Tips for parents to Help your child learn healthy habits from kp.org
Obese children and teens are much more likely to become obese adults. Nearly 1 in 3 children in America is overweight or obese.
And 1 in 3 children born in 2000 or later will suffer from diabetes at some point in their lives.
Others will face chronic obesity-related health problems like heart disease, high blood pressure, cancer, and asthma. Overweight children are also at increased risk for emotional and social problems.
Children today may even be on track to have a shorter lifespan than their parents.
Follow the daily 5-2-1-0 rule:
- 5 (or more) servings of fruit and veggies
- 2 hours (or less) of screen time
- 1 hour of physical activity
- 0 sugar sweetened drinks
Help your kids stay active
Helping your kids be physically active can prevent weight problems from developing or getting worse.
- Make physical activity a part of your family’s daily life. Walk to school together, take the dog for a walk, go for a bike ride, or play catch together.
- Create opportunities for your child or teen to be active for 60 minutes every day. Sports teams are a great way to make sure they’re getting regular exercise.
- Kids and teens are naturally active, but they often spend hours in front of televisions and computers. Limit TV and video games to less than 2 hours a day, and keep the TV out of your child’s bedroom. Experts recommend no screen time for children under 3. Get tips for reducing screen time.
- Remember that even a little physical activity can make a big difference in your child’s weight and health over time.
- Make sure your child gets at least 7 hours of sleep a night. Kids need lots of sleep to stay active and regulate hunger.
Encourage healthful eating
Model the healthy eating habits you want your children to follow. Making healthy meals is smart for the whole family, not just overweight children and adults. Teach your kids about healthy nutrition with these tips:
- Show your love and acceptance no matter what your child’s shape or size. Try not to single out an overweight child. Avoid words like “skinny” and “fat” or teasing children about weight.
- Start the day with a healthy breakfast.
- Eat meals together at the table, and keep the TV off during mealtimes.
- Give water to your thirsty little athletes instead of soda or sports drinks.
- Help kids avoid junk food cravings by keeping it out of the house and limiting processed and fast foods.
- If you’re pregnant, plan on breastfeeding your baby. Studies show breastfed babies are at a lower risk of being overweight later in life.
- Never use food as a reward or punishment.
You are responsible for what, where, and when your child eats. But let your child decide how much to eat. This allows children to tune into their own appetites and learn to stop eating when they feel full.
Children don’t need to eat as much as adults. Avoid the temptation to make kids “clean their plates” before leaving the table.
What’s on your child’s plate?
- After age 2, limit saturated fats (such as whole milk, cheese, ice cream, and hot dogs) in your child’s diet.
- Encourage children to try healthy foods. Don’t give up if your child doesn’t like a particular food. It takes 8 to 10 times tasting a new food before a child should decide if he or she likes it.
- Treats like fast food, chips, candy, and cookies are okay from time to time, but not as part of your child’s daily diet.
- If healthy lunches and snacks are not provided at your child’s school or day care, pack nutritious foods for them. Letting children participate in preparing their own lunches teaches them to make wise food choices.
- Avoid soda, sports and caffeinated energy drinks, juice, and sweetened drinks. Choose healthy beverages instead.
- Make fruits and vegetables available at every meal. Try to serve meals where fruits and vegetables cover half of your child’s plate.Find new ways to add in fruits and veggies.
- Offer nutritious meals and healthy snacks in age-appropriate portions. Plan for a meal or snack every 4 to 5 hours but not more than every 2 hours.
- Know what your childcare providers are feeding your children. Play a part in planning a healthy menu, if possible.
Healthy teenagers
The teenage years can put a lot of pressure on your family. Issues of weight and body image and the natural changes your child goes through can be hard on both you and your teen.
Keeping healthy foods in the house and teaching your teen about eating well can help ensure he or she is also picking smart food options away from home.
Hand over some meal planning duties, or let your teen decide on family activities that get everyone moving.
One Last Indulgence Before Your New Year’s Resolutions Kick In
(StatePoint) After weeks of yuletide indulgence, it’s time to think about New Year’s resolutions. Before jumping the gun on a regimen of deprivation, indulge one last time.
Forget cronuts, cake pops and cupcakes. There’s another chic pastry that deserves its day — the madeleine! These classic seashell-shaped cakes were named after their creator, Madeline Paulmier, by King Louis XV in the 18th century, so the
story goes.
