• have regular family meals. have dinner at approximately the same time every night and the entire family should sit down together. breakfast is another great time for a family meal. kids who eat breakfast tend to do better in school.
• cook more meals at home. it is healthier for the whole family and sets a great example for kids. restaurant meals tend to have more fat, sugar, and salt. save dining out for special occasions.
• get kids involved in coking and grocery shopping. this is also a chance for you to teach them about the nutritional values of different foods and (for older children) how to read food labels.
• make a variety of healthy snacks available instead of empty calorie snacks. keep plenty of fruits, vegetables, whole grain snacks, and water or unsweetened fruit tea around and easily accessible so kids become used to reaching for healthy snacks instead of empty calorie snacks like soda, chips, or cookies. clean your kitchen of junk!
• limit portion sizes. don’t insist your child cleans the plate, and never use food as a reward or bribe!
IMPORTANT!! - depending on age, size, and activity level, your toddler needs between 1,000-1,400 calories a day.
adolescent boys need 2,500-2,800 per day, while girls need around 2,200 per day.
it’s best to get these calories from lean protein, low-fat dairy, whole grains, and fruits and veggies.
#healthykids #eathealthy
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