10 Ways to be a Fitter Family

1. Eat more meals together. Kids who eat family meals are better nourished, do better in school, and even get into less trouble!
2. Overhaul your kitchen. Take a close look at pantry shelves, cupboards, the refrigerator and the freezer. Do you see mostly high calorie, low nutrition easy-grab foods or are there plenty of nutritious choices? Can you look around your kitchen and easily find the ingredients for four or five healthful meals? Make a list of staple ingredients needed to stock a healthful kitchen and head to the store.
3. Not every activity needs to be fueled by food. Eat at home before heading off to a movie, sporting event or amusement park.
4. Make better choices when eating out. Start by saying “no” to super-sized portions.
5. Avoid telling your child to “take one more bite” or “clean your plate.”
6. Be the sports parent who speaks up about the “treats” typically served after games and practice. Offer to put together a list of nutritious snack and beverage choices.
7. Limit access to sweetened drinks. When thirsty, drink water.
8. Teach your child about agriculture by visiting local farms and farmer’s markets. Choose locally grown produce when available. Plant a vegetable garden with your child.
9. For short errands, walk or bike with your child.
10. Limit total “screen time” (video games, computer, TV, etc) to a maximum of 2 hours daily.

by Connie Evers, MS, RD

Connie Evers MS, RD, is a specialist in children’s health and nutrition education and the author of “How to Teach Nutrition to Kids”, a book which is used in thousands of schools throughout the world as a framework for nutrition education.  She also is author of  “Feeding Kids” newsletter.