KidsHealth Website Offers Lots of Helpful Health Hints for Parents and Kids

(It's Kid Friendly, Too )

By Barbara Day

KidsHealth (www.kidshealth.org) is proud to announce their new book: " Fit Kids - A Practical Guide to Raising Healthy and Active Children From Birth to Teens!"

As the debate continues over childhood weight problems, parents are faced with the immediate challenge of what to make for dinner and how to make exercise seem as appealing as TV or the computer. " Fit Kids, " a new book from the medical experts at KidsHealth, can help. "Fit Kids" takes an age-by-age approach and offers practical advice for parents who want to help their children maintain healthy weights.

Whether the child is a baby or a teenager, parents have the power to positively influence eating and activity habits. Healthy habits can lay the foundation for a lifetime of good health and freedom from the health risks and psychological burdens that go along with being overweight. But how does a parent encourage nutrition and fitness?

"No one's perfect," says pediatrician Mary L. Gavin, "Fit Kids" author. "Parents will find that raising healthy and active children involves lots of compromise. But there are definitely things parents can do to encourage better nutrition and more activity for their kids. And even small changes can add up to a positive impact on both short-term and long-term health."

Look for "Fit Kids" at a bookstore near you!

Dorling Kindersley (DK) ISBN: 0-7566-0349-8, SLP: $20.00, Hardcover.
Available May 24, 2004 wherever books are sold.

KIDS, HERE ARE FIVE STEPS TO ENERGIZE YOUR DAY

There's a lot of discussion these days about fit kids. People who care (parents, doctors, teachers and others) want to know how to help kids be more fit. Being fit is a way of saying a person eats we ll, gets a lot of physical activity ( exercise ) and has a healthy weight. If you're fit, your body works well, feels good and can do all the things you want to do, like run around with your friends.

Some steps parents can take are serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health. Here are five rules to live by if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.

1. EAT A VARIETY OF FOODS, ESPECIALLY FRUITS AND VEGETABLES.

You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for five servings of fruits and vegetables a day - two fruits and three vegetables. Here's one combination that might work for you:

• 1/2 cup (113 grams) strawberries on breakfast cereal
• 10 baby carrots
• 2 broccoli spears
• 3/4 cup (170 grams) fruit juice
• 1/2 cup (113 grams) salsa with chips

2. DRINK WATER AND MILK MOST OFTEN.

When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. Kids need about 800 milligrams each day if you're 6 to 8 years old and 1,300 milligrams if you're 9 or older. To give you an idea, here's a list of foods and drinks that would add up to the 1,300-milligram daily goal:

• 2 cups (about half a liter) of milk (600 milligrams of calcium)
• 2 ounces (57 grams) of cheese (300 milligrams of calcium)
• 1 cup (227 grams) of yogurt (315 milligrams of calcium)
• 1/2 cup (113 grams) cooked white beans (120 milligrams of calcium)

You probably will want something other than milk or water once in a while, so it's okay to have 100 percent juice, too. But try to limit sugary drinks, like sodas, juice cocktails and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.

3. LISTEN TO YOUR BODY.

W hat does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable, and over a period of time, it can lead to unhealthy weight gain.

4. LIMIT SCREEN TIME.

What's screen time? It's the amount of time you spend watching TV, DVDs and videos, playing handheld computer games and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff like basketball, bike riding and swimming. Try to spend no more than two hours a day on screen time, not counting computer use related to schoolwork.

5. BE ACTIVE.

One job you have as a kid - and it's a fun one - is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, kickball or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games!

Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad?

From: www.kidshealth.org

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF and a runner, cyclist and hiker.