Expert Voices -
National Heart, Lung, and Blood Institute
Help Your Child Eat
Right and Exercise
Help Your Child Eat Right
and Exercise
Telling children
and teenagers to eat right and exercise is good; showing them is better. Here
are some tips to help your children develop healthful habits.
Be a model.
Set a good example. Adults, particularly parents, are a major influence on
children's behavior. Children are also influenced by television, radio,
magazines, newspapers, ads, friends, brothers and sisters, and others who may
not conform to your ways. So, eat a heart-healthy diet and your children will be
more likely to do the same. Exercising with your child also sets a good example.
Know the
dietary guidelines to lower blood cholesterol. Knowing how diet, blood
cholesterol and heart disease are related will help you guide your family to
lower their blood cholesterol levels. Knowing the basics on choosing foods low
in saturated fat, total fat, and cholesterol is important to your success.
Know the food
groups. Know the food groups and the low-saturated fat, low-cholesterol
choices within each group. This will help you buy and provide such foods and
snacks at home.
Stock the
kitchen. Stock the kitchen with low-saturated fat, low-cholesterol foods
from each of the food groups. Prepare these foods in large quantities to be
frozen for quick use later. Foods such as casseroles, soups, and breads can be
frozen in individual servings for a quick meal. The whole family will then have
low-saturated fat, low-cholesterol meals on hand. Teach children how to choose
healthy snacks.
Teach basic
food preparation skills. Teach children how to clean vegetables, make
salads, and safely use the stove, oven, microwave, and toaster. Children who
have basic cooking skills appreciate food more and are more inclined to try new
foods.
Let children
help. Let children help with or even do the grocery shopping. The
supermarket is an ideal place to teach children about foods. Teach them how to
read food labels. Involve children in meal planning and preparation. Encourage
them to prepare snacks, bag lunches, and breakfast. This will help them become
responsible and fulfill a need for independence.
Plan family
meals. Eating meals together as a family can really help foster
heart-healthy eating habits in children. The more you create a "family setting"
where everyone shares the same nutritious meals, the more children will accept
healthful eating as a way of life. Try to maintain regular family meals every
day -- breakfast, lunch or dinner, or all three. This way, the whole family can
learn about healthful eating and build good eating habits.
Encourage
physical activity. Make time for physical activity. Encourage children to
get some exercise throughout the day and especially on the weekends. Take trips
that involve activities like hiking, swimming, and skiing. Join in the fun. Ride
bikes, run, skate, or walk to places close by. Give your child a splash or dance
party. Use your backyard or park for basketball, baseball, football, badminton,
or volleyball.
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