Have the Olympics triggered conversations in your house about sports and having a healthy body? Now is a great time to talk about the connection between physical activity and staying healthy. You don't have to be a world-class athlete to have strong bones and muscles. Here is a simple formula that you can use every day (you may already be doing one or more of these activities) to help your body function in good form.
Our friends at Let's Go! created a simple slogan to help you remember four ways to be healthy every day: 5-2-1-0. These research-proven recommendations come from experts at the American Academy of Pediatrics, U.S. Department of Health and Human Services, and Centers for Disease Control and Prevention.
You often hear that breakfast is the most important meal of the day, so it's important to make it count. Forget the doughnuts and the big-as-your-face muffins drowning in sugar sprinkles. A healthy breakfast includes a variety of whole grain, fruit, vegetable, dairy and meat or meat alternative combinations. With a little planning and our tips for a healthier breakfast, you’ll be well on your way to getting the recommended 5 or more servings of fruits and vegetables daily.
It's possible to celebrate Thanksgiving—or any holiday—without going overboard on sweet treats and calorie-laden food and beverages. Here are a few simple strategies to help support you in eating healthy at your Thanksgiving Day celebration.
Drinking water will help you stay hydrated and feel full. Additionally, by choosing water, you'll be avoiding empty liquid calories. Remember, that 12 oz can of Coke contains 140 calories and 10 teaspoons of sugar—skip it and you'll save room for dessert!
Habits established in early childhood last a lifetime. We know that ages 5 years and under are particularly critical in developing healthy behaviors and attitudes towards food and physical activity. What can child care providers do to encourage healthy habits? That's as easy as ABC...
We often say, "Everyone needs 1 hour of physical activity every day," but best practices in early childhood care call for even more active play. Young children need 120 minutes, or 2 hours, of active play every day, both indoors and outdoors. The benefits are plentiful. Active play:
Did you know that simple marketing and presentation strategies can affect the number of fruits and vegetables that students eat? Here are some Smarter Lunchroom strategies that encourage students to eat more fruits and vegetables:
Focus on Fruit
Offer at least two different kinds of fruit
Think beyond apples, bananas, and oranges. Smarter Lunchrooms expose students to a wide variety of fruits, including grapes, watermelon, mandarin oranges, peaches, berries, and kiwi. Fresh, frozen, dried, and canned are all equally nutritious.
Kids who cook and assist with meal preparation eat healthier foods. Start young. Preschoolers love helping in the kitchen, and even infants and toddlers can get involved.
- Clean vegetables and fruits
- Wash and rip lettuce and other greens
- Tear bread into smaller pieces
- Deliver shatterproof tableware to the table
A healthy diet keeps your child’s body and mind functioning at their best. For young athletes, healthy eating is essential to maintaining energy and focus for practice and games as well as replenishing nutrients afterwards.
Before you head to the drive-thru or pack sweet treats and Gatorade for the team, check out these simple, healthy alternatives for healthy eating before and after sports:
Before Practice and Games
Sports practice sometimes conflicts with the usual family meal time, but you’ll want to feed your child before heading over to the field. Healthy carbohydrates are a smart choice to give kids energy. If kids are eating roughly an hour before playing, include some protein to help keep them from getting hungry again too soon. Examples:
- Whole wheat crackers
- Popcorn (plain, no butter or additives)
- Peanut butter sandwich with banana
- Yogurt cups or tubes with fruit and/or granola
- Grapes and cheese
Some healthy foods can actually upset stomachs when kids are active. Avoid vegetables like sweet potatoes, potatoes, and bell peppers right before games and practices.
We're in the habit of celebrating with food—usually sweets and candy with lots of empty calories. But it's easy to rethink how you party in the classroom or at day care when you're equipped with fun alternatives that kids love. We've got 15 fun and healthy school celebration ideas to help!
Why healthier classroom celebrations?
Why does your school or child care center need a healthy school celebrations policy that extends to birthdays, holidays, and special events? "A birthday is just once a year," we might think—but if you have 25 or more student birthdays, and add in Halloween, winter break, Valentine's Day, the 100th day of school, the last day of school...you can easily accumulate 7 full weeks of sugary treats!
Many local restaurants offer convenient and affordable delivery options for "catering" a lunch event at the office. If your workplace relies on this type of food service, the following tips can help everyone eat healthier.
Choose buffet style over boxed lunches
Boxed lunches typically include a sandwich, chips, dessert, and a piece of fruit. Limiting selection in this way often means that individuals eat larger portions than they'd choose for themselves. Plus, colleagues that don't like the featured fruit get no fruit at all.
Buffet style, on the other hand, usually offers enough variety for everyone to find something healthy they like to eat and enables colleagues to control their own portion sizes.