Healthy eating for kids before and after sports practice, games

Posted on August 30, 2017 at 8:13 AM by Jump IN for Healthy Kids

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)
  • Blueberries
  • Raisins
  • 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.

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Healthy breakfast ideas: 15 ways to eat more fruits and vegetables

Posted on July 27, 2017 at 2:37 PM by Jump IN for Healthy Kids

If you want to lose pounds and maintain a healthy weight, focus on increasing the amount of fruits and vegetables you eat. This strategy is more impactful—and more likely to become a lifelong habit—than trying to completely cut out other foods that you love. 

Fruits and vegetables are key to a well-balanced and healthy eating plan. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

So let's start with breakfast. How can you eat more fruits and vegetables at breakfast? Here are 15 healthy breakfast ideas to try:

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15 fun and healthy school celebration ideas

Posted on July 20, 2017 at 12:20 AM by Jump IN for Healthy Kids

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!

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Increase healthy eating at work: get a healthier lunch delivered

Posted on July 13, 2017 at 4:24 PM by Jump IN for Healthy Kids

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.

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Things to know about sports drinks and energy drinks

Posted on July 6, 2017 at 11:28 PM by Jump IN for Healthy Kids

Makers of sports drinks and energy drinks brag about the beverages' benefits, but physicians and other scientists tell a different story. 

Save your money, drink water

"Sports drinks" are flavored beverages that contain carbohydrates (usually sugar—like 18 teaspoons of it) and eletrolytes such as sodium and potassium. Ads claim to help athletes rehydrate and replace important nutrients lost through sweat better than water does. Popular brands include Gatorade and Powerade. 

"Energy drinks" claim to increase energy, aid weight loss, and improve concentration. Popular brands include Monster, Red Bull, and Rockstar. 

But the truth is that few of us actually need sports drinks, and energy drinks are outright dangerous for children and teens. To save money and promote good health, drink water instead.

 

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What is healthy? 4 steps anyone can take

Posted on June 21, 2017 at 11:57 PM by Jump IN for Healthy Kids

Lots of us express a desire to "be healthier," and to "raise healthy children," but what does that mean, exactly? Health and wellness tips may be widely available, but sometimes they feel contradictory and confusing. How do you know which sources to trust?

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.

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10 ways to talk to children about food, healthy eating

Posted on May 24, 2017 at 11:24 PM by Jump IN for Healthy Kids

Language shapes lifelong attitudes, eating behavior

Caregivers play a major role in helping children develop healthy eating habits. "Caregivers" includes parents/guardians, grandparents, child care providers, teachers, and others who interact regularly with children at meal time.

What we say about food and eating significantly impacts kids' eating habits. Positive messages about food and eating will help children develop healthy habits.

Here we present examples of phrases that help develop healthy eating habits, as well as the phrases to avoid. Replace the negative statements in each example with the positive ones.

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Family style meals at daycare, preschool encourage healthy eating

Posted on April 27, 2017 at 1:13 AM by Jump IN for Healthy Kids

Eating family style meals and snacks is recognized as a best practice in child care settings of all types—large, small, in-home, preschool, daycare, etc. Family style is all about children and supervising adults sharing a meal together, with children encouraged to serve food themselves.

Caregivers place enough food on the table to allow each child and adult to take the full regulatory portion of food required by the Child and Adult Care Food Program (CACFP) or State Licensing Rules. Children are allowed to choose how much of each food they serve themselves, or if they will take any of the food at all.

Family style meals help children try new foods by allowing them to feel in control of their eating. Supervising adults can encourage healthy eating habits by role modeling them.

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8 Tips for catering, hosting healthy meetings and events

Posted on April 21, 2017 at 12:15 AM by Jump IN for Healthy Kids

Full-time employees may consume half or more of their daily calories while at work. Can you encourage healthy eating while being a good host in the workplace? Of course you can—and these 8 tips for catering healthy meetings can help!

1. Avoid offering meals and snacks when it is unnecessary.

Doughnuts and other snacks are likely additional empty calories for most employees, not a replacement for their usual meal or snack. If a meeting is expected to last roughly an hour or less, don't provide any food at all. Offer water, coffee, and unsweetened tea instead.

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Low cost employee wellness program ideas

Posted on April 12, 2017 at 11:59 PM by Jump IN for Healthy Kids


You don't need a big budget to make your worksite a healthy place for staff and visitors. Here are some budget-friendly—and effective—employee wellness program ideas.

Start a walking group

Walking has many benefits. It reduces risks for coronary heart disease and stroke; improves blood pressure, blood sugar levels and blood lipid profiles; enhances mental health; and reduces risks of osteoporosis, breast and colon cancers, and type 2 diabetes.

Walking during the work day may have more immediate benefits. Physical activity has been linked to improved concentration, better memory recall, faster learning, enhanced creativity and reduced stress—all of which lead to better job performance. So why not round up a group of co-workers and walk together? 

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