Healthy Eating and Activity for Your Child

Sometimes small changes can make a big difference in nutrition and activity. To keep your child healthy and active try making one or more changes from this list of ideas:

Ways to improve eating habits:

• Offer water rather than sweetened drinks when your child is thirsty.
• Show your child that you like a variety of healthy foods.
• Don’t use food or candy as a reward.
• Read books about healthy food to your child.
• Avoid books and coloring books that promote junk food or specific products.
• Serve child size portions to your child.
• Pay attention to signs that a child is hungry or full. Don’t require a clean plate!
• Have children help cook meals and help prepare snacks.
• Serve a variety of foods including fruits, vegetables and whole grains.
• Make happy and pleasant family mealtimes, where everyone is together, a priority.
• Ask children to help set and clear the table.
• Discuss the events of the day at mealtime.
• Turn off the TV and radio at mealtime.
• Avoid fast food and eating on the run.
• Be aware of junk food advertising that is aimed at children.
• Shop at Farmers’ Markets and take your children with you.

Ways to encourage movement and activity:

• Children are naturally active and curious. Encourage these natural traits.
• Take time for outdoor play. Play with your child.
• Use music and dance to encourage movement.
• Show your child that you like to exercise.
• Make play and activity fun and age appropriate.
• Turn household chores into a game.
• Limit TV and computer time to no more than 60 minutes per day.
• No TV for children under age 2.
• Children should not be still for more than 60 minutes at a time unless asleep.
• Work to improve parks and recreation in your neighborhood.
• Walk instead of driving.
• Take the stairs.
• Use non-food activities for fundraising at school and in your community, for example, read-a-thons or walk-a-thons.
• Be an advocate for physical health at school and child care.

References and Resources:

Strategic Alliance ENACT at www.preventioninstitute.org/enact/childcare/index.html

Active Start, Physical Activity Guidelines for Children Birth to Five Years, 2002, NASPE