HealthyLife Articles

Tag: kids

  • Kid-Friendly, Healthy Snacks

    HEALTHY EATING

    Kids hands cutting out star shaped watermelon.

    A simple way to encourage your kids to eat healthy is to have healthy foods on hand and easily available to them.

    *  Put fruits and vegetables within reach on the counter or in the refrigerator.

    *  Save cookies and sweets as occasional treats, not everyday snacks.

    *  Avoid buying chips, crackers and other high-calorie, high-sugar packed foods. Or buy less of them and keep them in a less convenient location. Out of sight, out of mind.

    *  Purchase easy but healthy “packaged” snacks like no sugar added fruit cups, raisin packs, cheese sticks, Greek yogurt and popcorn (choose “light” popcorn without too much added butter or salt).

    Popcorn treats

    Ingredients

    2 tablespoons soft margarine or butter (melted)

    5 cups popped popcorn

    3/4 cup raisins

    1 cup shredded wheat cereal (bite-size)

    1 tablespoon sugar  (brown or white)

    1 1/4 teaspoons cinnamon

    Directions

    1.  Pop popcorn. You can use microwave or stovetop, but choose one without added butter, sugar or salt.

    2.  Mix popped corn, raisins, and cereal in a large bowl.

    3.  Mix sugar and cinnamon in small dish.

    4.  Drizzle melted margarine or butter over mixture.

    5.  Add sugar and cinnamon mixture.

    6.  Shake or stir until all ingredients are evenly distributed.

    Nutrition per serving: Servings 4. Calories 265; Total Fat 10 g; Saturated Fat 2 g; Sodium 118 mg; Total Carbohydrate 46 g; Dietary Fiber 5 g; Protein 4 g

    Source: USDA ChooseMyPlate

    © American Institute for Preventive Medicine

  • Healthy Weight, Healthy Kids

    HEALTHY EATING

    Young child smiling eating vegetables.

    Many kids struggle to be at a healthy weight. They may be overweight or obese. Childhood obesity can cause serious health problems now and later in life.

    There is no simple fix, but there are ways we can help children get or stay healthy.

    What is childhood obesity?

    In adults, a BMI of 40 or higher is considered obese. It’s not the same with children. A child’s age and gender must be considered when calculating their BMI. In children, this is called BMI-for-age. This is because children’s body fat amounts vary as they grow.

    Percentiles matter when looking at a child’s BMI. A child whose BMI is at or above the 95th percentile may have obesity. This means their BMI is higher than 95 percent of other children of their age and gender. Your child’s doctor can help you calculate their BMI.

    Why is it unhealthy?

    Children with obesity are at a higher risk of:

    *  Asthma

    *  Sleep apnea

    *  Type 2 diabetes

    *  Bone and joint problems

    *  High blood pressure

    *  Unhealthy cholesterol levels

    What can adults do?

    *  Take them for regular doctor checkups. Your child’s doctor can offer eating and exercise advice.

    *  Allow them to eat fruits and vegetables in place of processed foods high in fat and sugar.

    *  Have them drink water in place of juice or soda.

    *  Aim for one hour of activity each day. This can be walking, biking or dancing. Choose things they enjoy!

    *  Make sleep a priority. Most children need at least eight hours. Ask your child’s doctor about this.

    Sources: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services

    © American Institute for Preventive Medicine

  • Getting Your Kids To Eat Right

    Children’s Health

    Image of young girl eating watermelon.

    Persuading your child to develop good eating habits can be a challenge. Here are some pointers.

    *  Start your child’s day with a good breakfast. Hot cereal is a better choice than over-sweetened breakfast foods that are heavily advertised to kids.

    *  Buy snacks that are low in fat, sugar, and salt. Fresh fruit, unbuttered popcorn, whole-grain muffins, juice, milk, and yogurt are tasty, nutritious foods that appeal to kids. Crackers with small amounts of peanut butter or cheese are also acceptable between-meal treats.

    *  Limit fast-food meals. A steady diet of fast-food menu items tends to be high in fat and generally doesn’t provide all the essential nutrients a child needs.

