Behavior Changes for a HEALTHIER and HAPPIER 2012

I attended my local dietetics association meeting last night and the topic was regarding childhood obesity.  I learned some good tips to encourage behavior changes.  Use these tips to help you and your family live a healthier and happier 2012. 

Get Moving

Aim for at least 1 hour of physical activity a day

·       Schedule outdoor time: plan family walks, outings to the park, or bike rides

·       Be active indoors: dance, vacuum, make beds, play balloon volleyball

·       Sign up for activities through the YMCA, Parks and Rec Dept, schools and community centers

Pull the Plug

Limit screen time (TV, computers and video games) to 1-2 hours a day

·       Remove TV and computers from bedrooms

·       No TV for children under 2 years of age

·       Turn off TV during mealtimes

Drink Well

Limit sugar-sweetened beverages

·       Stock home with healthy drinks (flavored water, non-fat or low-fat milk) instead of soda or juice

·       Mix 100% fruit juice with water and limit to:

o   4-6 oz. for 1-6 year olds per day

o   8-12 oz. for 7-18 year olds per day

o   4-6 oz. for 18+ year olds per day

Eat Smart

Eat more fruits and vegetables. Eat less fast food. Eat breakfast Daily. Limit portion sizes

·       Offer fruits for snacks and desserts instead of chips, cookies, and candy

·       Choose frozen or canned fruits and vegetables if fresh are not available (be wary of heavy syrups and high sodium content – you can always rinse canned goods prior to consumption)

·       Cut up fruits and vegetables so they are ready to eat

·       Visit farmer’s markets and choose a wide variety of fruits and vegetables

·       Order the smallest size of food/beverages at restaurants

·       Prepare homemade meals in advance to avoid the temptation of fast food

·       Avoid “extras” such as cheese, bacon, and mayonnaise

·       Stock kitchen with easy to grab breakfast items (fruit, nuts, mini bagels or English muffins, cheese sticks, yogurt, hard-boiled eggs)

·       Eat breakfast, lunch, and dinner together as a family when possible

·       Serve food on smaller plates

·       Keep serving dishes off the table

·       Split an entrée or take half home when eating out

·       Begin meal with a salad and or broth-based soup

·       Drink water at first sign of hunger, you might actually be thirsty