10 Tips to Keep Kids Fit

I thought you might be interested in keeping your children in great shape, right?  Following are tips to help your children lose weight or stay fit all year long, reviewed by Kevin O. Hwang, MD, MPH.

Nutrition Tips to Fight Obesity

  • Eat meals together –  That alone will help to avoid mindless snacking on unhealthy foods.  Try to eat more fruits, vegetables and avoid sugary soft drinks.  Baby carrots, hummus, wholegrain bread, and almond butter are good options too.
  • Make their favorite dishes healthier – A couple of examples are to use olive oil instead of butter and reduce the amount of cheese in tacos, pasta and pizza.  Also try adding green peppers and broccoli 🙂
  • Limit everyone’s soda and juice – These may have lots of sugar and calories.  Keep filtered water on hand in the fridge for a nice cold drink
  • Give treats in small amounts – Try going with the motto:  there are sometime foods and anytime foods.  Of course, the sometime foods are the ice cream, cake, candy and cookies.  Maybe offer them at special occasions and not daily.
  • Pack a lunch – If going on an outing or to school, have your child help pack his or her lunch.  Have good selections on hand like hummus in a whole-wheat pita with cucumbers, yogurt, homemade soups in a theros, hard-boiled eggs, apples, nuts, and tuna sandwiches without mayo.

Exercise Tips to Stay Fit or to Lose Weight

  • Be sneaky – Make exercise fun as you play an active game.  There are many ideas online or you might like some of these ideas:   You could skip, crawl, play tag, play freeze tag,  jump rope, and do relay races to mention a few.
  • TV time – Limit TV, computer and video time.  Studies have found a direct correlation between the number of hours of TV, computer and video and children’s risk of obesity.
  • Chores 🙂 – Active chores count as exercise too when you are moving.  Some ideas are making the bed, mowing the lawn, raking leaves and folding laundry.
  • Extra help – Join a program that is active and fun as gymnastics, dance, cheer, karate, soccer or swimming.
  • Set a good example – Believe it or not, your children watch what you do, so set a good example by watching your nutrition and exercise habits too 🙂