    *  Don’t punish or reward behavior with food. Punishing children by withholding food can deprive them of required nutrients. Rewarding them with food can encourage overeating and weight gain.

    *  Set a good example. Children can’t be expected to adopt good eating habits if parents don’t.

    For nutrition-packed school lunches:

    *  Try sandwiches, using turkey, chicken, peanut butter with no added oil or sugar, and low-fat cheese or tuna fish instead of processed lunch meats.

    *  Pack finger foods like grapes, carrot sticks, celery stalks, and other fruit or crunchy vegetables instead of potato chips. Single-serving cans of fruit or applesauce are also handy ways to round out a lunch.

    Beware of convenience foods that claim to be nutritious.

    Here are some of the traps to look out for.

    *  Fruit drinks. Some contain only a small amount of fruit juice, but a lot of added sugar.

    *  Breakfast bars. These usually contain lots of sugar and very little in  the way of nutrition.

    *  Pre-popped popcorn. Some popcorn products have a lot of oil, salt, and contain artificial coloring.

    Teach Teens to Snack Wisely

    Once kids reach their teens, they tend to eat what they want, when they want it. But these years of rapid growth and change call for added nutrients which might be lacking in diets that are hit-or-miss. And as their bones grow rapidly, teens need plenty of calcium. Adolescent girls need plenty of iron to offset iron lost due to menstrual flow. If the right foods are available, between-meal snacking can actually boost a teen’s intake of those critical nutrients.

    *  Leftovers, like chicken drumsticks, are high in iron and make good late-night snacks.

    *  Low-fat milk, yogurt, and cheese can provide needed calcium.

    *  Keep the kitchen stocked with whole wheat crackers, sliced watermelon, fruit salad, and other ready-to-eat alternatives to junk food.

    *  Encourage teens to invent their own, easy-to-eat snacks, like “ants on a log”-celery stalks stuffed with peanut butter and dotted with raisins.

    Resources

    ChooseMyPlate.gov

    www.choosemyplate.gov/kids/index.html

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Nutrition For Children

    Children’s Health

    Image of toddler eating a strawberry.

    Birth to 2 Years Old

    *  Breast-feed your baby from birth to 6 months of age. Breast-feed for the first year, if you can. If you can’t breast-feed or don’t want to, give iron-enriched formula (not cow’s milk) for the first 12 months. After that and up to age 2, use whole cow’s milk to replace formula or breast milk. Don’t limit fat for the first 2 years of life.

    *  Follow your child’s doctor’s advice on breast-feeding and what formula and vitamins to give your baby. Breast-fed babies who do not get regular exposure to sunlight may need vitamin D supplements.

    *  Start solid foods as advised by your baby’s doctor. It is common to do this at 4 to 6 months of age. Iron-enriched infant rice cereal is usually the first food given.

    *  Start new foods one at a time. Wait 1 week before adding each new cereal, vegetable, or other food. Doing this makes it easier to find out which foods your baby has a problem with.

    *  Use iron-rich foods, such as grains, iron-enriched cereals, and meats.

    *  Do not give honey to infants during the first 12 months of life.

    *  Don’t let a baby fall asleep with a bottle that has formula, juice, or milk. The sugars in these can cause tooth decay.

    Two Years and Older

    *  Give a variety of healthy foods for meals and snacks. Follow guidelines from theChooseMyPlate.gov/kidsWeb site. Let your child choose which healthy foods and how much to eat to satisfy his or her hunger.

    *  Help your child maintain a healthy weight. Give proper foods. Promote regular exercise. Lead by example. Children learn from what they see parents do, as well as, from what parents say. Eat with your children. Be a role model for good eating. Exercise, too.

    *  Let your child help plan meals and snacks, shop for food, and prepare foods.

    *  Don’t force your child to eat certain foods. Don’t use food to reward or punish behavior.

    *  Don’t give foods that can lead to choking, such as hard candies and whole grapes.

    *  Teach healthy behaviors in a fun way. For ideas to help get children to eat well and be more active, access the Web sites under “Resources”.