To make these dainty, distinctive treats at home, check out award-winning baker Barbara Feldman Morse’s new cookbook, “Madeleines: Elegant French Tea Cakes to Bake and Share,” featuring more than seventy recipes that use a simple one-bowl method.
This scrumptious recipe for Dark Chocolate Espresso Madeleines is best served warm with a scoop of vanilla ice cream, and yields 24 madeleines:
Ingredients
• 12 tablespoons unsalted butter
• 1 cup granulated sugar
• 1 cup semisweet or bittersweet chocolate chips (or 4 ounces chopped semisweet chocolate)
• 1 tbsp instant espresso powder dissolved in 1⁄3 cup warm water (or 1⁄3 cup strong black coffee, or 2 tablespoons instant coffee crystals dissolved in 1⁄3 cup warm water)
• 2 large eggs, room temperature
• 1 cup all-purpose flour
• 2 cups semisweet chocolate chips
Madeleine Directions
• Place a rack in the center of the oven and preheat to 325 degrees F. Coat two 12-shell pans with baking spray, or melt an additional 4 tablespoons butter and brush a little in each mold.
• Place butter, sugar, chocolate and espresso in a two-quart microwavable glass bowl. Microwave on low for one to two minutes. Then stir mixture with a whisk until smooth. If butter isn’t melted, microwave for 15-second intervals, stirring after each, until smooth. (Alternatively, combine these ingredients in the top of a double boiler over simmering water and stir with a whisk until smooth. Remove from heat.)
• Let mixture cool for three to four minutes. Then add eggs, one at a time, whisking after each addition until completely blended. Add flour and cocoa, whisking thoroughly. The mixture should be very dark, thick and shiny.
• Using a 1 1⁄2-inch-diameter scoop or teaspoon, fill shell molds with batter until almost full. Gently press batter to distribute evenly.
• Bake for 10 to 13 minutes, until madeleines puff up and no shiny spots remain in centers. Small cracks may appear, but be careful not to over-bake.
• Remove pans from oven and let cool on a wire rack for two to three minutes, then invert and tap madeleines onto the rack. Let cool completely.
Chocolate Glaze Directions
• Place chocolate in a 2-quart microwavable glass bowl or measuring cup. Microwave on low for one to two minutes. Stir with a whisk until smooth. If chocolate isn’t melted, microwave for 15-second intervals, stirring after each, until smooth.
• Place waxed paper on a cookie sheet or large wire rack. Hold madeleines by their narrow ends and dip one-third in the warm chocolate glaze. Scrape the flat side along the side of the bowl to remove excess. Place on the waxed paper and let glaze set, 30 to 60 minutes.
More information can be found at www.quirkbooks.com/book/madeleines.
Shrimp Salad Stuffed Avocados
Shrimp Salad stuffed Avocados….I don’t know about you, but my mouth is watering already!
This Easy dinner idea will not leave you feeling weighed down, giving you that “I ate too much” feeling. Even better, it’s fast, easy and best of all…healthy!
Take a look!
INGREDIENTS
- 1 pound peeled & de-veined cooked cocktail shrimp
- 2 large, ripe mangoes, peeled and cubed
- 3 large halved and pitted ripe avocados
- 1 lemon
- 1/3 cup chopped cilantro
- ¼ cup mayonnaise
- 14/ cup fresh squeezed lime juice
- kosher salt and freshly ground pepper, to taste
- Take your pitted avocados and scoop out a portion of the centers into a medium bowl, making sure to leave a 1/4-inch border of avocado meat for the salad to rest in.
- Drizzle lemon juice over the scooped out avocados so they don’t brown.
- Add cubed mango to the scooped out avocado.
- Dice cooked shrimp and set aside.
- In a small bowl, combine mayonnaise and lime juice and whisk together.
- Stir in cilantro and season with salt and pepper. Taste and adjust seasoning, if necessary.
- Pour dressing over avocado and mango mixture and toss together. Refrigerate 30 minutes.
- Serve by spooning chilled salad into avocadoes and topping with shrimp.
Prep time About 45 minutes Prep to Plate.
Healthy Holiday Hacks
Stay healthy and fit during the holiday madness with tips and tricks to keep you feeling sane. For even more healthy holiday inspiration, be sure to check out our complete list of healthy holiday hacks!
So….if holidays and baking go hand in hand in your home, all that buttery and sugary goodness can really pack on the holiday pounds. You can easily swap ingredients to make your favorite dishes healthier and lower in calories, so try these tips.
Be sure to click on each section of tips. You don’t want to miss any of these.
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