Resolution #2: A Healthy Body - Exercise and Eat Well | Macaroni KID Fort Myers

Are you tired of constantly feeling tired? Is it hard to get the kids up for school in the morning? Taking care of your body doesn't mean exercise only, it means eating well, too. Improving your body's physical condition can have an increased energy effect!

Quick Links:

Exercise

Healthy Eating

MyPlate Plan

Kids Physical Activity Resources

Bonus Articles

Healthy Recipes

Exercise

Aim for at least one hour of "fitness" a day! It is just as important that kids get exercise, too. Don't push their little bodies too hard and recognize their limits. Make exercise time fun and they won't even notice! They will even grow to love exercise, unknowingly.

Check out these age-based guidelines for physical activity, courtesy of Harvard, CDC, and the US Dept of Health and Human Services.

Benefits of exercise:

Increased energy
Stress reduction
Increased flexibility, endurance and strength
Feel prepared to conquer the day
Strong bones and muscles
Maintaining a healthy weight
Nighttime sleep aid
Boost your confidence

Exercise ideas:

Simple full-body stretches
Family yoga
Wash the car together (seriously! Think of Mr. Miyagi's "wax on, wax off")
Make an obstacle course out of items at home (i.e. pool noodles, couch pillows, swing sets, etc)
Walks around the block
Do jumping jacks on TV commercial breaks
Bike ride through the neighborhood
Scooter down the street and back
Run around in the backyard or park
Play tag or other running games
Get involved in sports (doesn't have to be a school program, could be investing in a basketball hoop at home)
Roller skating or inline skating
Swimming at the beach/pool
Have a dance party with your family's favorite tunes
Do push ups or crunches with your kids
The dreaded plank
Play with chalk (and hopscotch!)

Healthy Eating

Do you remember when we were kids and we followed our Food Pyramid from 1992 - 2005? Well, things have changed since then (not just our children's math homework)! As of 2011, we have MyPlate. MyPlate, shown below, makes it a little bit easier for families to keep track of food intake. Everyone's body is different, and therefore food intake will be different as well.

Fruits and Vegetables: 1/2 of your plate should consist of varying fruits and veggies
In general, 1 cup of fruit is equal to 1/2 cup of dried fruit or 1 cup of 100% fruit juice
In general, 1 cup of vegetables is equal to one cup of raw/cooked veggies or veggie juice, or two cups of leafy salad greens

Grains: 1/4 of your plate should consist of grains (at least half of those should be whole grains)
In general, 1 ounce of grains is equal to one slice of bread, one cup of cereal, or a 1/2 cup of cooked rice/pasta/cereal

Protein: About 1/4 of your plate should consist of protein
In general, 1 ounce of protein is equal to 1 oz of meat/poultry/fish, 1/4 cup cooked beans, 1 egg, 1 tablespoon of butter, or 1/2 oz of nuts/seeds

Dairy: In general, 1 cup of dairy is equal to one cup of milk/yogurt/soy milk, or 1.5 oz of natural cheese

Credit: MyPlate.gov

Credit: Harvard T.H. Chan School of Public Health

Healthy Eating Tips:

Starting with one dietary change now will benefit your future health (i.e. switch to low-fat milk or whole grain bread instead of white bread)
Eat a variety of options for each food group (i.e. if you eat a serving of apples today, try a serving of strawberries and blueberries tomorrow)
Limit your family's sugar, fat, and sodium intake
- Try to broil, bake, grill, roast or steam foods rather than deep frying in veggie oil
Remember, the parents are in control of what food is brought into the home
- Opt for healthier snacks and meal choices
- You have the final say at the grocery store
It's ok to indulge in a not-so-nutritious snack now and then, but remember, everything in moderation!
You can maintain healthy weights in your children by not forcing them to join the "clean plate club"
- Keep in mind that kids' stomachs are about the size of their clenched fists
- You can opt for kid-sized plates and portions, starting small, and letting the kids ask for more if they're still hungry after that small portion
- This method will help them learn to listen to their bodies when they are full and, in turn, prevent overeating
Before preparing dinner, ask your child their preference once in awhile (i.e. "would you like baked chicken or spaghetti tonight?"
- Involve your kids in the meal preparation, so that they get more excited to eat their creation
Try to experiment with new foods
- It's probably not a good idea to eat only chicken nuggets, pizza, and PB&J for the rest of their childhood
- Change up snack time - if they don't like plain yogurt, maybe they'll like strawberry Go-Gurt or Yogurt with granola and fruits, instead
You don't need to have a dessert every night
- Maybe once a week is just fine, if at all!
- Swap super-sugary sweet desserts for banana oat muffins or no-bake granola bites
Be a role model for your kids
- Don't give them the ol', "do as I say and not as I do," treatment
- Ensure your plate is just as healthy, if not the same (in larger portions) than them
- Mornings can get chaotic, but try to eat breakfast with your kids to model healthy habits
- Okay, you can hide your stash of chocolate in your room, but don't eat them in plain sight, right before bedtime
- Eat as a family - bonus points for quality time and chatting about your days
Don't watch tv while you eat meals
- This can lead to overeating or comfort-eating while your eyes are fastened to the screen
We don't like to argue in front of our kids anyways, but definitely don't do it at the dinner table
- We want the dinner table to be a calm and comfortable place to associate family mealtime with positive things
Limit fast food trips
- Try your hand at peeling, julienning, and baking your own potatoes instead of McDonalds French Fries
- If your kid dresses up their cheeseburger, they may see how much better it tastes than Burger King
Drink lots of water and limit sugary drink intake (i.e. soda, Kool-Aid, etc)
- Opt for water, flavored water (like Propel or Honest), or low-fat milk
- Kids may even enjoy infused water (i.e. strawberry, lemon, mint leaves, etc)