Healthy, active kids for the holidays
BLACKSBURG, Va., November 19, 2007 – With the rate of childhood overweight on the rise, children need to have opportunities to eat well and be active. But when holiday school breaks roll around, parents may have extra difficulty finding time for these opportunities.
“If individuals get into good habits when they are young, they will carry these into adulthood,” said Elena Serrano, Virginia Cooperative Extension nutrition specialist at Virginia Tech.
Parents can teach children some ways to increase physical activity over the busy holidays. Take children on errands within walking distance. When driving to do an errand, choose a parking space far enough away that requires some walking to a shopping center. Using stairs rather than an elevator is not only a good way to provide physical activity but may also be the quickest route. Arrange for neighboring youngsters to participate in active play instead of lounging in front of the television. Schedule a play-date that involves physical activity such as skating, walking, hiking, or trips to local recreational facilities. Give children gifts such as jump ropes and skates to help them be active, Serrano said.
When youngsters realize exercise can be enjoyable, they will likely continue to integrate activities into their adult lives. Find out which sports or leisure-time activities interest your children and get them involved in these activities. There are countless options in the community from music instruction and dance to athletics. See your local recreation center.
Children also need to develop healthy eating habits. Children need at least five servings of fruits and vegetables a day. Get them into the habit of drinking plenty of water, especially after they come inside from strenuous playing, Serrano said.
Since children have many eating likes and dislikes, eating as a family and spending a positive mealtime together can make a big difference in teaching good nutrition. Only eat out once in a while and avoid fast-food restaurants altogether.
“Humans have an innate preference for sugar and foods high in fat,” Serrano said. She suggested having a bowl of fresh fruit on the countertop for snacks instead of fattening sweets, such as cookies or holiday bars and candy. Healthy snacks also include graham crackers, applesauce, and carrots.
You will have more success convincing your children to eat healthier if you involve them in the holiday meal planning, she said. The school vacation can be a good time to introduce them to new, healthy foods. Spend time together over the holiday and discuss healthy choices with them and let them help with the shopping so they can learn how to make their own healthy choices.
The holidays can still offer opportunities for eating “traditional treats,” but do so in moderation. Holiday celebrations are really about spending time together. Celebrations can be more enjoyable with the presence of food, but don’t focus on eating.
Contact: Elena Serrano
Virginia Cooperative Extension nutrition specialist
Virginia Tech
(540) 231- 3464
serrano@vt.edu
Contact: Michael Sutphin
Writer
Communications and Marketing
College of Agriculture and Life Sciences
Virginia Tech
(540) 231-6975
msutphin@vt.edu
Writer: Susan Suddarth
Student Intern
Communications and Marketing
College of Agriculture and Life Sciences
Virginia Tech