chicken and fish instead of frying. • Use low-fat or fat-free milk and yogurt and reduced-fat cheese. • Choose fruit canned in water or juice instead of syrup. • Serve salsa or reduced-calorie ranch dressing instead of regular dip. • Use reduced-calorie dressings on salads and fat-free mayo on sandwiches. • Scoop up light ice cream instead of super-rich premium ice cream. • Offer diet soft drinks or bottled water instead of regular soft drinks.

CAN YOU HEAR ME NOW? TIPS FOR COMMUNICATING WITH YOUR KIDS ABOUT HEALTHY HABITS Want your kids to tune in when you talk about eating right and being active? You’ll get better reception when you try these tips: START WITH A SELF CHECK. First, make sure you are taking steps to eat right and be activebecause your kids are watching! It’s a lot easier to talk with your kids and get them on board when you’re “walking the talk” yourself. MAKE YOUR TALK SPECIAL. Show how important the conversation is by planning time alone with them. Turn off the phone, TV and computer to avoid distractions. Better yet, talk while you take a walk together. BUILD ON THE POSITIVE. Compliment good habits your kids already have instead of only mentioning negative behaviors. For example, if you say it’s terrific

that they often choose fruit for dessert, they’ll be more receptive to your ideas for nutritious snacks. FOCUS ON TODAY’S BENEFITS. Concern about their future health probably isn’t on your kids’ radar screen, so talk about what matters to them most—now! Mention they’ll have more energy to help them do better in school, sports or whatever matters to them today. DO IT TOGETHER. It works better and is more fun to form new healthy habits when the whole family is in it together. During family meals, compliment each other on positive changes and “brainstorm” ideas to help everyone stick with it.

CONNECT WITH YOUR KIDS THROUGH THE KIDNECTOR AT KIDNETIC.COM. This unique feature opens the lines of communication and even provides “conversation starters” to help you make the connection.

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WHAT IS KIDNETIC.COM?

ARE YOUR KIDS EATING A HOME RUN OR A STRIKE OUT?

Kidnetic.com is a one-of-a-kind website that promotes

MAKE THEM GREAT AT THE PLATE WITH MYPYRAMID!

healthy eating and physical activity habits to kids and parents. The site features games that get kids up and moving while they’re on the computer, good-tasting and good-for-them recipes kids can make with you or on their own, and lots of other fun activities and ideas that teach kids how to lead healthy lifestyles. Kidnetic.com also offers a special “parents” section with great resources for raising a healthy child. You’ll

With so much information out there about diet and fitness, do you ever wonder what information to trust for you and your family? For reliable, science-based advice on healthful eating and physical activity, go to mypyramid.gov and check out the USDA MyPyramid and MyPyramid for Kids. You’ll find plenty of tips and activities so you and your kids can learn about and follow MyPyramid together.

find Bright Papers and Frequently Asked Questions to get the facts about kids and physical activity, healthful eating and self-esteem. You can even dare them to accept fitness challenges in the Betchacant section. Check it out with your kids at

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FOR MORE INFORMATION AND TIPS GO TO

The Kidnetic.com resources are developed in partnership by: American Academy of Family Physicians American College of Sports Medicine American Dietetic Association International Food Information Council Foundation International Life Sciences Institute Research Foundation/ Center for Health Promotion National Recreation and Park Association

The IFIC Foundation encourages users of this publication to duplicate and distribute as many copies as desired. This publication is also available at http://www.ific.org. November 2006