GUIDE TO A HEALTHY LIFESTYLE

Attention Parents!

Your child's biggest influence is YOU!
The biggest responsibility you have in helping your child to be healthy is to be the best role model you can for your child. Parents and caregivers that are positive role models for healthful eating and physical activity have a great impact on youngsters. If you want your children to enjoy the benefits of a healthful lifestyle, set a good example. What are you eating? How active are you? Help your child keep a positive attitude by giving them encouragement and support.

HOW you eat is just as important as WHAT you eat.
Here are some basic guidelines to get you started:

• Never skip meals. Skipping meals leads to binges and overeating.
• Drink a glass - of water before you eat - it will make you feel more full and help to prevent overeating.
• Do not eat while involved in other activities, such as watching TV or doing homework.
• Do not eat while standing, and eat only at the kitchen or dining room table.
• Chew your food slowly and wait 10 to 15 minutes before going back for seconds. Slowing down allows your brain time to get the much-needed signals from your stomach telling you that you are getting full.
• Plan meals ahead of time to avoid last-minute decisions when you are hungry.
• Avoid using food as a reward or treat.
• Keep healthy snacks available at all times.

You may also find the answers to these frequently asked questions helpful:

What should I eat?

• Start by eating well-balanced meals. Always include a fruit or vegetable. Always include a lean/low-fat source of protein (from chicken, turkey, lean ham, very lean beef, low-fat cheese, or eggs, limiting egg yolks to no more than three per week).
• Avoid carbohydrates from sugary foods, sweets, soda pop, and desserts. These foods are typically high in calories and low in nutritional value and do not keep you feeling full for very long. Limit breads, cereals, rice, pastas (complex carbohydrates) to those which are a good source of fiber. (Choose only whole wheat breads or high-fiber cereals).
• Never skip meals.
• Eat small, frequent meals.
• Remember...what's in the house is what gets eaten. Always have healthy food choices available: fruits, vegetables, lean meats, low-fat cheeses, and low-fat dairy products. Avoid keeping the cupboards stocked with unhealthy foods, such as chips, cookies, etc.

What should I drink?
It is best to drink water!! Avoid drinking juice or soda pop. It's better to eat the fruit than drink the fruit juice, and one can of soda pop has 12 teaspoons of sugar!! When drinking milk, choose skim or 1% milk.

What about eating out?
First, start by planning ahead and choose restaurants which offer some healthier choices.

• Avoid fried foods. Choose foods that are grilled, roasted, or baked.
• Ask for sauces or dressings to be put on the side or leave them off completely.
• Choose a salad or vegetable instead of french fries.
• Order water to drink.

What about exercise?
The body uses the food you eat better when you are physically active. Try to include some type of physical activity every day. You can go swimming, ride your bike, join a sports team, or even go walking. Whatever you do, find something you enjoy doing and get the whole family involved!!