TAKE A HOLD OF A HEALTHY 2012

03 January 2012

Caught in the act! When kids are given healthy options that are tasty and have the opportunity to engage in active play, they grab it!

Kids want to exert energy discover who they are and what they can do and to be accepted by others.

At the Y, we nurture life lessons in kids, foster health & well-being in families & bring people together to build a healthier community.

If you are looking for ways to help your family make healthier choices in 2012, we are here to help! We are creating a healthier future for all the children with whom we are engaging at the Y.

In all our programs, including Child Watch and BASE: Before and After School Experience, we pledge to:

• Establish a minimum of expected physical activity for children of different ages enrolled in our programs;
• Define food and beverages offerings, including designating water as the primary beverage during snack times and offering fruits and vegetables as snack options;
• Limit the amount of screen time (watching TV, playing video games, using computers);
• Encourage breastfeeding of infants;
• and Commit to conducting parent education to encourage healthy behaviors at home.

Myoptumhealth.com offers these 8 simple tips:

• Get moving

  Help kids get fit with at least 60 minutes of active play every day. This does not have to be all at once. 20 minutes of sledding, 10 minutes of walking the dog after school, 15 minutes of shoveling the driveway and 15 minutes of an “active” video game would do the trick. Share in these activities with your child as much as you can. They are less likely to be active if they have to “go it alone.” This week at the Y we have basketball classes beginning for  kids in grades 1-8, tumbling classes for preschoolers and swimming lessons for all ages (including parent/tot classes.)



• Get unplugged

  Limiting television, computer and video game time frees up time for more active play. Kids with TVs in their bedrooms tend to watch more and play less. If your child has a TV in his bedroom, think about removing it.



• An apple a day (plus 4-8 more servings of Fruits & Vegetables)
  

  Most kids (and let’s be honest, most adults) don't get close to the recommended five to nine servings of fruits and veggies a day. Encourage your child by making these choices accessible. Put out a tray of cut-up veggies while you are cooking dinner. Keep fruit salad in the fridge for easy snacking. Include some sweet carrot or red pepper slices in their lunch box.



• Cut back on sugar sweetened drinks

  Sugar-sweetened drinks -- such as “sports drinks”, sodas, bottled lemonades & teas, and even fruit juices -- are loaded with excess calories and sugar. Replace these drinks with water or low-fat milk. Offer 100% fruit juice no more than one cup once a day.



• Pare down on junk

  Sugary treats, fried and salty snacks offer nothing more than empty calories. Seek balance by limiting junk foods to occasional treats. When kids are hungry, encourage healthier snacks such as fresh fruit served with low-fat string cheese or whole-grain crackers, rice cakes with natural peanut butter, and veggies dipped in hummus. Wholesome and satisfying foods are lower in calories and better at controlling hunger in between meals.



• Begin with breakfast

  Scholastic.com says breakfast eaters have better test scores, improved memory and are less sick than non-breakfast eaters. Send them off in the morning with a bowl of low-sugar cereal and fruit, a slice of whole-wheat bread spread with peanut butter and an apple, or plain yogurt mixed with berries. Even a banana and a glass of low-fat milk will do the trick if they are running out the door.



• Dine out less

  You can make wise food choices when eating out, but it is easier to control portions and calories when dining at home. Go convenient with turkey burgers, tacos made with ground turkey or chicken soup with a toasted English muffin. And who says you can't have scrambled eggs for dinner? Pair with whole-wheat bread and a steamed veggie (or put veggies right into the scrambled eggs).



• Be a role model

  While there is no guarantee that your child will follow in your footsteps, eating well and exercising yourself sets a good example. It also helps children to feel that they are not alone in the process.

We believe the values and skills learned early on are vital building blocks for quality of life. Because of the Y, kids in Michiana are taking more interest in learning and making smarter life choices. At the Y, kids learn their ABCs, learn to share, learn about sportsmanship and most importantly, learn how to be themselves. That makes for confident kids today and contributing and engage adults tomorrow.

And this makes us all stronger.

Join us!