Brought to you by 24/7 Pediatric Care Center
Childhood obesity is a growing patient problem at 24/7 Pediatric Care Centers and across the United States. In fact, according to the Centers of Disease Control, childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. Because obese children are very likely to be obese adults, 24/7 Pediatric Care Center, Jacksonville’s only pediatric practice open 24 hours a day, seven days a week, has developed 24/7 Healthy Habits, an activity-based program for the whole family, focusing on being active and teaching your child how to make healthy choices.
Parents today are extremely busy so adding exercise and healthy eating feels overwhelming. But studies have shown making small changes can make a big difference in your children’s health. Here are a few tips to get you started:
Tips to Help Your Kids Eat Healthier
- FUEL THE MACHINE: Tell your kids that their body is like a car. They have to put gas in to keep it working. When they say they are hungry and ask for something that you don’t think is a healthy choice (cookies, chips, candy) remind them that they need to fuel their machine and give them other options that are better FUEL!
- PORTION CONTROL: Many times the problem with eating healthy is not what we eat but how much we eat.
- Listen to your body’s cues: Your internal signals of hunger and satisfaction can help you eat right, if you listen to them. Children are born with the natural signals of hunger and fullness until we teach them to override them by making them clean their plates even when they’re full.
- Prepare less food for meals: Large quantities of food make people eat more. If you want leftovers, put them out of sight and out of mind.
- Start with a small serving: Small servings may be exactly what you want and you can always have more if you are still hungry.
- Use small dishes and glasses: It really works.
- Slow down the pace of eating: Eating slowly enhances enjoyment of food and beverages and gives your brain time to register fullness.
- Never eat out of the bag: When you eat out of bags, boxes or cartons, you usually eat more. Take a small portion and then put the bag away.
- Share, share, share: Sharing meals when eating out is a great way to save money and calories too.
- Eat half, take half home: Ask your server to put half your meal into a “to-go” container in the kitchen or to bring a box to the table.
- PACK A FAMILY SNACK BAG: On-the-go snacking doesn’t have to be unhealthy. Pick a fun character or colorful insulated bag and take it with you every time you go somewhere. Fill it with healthy options like apple slices, yogurt, low-fat cheese sticks, grapes and air-popped popcorn. If you’re out and about with little ones all day, this is a great way to avoid the “I’m hungry” trap that leads you right to a drive-thru or a bag of chips.
- ALWAYS TAKE WATER: Get everyone their own refillable water bottle and have each child grab theirs before they walk out the door. Not only will it keep them from drinking a sugar-filled soda from a gas station, but you’ll also save money!
Fun Ways To Be Active
Kids like to play. It’s what they’re designed to do, so why not view physical activity as play time? Just like adults, when exercise becomes a chore or an obligation, it’s no fun.
- FAMILY BIKE RIDES: Make it a Saturday morning routine and ride together to go pickup a Red Box movie, have breakfast somewhere or ride to the park.
- DANCE: Impromptu family dance parties are always fun! Every smart phone can play music. Turn it up while dinner is cooking and get your heart rate up being silly with the kids.
- WALK THE DOG: The dog needs it, the parents need it, the kids need it. Win, Win, Win Situation!
- COUNT STEPS: Each of the children in our 24/7 Health Habits program receives a pedometer to count their steps. Have a family challenge or contest with small non-food prizes. If they learn early how good it feels to move their body they’ll exercise for fun as they grow older.
American Academy of Pediatrics President Sandra G. Hassink, M.D. suggests making one or two of these changes part of your regular routine to start and then add more over time. Kids are more likely to stick to these new habits if the whole family is involved, so make this a team effort. “This is not just about your one child,” Dr. Hassink said. “This is about the whole family moving toward a healthier lifestyle.”
24/7 Health Habits is open to patients of 24/7 Pediatric Care Centers, Inc. Please contact our office at 904-249-3373 for more information.
Thank you 24/7 Pediatric Care Center for sponsoring this post!
About the Author
Mary Daniel has been the Practice Administrator at 24/7 Pediatric Care Centers since 2006. She has a Master’s Degree in Mental Health Counseling, specializing in Eating Disorders.