    Resources

    5-2-1-0 Let’s Go!

    www.letsgo.org

    ChooseMyPlate.gov

    www.choosemyplate.gov/kids/index.html

    We Can!™ Ways to Enhance Children’s  Activity & Nutrition

    www.nhlbi.nih.gov/health/educational/wecan

    Page from Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Grocery Shopping With Kids

    Healthylife® Weigh

    Part 3

    Family of four grocery shopping.

    Grocery stores can be full of education and adventure for kids. Including kids in grocery shopping-and every part of meal prep-helps set up kids to make healthier choices later in life.

    *  Show the variety of different foods, especially in the produce section and grain aisle.

    *  Let kids pick out something colorful from the produce section. You can look up online what to do with it later!

    *  Ask kids to help you decide between healthy options (apple vs. orange). This encourages kids to make healthy choices.

    *  Discuss why certain foods are stored in the freezer or on the shelf.

    *  Ask younger kids to describe the foods you pick out. Use shapes, colors, and counting to identify foods on the shelf or in your cart.

    *  Ask older kids to help you read labels and signs in the store. Explain what these labels mean.

    © American Institute for Preventive Medicine

  • Halloween Candy Control

    HEALTHY EATING

    Image of halloween treats.

    Despite all your work to help your kids eat healthy, holidays like Halloween can quickly throw your efforts off track. Candy in the stores and at school, and, of course, while trick-or-treating means your kids have plenty of access to junk food. It might be downright scary.

    While a little candy isn’t harmful, it can be easy to overdo it when junk food seems to be everywhere. And the health problems associated with sugary snacks and unhealthy foods are real:

    *  The Centers for Disease Control and Prevention says 1 in 5 school-aged children has obesity. While candy alone isn’t to blame, experts know that eating too many foods high in calories and low in nutrition (such as candy and sugary treats) are part of the problem.

    *  Sugary treats can cause cavities. The American Dental Association says some of the worst offenders are sticky treats that cling to teeth and those that sit in the mouth for a long time like hard candies and suckers. But, any high-sugar snack can spell trouble for someone’s dental health.

    The good news is, even health-conscious families can enjoy the fun of Halloween (and a few treats) if they have a plan in place before the spooky day arrives:

    *Don’t leave candy out where it can be grabbed any time.Kids (and adults) tend to reach for whatever is available, and may mindlessly eat whatever is sitting out. Put candy and other goodies in a hard-to-reach cupboard instead. This requires more effort to get to it, so it is “out of sight, out of mind.”

    *Teach kids moderation.If you make candy and sweets off-limits, kids may want the forbidden food even more. Instead, allow them a small treat after they’ve eaten a healthy dinner.

    *Lead by example.If you have a hard time avoiding sweet treats, now is a great time to make healthy eating a family effort. Reserve your candy and other treats for after dinner. Make it a small amount, such as one fun-sized candy bar.

    *Buy what you don’t like.If you like to grab a piece here and there while the trick-or-treaters visit your house, buy candy you won’t be tempted to eat.

    *Donate your candy!Teach kids to do good by giving their candy to soldiers and charitable causes, such as for kids who are in the hospital. A variety of organizations accept candy, but check first. Try your local food bank, Operation Gratitude, the Halloween Candy Buy Back and Ronald McDonald House.

    © American Institute for Preventive Medicine

  • Kids And Concussions: What To Know

    WELL-BEING

    Image of mom holding child with a bump on the head.

    Many kids get a bump or blow to the head while playing sports or other activities. If the hit is hard enough, a child can have a concussion, which is a type of traumatic brain injury. During a concussion, the brain bumps against the inside of the skull. This can cause changes in the way the brain works and can lead to long-term problems.

    How do I know if my child had a concussion?

    Many people mistakenly think that if the child doesn’t “black out,” then they’re okay. Although losing consciousness is a sign that a concussion is likely, it’s not the only way to know. A concussion can happen even if the child never loses consciousness. Look for:

    *  Nausea and vomiting

    *  Dizziness

    *  Blurred vision

    *  Sensitivity to light

    *  Tiredness

    Some kids don’t show symptoms right away. If your child suffered a hit to the head, look for these problems that can occur days or weeks after a concussion:

    *  Trouble concentrating or problems with schoolwork

    *  Headaches

    *  Memory problems

    *  Confusion or changes in behavior

    *  Changes in their movement, coordination or walking

    Anything that seems unusual after a blow to the head should be checked by a doctor.

