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If you’re a parent, you can help your children stay fit by setting them on the right nutritional and exercise course from early on. Even if you come from a family of heavyweights, and many of your family members have been heavy most of their lives, you can try to change a family history of fat and set your kids on a healthier path.
You already know the basics of getting and staying fit; they’re the same for everyone, big and small. Adults, teens, and young children have to eat right and stay active to be fit and healthy. Kids are individuals, just like adults, and they have individual preferences for certain foods and certain types of activities. Be careful about food rules.
Anything kids are forced to do (such as eating spinach or kale) usually becomes more and more unappealing, whereas anything forbidden (such as eating sugary foods) becomes more and more attractive. It’s usually best to take the middle ground, encouraging healthy foods and at the same time allowing favorite “junk foods” on special occasions, or in small amounts at scheduled snack times but not as a random treat.
To get kids to eat right and be more active, you have to help them design their own individual plans for healthy eating and exercise. Here are some kid-size nutrition and fitness tips:
- Encourage your kids to participate in active play and sports-like activities, even if they aren’t inclined to be athletic.
- Exercise with your children. Develop a family routine you can all follow at least a few times a week, even if it’s just an after-dinner walk together.
- Teach your children about good nutrition by setting an example at family meals.
- Introduce children to as many new, fresh foods as possible so they can make their own choices.
- Take the kids food shopping. Ask them to pick out fruits and vegetables they would like to eat.
- Find creative ways to get your kids to eat more fresh vegetables. For instance, if they eat salsa from a jar, add finely chopped fresh tomatoes and sweet peppers to the dip.
- Kids like to eat foods they prepare themselves. Give them age-appropriate tasks in the kitchen so they can help prepare meals.
- Don’t be afraid to make rules: No random grabbing of food, no gaming or texting at the table, no eating and watching TV or using the computer at the same time.
- Kids respond best when fitness is fun and they are motivated by success, so praise them for athletic accomplishments, no matter how small.
