Tips For Healthy Children And Families | Health Tips For Family

Carrying out a family is not always easy. You are busy, and your children too. There is a lot to do in a short time. But there is a lot at stake. Currently, a large number of children are overweight or obese. A healthy and active lifestyle can help them maintain the correct weight. It can also prevent health problems, such as diabetes, heart disease, asthma and high blood pressure.

It is important to create healthy habits from the beginning, that will help you make smart decisions for your family. Children imitate their parents; Therefore, it is important to set a good example. The tips that follow can help your family be healthy and happy.

Path to better health
Eat better (for children and family)
Start the day with a healthy breakfast. Replenishes the body and provides energy for the entire day.
Allow children to help plan and prepare a meal per week.
Eat together as a family whenever possible.
Take the time to eat and chew slowly. It takes the brain 20 minutes to tell the body that we are satisfied.
Eat more vegetables and fresh fruits. Aim to eat a total of 2 cups of fruit and 2 cups and 1/2 of vegetables per day.
Eat more whole grains. For example: oatmeal, brown rice, rye and whole wheat pasta. Try to eat at least 3 ounces of whole grains per day.
Drink a lot of liquid. Choose water, skim or low-fat milk and low-calorie drinks.

Serve varied foods.
Serve food in small portions.
Eat better (for parents)
Reward children with praise, not food.
Do not demand or reward a "clean plate". Let your children ask for more if they are still hungry.
Check the size of the portions and ingredients on the nutrition information labels. These data can help them choose foods that fit their family's needs.
Bake, boil or graze foods to reduce fat.
Avoid cooking with butter or vegetable oil. Use healthier versions such as olive oil, canola or sunflower.
Choose sandwiches that provide nutrients and energy; They are essential for active and growing children.
Talk to your doctor about vitamin supplements for you and your children.
Be more active (for children and families)
Move more. Try to do between 30 and 60 minutes of physical activity per day. The brief sessions of movement throughout the day, add up.
Include physical activity in your daily routine. Walk with your family before or after meals.
Make family fun a moment of games. They can play basketball or chase games.
Stay active at home. Removing dust, vacuuming, gardening or walking the dog, for example, are good activities to burn calories.
Include activities such as hiking or biking when you go on vacation.
Know your daily calorie needs and balance the ones you consume and the ones you burn.
Limit the time to watch television, use the computer or play video games less than 2 hours a day. Encourage physical activity instead.
Be more active (for parents)
Park the car further away at work or stores.
Use the stairs instead of the elevator.
Get off the bus one stop before and do the rest of the way on foot.
Exercise while watching television at home. Use a machine, lift weights and stretch.
Walk to run errands.
Be an example for your children. Do something active every day.
How active is it?
Use the examples below to measure your activity level. Choose activities with different levels and try to increase them over time.

Moderate Vigorous More vigorous
Walking Jogging Running
Walk in the water Swim (little effort) Swim (a lot of effort)
Riding a bike (10 mph) Riding a bike (12 mph) Riding a bike (over 14 mph)
Dancing Doing low impact aerobics Practicing aerobics with step
Gardening or working in the yard Mowing the lawn with a manual mower Digging a trench
Hiking Playing tennis in doubles Playing tennis
Vacuum furniture Move basketball or soccer
Playing with children Lifting weights Rolling on rollers
Aspects that must be taken into account
Follow these additional tips to lead a healthy lifestyle for you and your family.

Keep a food diary. Record what you eat, how much, when and why.
Keep a record of activity. Write down the exercises you do: type, time and level.
Eat at the kitchen table. Avoid eating in the car or while watching television. This helps focus on how much you eat and how to avoid overeating.
Write down the training in your schedule to comply with it. Prepare your workout clothes the night before.
Set goals that you can achieve. For example, try eating more vegetables and fewer foods with high calories.
Eat only when you are hungry. Do not eat because you are bored, tired or stressed. Instead of eating, create other habits. For example: take a walk, play a game, read a book or call a friend.
Try not to overeat. Once you stop having an appetite, move the plate away.
Shop groceries on a full stomach; This will help you choose healthier foods. It is harder to resist an impulse or bad choices when you have an empty stomach.
Use intelligence when drinking. Most drinks are empty calories.
Choose water or other options with few calories, or none. A common 32-oz soft drink has up to 400 calories.

Limit the amount of alcohol you drink.

Questions to ask your doctor
How many calories should my children and I consume per day?
What types of physical activity do you recommend?
Many members of my family suffer from obesity and weight-related conditions. Does that mean my children are at greater risk?

This article was contributed by the Editorial Staff

This information provides an overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.