MY-enmy-ml-201710

CREATING A LEGACY OF PARENTS: HEALTHY HABITS

Kids develop attitudes and behaviors about physical activity based on their experiences in

their home and family.

For children between the ages of 12 and 18, nearly 40% of their daily calories come from fat and sugar, especially from soda and fruit drinks, desserts, pizza, and high-fat whole milk.This affects their health in the short term, but can also set them up for a life- time of poor eating habits and health complications. Where to start with nutrition Parents following a few simple principles can make a world of difference for their children’s future eating habits.The following are great tips for both parents and kids. Kids and calories Sometimes it seems as if kids can eat whatever they want with no effect. They seem like they have endless energy. But that doesn’t mean they can consume endless calories too. The following rule applies to both kids and adults: When you consume more calories than you burn, you gain weight—and when you burn more calories than you consume, you lose weight.

• Limit desserts and treats • Involve kids in the kitchen— they’ll learn healthy habits as they help • Increase fiber intake—up to 30 grams daily • Supplement daily to fill the gaps—focus on vitamins, minerals, and omega-3s like those you’ll find in Koala Pals™ Shakeables™, Vitality omega-3s, and the Vitality Pack® powered by Oligo®

• Eat more fruits and vegetables— half of each meal according to the USDA’s MyPlate guidelines • Replace refined grains with whole grains—at least half of your daily grain intake • Dairy is important for you, but opt for lower-fat milk, yogurt, and cheese • Eat leaner proteins, and don’t forget beans, nuts, and seeds • Portion sizes—don’t eat more than you need

Drink more water—quit sodas and sugary fruit drinks; don’t bring them home in the first place.

How to make the lifestyle switch with your kids • Explain the reasons • Establish rules • Teach nutrition and fitness • Make time on your calendar • Allow family members to hold each other accountable

Research has shown that kids develop attitudes and behaviors about physical activity based on their home and family. So make exercise a family affair! An active parent is more likely to have active children.The fact is, getting active doesn’t have to feel like exercise at all. And don’t forget, calories burned during “play” are just the same as calories burned during “exercise”. Where to start with exercise School PE, organized sports, and dance groups are great exercise—but usually not enough.There are hundreds of great ways for kids—and parents—to get active. Let your children see you make exercise a priority by seeing you work out on a regular basis. Consistency is important—find ways to be active for 45–60 minutes every day.The following ideas can help you get started:

Getting the family more active According to LetsMove.gov, kids age 8 to 18 spend an average of 7.5 hours a day with entertainment media and electronics! At the same time, the U.S. Department of Health and Human Services (HHS) recommends that “chil- dren and adolescents should do 60 minutes or more of physical activity daily.” Which do you think kids make a higher priority? The Centers for Disease Control states that regular activity for kids “improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem” , and may improve kids’ academic performance.

• Limit time spent on TV, computers, and gaming • Go on a hike • Go on a family walk before or after a meal

• Play basketball, soccer, tennis, or other sports together • Go on a bike ride • Walk or ride your bike instead of driving somewhere • Go roller skating • Do garden and yard work • Walk the dog • Turn on some music and dance • Take the stairs instead of escalators and elevators

Childhood obesity

The number of obese children in the U.S. has tripled over the last 30 years. In fact, in 2010 more than one-third of all children and teens qualified as overweight or obese. The Centers for Disease Control and Prevention cite the following short-term and long-term conse- quences of childhood obesity:

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure • Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems

• Obese adolescents are more likely to have prediabetes

• Wash the car • Go swimming • Throw a Frisbee®

• Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis

• Find activities that fit your family’s unique personality

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