    What to do after a concussion

    Right after the injury, the child should:

    *  Stop the sport or activity.

    *  Get medical help immediately.

    *  Lie down on back with head and shoulders slightly raised while waiting for help to arrive.

    Parents or adults should watch the child’s breathing and whether they stay awake. If the child isn’t breathing or doesn’t have a pulse, begin CPR.

    Returning to sports or activities

    The brain needs time to heal after a concussion. If the child starts activities too soon, they are more likely to have another concussion and to suffer more serious brain damage. Ask the child’s doctor when they can gradually begin physical and mental activities again.

    Preventing concussions

    To prevent a brain injury like a concussion, make sure your child:

    *  Wears a helmet during all contact sports, such as football, or in cases where a fall could happen, such as while biking, skating, horseback riding, and skiing.

    *  Wears a seatbelt and/or has the right car seat for riding in a vehicle.

    Concussions can happen to the best athletes with the most careful parents. If it happens to your child, remember to give the child’s brain plenty of time to rest and recover. This can help avoid long-term problems down the road.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Moving Away: Tips For Families

    FAMILY LIFE

    Image of couple holding moving boxes.

    Moving is a major change for all members of the family. Whether you’re buying a house across town or heading across the country, a new home can be stressful, fun and confusing at the same time. Kids – and parents – of all ages may need some help during the transition:

    *Plan in advance.Sometimes moves have to happen quickly due to a new job or other situation. But if you can, give your kids plenty of time to tell their friends about the move and to say goodbye. Get addresses, emails and phone numbers so they can keep in touch. Take pictures with friends and at your old home.

    *Talk about it and support each other.Be open with your child, teen or spouse. It’s okay to miss your old home or town. Ask them how they’re feeling. Having good communication can help relieve stress and work through tough feelings.

    *Keep your routine.As much as possible, do the same things you used to do once you’re in your new home. Cook familiar dishes for dinner and keep family activities the same. This can help everyone adjust.

    Essential moving items

    When you’re moving, you may feel like you don’t have anything you need at your new place. Make sure you pack these important items to get by until you’re settled in:

    *  Keys, wallet, purse and cell phone

    *  Chargers for electronics

    *  Medicines

    *  Toiletries, such as soap, shampoo, toothbrushes and deodorant

    *  Toilet paper and tissues

    *  Shower curtain

    *  First aid kit

    *  Sheets and pillows

    *  Plates, cups, utensils  and napkins

    *  Dish soap and hand soap

    *  Easy meals and snacks

    *  Favorite books or toys for kids

    *  A few changes of clothes and laundry detergent

    © American Institute for Preventive Medicine

  • Picky Eater?

    HEALTHY EATING

    Image of young child with a sad face looking down at a bowl of brussel sprouts.

    Is dinner time a war zone at your house? Do you fight battles with your kids over vegetables and mac and cheese?

    Picky eating is as normal as potty-training. Even the best of parents can have a difficult time getting their child to eat. In fact, picky eating is one of the most common events in children, often outgrown as the child reaches adolescence.

    But when eating behavior affects normal development, it could be something much more serious-a pediatric feeding disorder.

    “The difference between a fussy eater and a child with a feeding disorder is the impact the eating behavior has on a child’s physical and mental health,” said Dr. Peter Girolami, clinical director of the Pediatric Feeding Disorders Program at the Kennedy Krieger Institute in Baltimore.

    Pediatric feeding disorders are more common than most think, affecting 1 in 10 infants and children. Some kids just don’t eat enough calories and nutrients to thrive.

    Common symptoms of a pediatric feeding disorder are these:

    *  A sudden change in eating habits lasting longer than 30 days

    *  Delayed development of skills needed to feed or eat foods with greater textures

    *  Weight loss or failure to gain weight

    *  Choking/coughing during meals

    *  Unexplained fatigue, loss of energy

    *  Disruptive behavior during mealtime, throwing utensils

    Early diagnosis and treatment is extremely important.

    © American Institute for Preventive Medicine