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Healthy Eating Project Original

exercise
by

Marcin Sitko

on 10 December 2012

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Transcript of Healthy Eating Project Original

Healthy Eating Project Exercise Part two Part one Children's
Diet Aerobic Activity Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week. Muscle Strengthening Include muscle strengthening activities,
such as gymnastics or push-ups,
at least 3 days per week as part of
your child's 60 or more minutes. Bone Strengthening Include bone strengthening activities,
such as jumping rope or running,
at least 3 days per week as part of your
child's 60 or more minutes. Children and adolescents
should do 60 minutes
(1 hour) or more of physical
activity each day. Want to get your family moving? Tempt kids with irresistible active play. If you join in, your children are more likely to want to participate. Plus, you'll reap fitness benefits from these easy activities too. Most kids can't help but move their muscles when faced with a tempting array of climbers, swings and slides. Sandbox play counts too; all that digging and scooping is great for the arms.
Mix things up more by:

-Bringing some extra toys (balls, kites, jump ropes)

-Meeting another family and playing together

-Playing obstacle course—chart out a wacky route and see who can do it the fastest

-Trying out a new playground to check out its offerings—anything different from your usual haunts? Hit the playground for instant active play. Teach classic backyard games. Recruit a few neighborhood kids to join in, or just play as a family. Remember Red Rover and Four Square? Inside, try get-moving games such as Twister and Hullabaloo. Have some good clean fun. Tackling housework together is more fun than doing it alone, takes less time, and gets everyone up and moving. Older kids can vacuum and mop; littler ones can dust and wipe. Everyone can help sort laundry or move it from one machine to another (extra points for hanging it outside on the line!). Outside, take on sweeping, raking, weeding, digging, or watering chores together. Host a dance party. This works indoors, outdoors, anywhere, anytime. All you need is some jammin' music. If you start shaking your groove thing, your kids will clamor to join in. For extra incentive, bring out some dress-up items for props (filmy scarves, silly hats, or feather boas are perfect). Walk! Take a family stroll after dinner (try a walking game for more active play), walk to school and back, take your dog on a spin around the block, do errands on foot or park at the far end of the parking lot. Consider outfitting the whole family with inexpensive pedometers, then tracking your steps together. Set goals and reward yourselves with a family outing (bowling, batting cages, etc.). Don't let a little precipitation keep your kids parked on the couch all day: Try one of these rainy day activities, games, or outings that encourage physical fitness (and keep boredom complaints to a minimum too). You can also view activities especially for toddlers and for teens. Rainy Day Activities Play treasure hunters. If you have enough space in your playroom, basement, or garage, let your toddler use his ride-on toys inside as a rainy day activity. This works especially well with convertible toys like the one shown Bring outdoor games in. Play basketball with a soft foam or sponge ball, or just wad up some newspaper; the hoop can be any basket or receptacle (either hung on the wall or resting on the floor). Have kids shoot from different parts of the room or in different ways, in an indoor version of HORSE. Basketball not your speed? Try indoor bowling. Let's go to the videotape! Have any fitness videos? Break them out and do them together. If you're bored with your selection, see what's offered on cable or hit the library or video store. Or challenge your kids to choreograph their own routines, then film them with your video camera Get wet anyway! Suit up with boots, raincoats, and warm socks and get outside—you won't melt. Splash in the puddles. Belt out "Singin' in the Rain" while you twirl your umbrella. Do your best impressions of ducks, frogs, and fish. When you come inside, swap chilly rain gear for a warm bath or a cup of soup. Ride and roll, inside If you have enough space in your playroom, basement, or garage, let your toddler use his ride-on toys inside as a rainy day activity. This works especially well with convertible toys like the one shown Up, up, and away! Blow up some balloons and play keep-away or "volleyball." Or use paper fans to play a version of table tennis: Use your fan to create gusts of air to blow your balloon across the table towards an opponent—get it past her to score a point. (Remember, the scraps from popped balloons are a choking hazard, so take precautions if you have small children.) Videos Xbox Kinect Playing video games using your body as the controller. Searching for a movie using only your voice. That’s just the beginning of what’s possible with Kinect for Xbox 360. With Kinect you can get more immersed in games than ever before. Whether it’s working up a sweat or just getting your synapses snapping, Kinect features games that are good for your mind, body and soul. Children learn by example Most babies eat fruit and vegetables as one of their first solid foods. After the first year, you may notice your child is more fussy with food as they become more independent eaters. Often this fussiness with food includes fruit and vegetables.

Parents may worry if their child starts to eat less fruit and vegetables from time to time, but usually it causes no harm. It is not possible to force children to eat more fruit and vegetables. The best way is for parents to enjoy fruit and vegetables as a daily part of your whole family’s diet. It may take time, but this is how children learn best. So keep trying. The benefits of fruit and vegetables There are many reasons for everyone to enjoy eating a wide variety of vegetables and fruit. Vegetables and fruit provide important vitamins such as vitamin C and folic acid. They also have other plant substances that are thought important to help reduce the risk of some cancers and heart disease. Encourage your child to eat more fruit and vegetables If you follow healthy eating habits, your child may eventually follow your lead. Keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them. Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it. Children’s tastes do change with age. The five steps to success include:
Involving your child in food preparation and planning
Enjoy fruit and vegetables
Presentation
Include fruit and vegetables wherever possible
Keep trying. Involve your child in food preparation and planning Suggestions include:
Involve your child in choosing which fruit or vegetables they would like.
Take your child fruit and vegetable shopping and let them see, smell and feel the fruit and vegetables with you.
Ask your child to draw a picture and describe the food to you.
Let your child help wash and prepare fruit and vegetables. Use this opportunity to explore new colours and shapes. Enjoy fruit and vegetables Suggestions include:
Remember to enjoy meals together with your child whenever possible. If your child sees you eating and enjoying a wide variety of fruit and vegetables, they are more likely to join in.
Sometimes a child may prefer their vegetables raw rather than cooked.
A child may refuse new foods if mealtimes are stressful, so try and focus on the positives about the meal and avoid arguments. Snack suggestions Include vegetables and fruit in snacks too. Try these ideas for snacks:

Corn on the cob

Jacket potato

Pumpkin soup or minestrone

Plain homemade popcorn

Cut-up vegetables with salsa or yoghurt dips

Muffins, pikelets or cakes made with added fruit or vegetables

Frozen fruit or vegetable segments

Skewers of fruit

Stewed fruit

Fruit crumble

Tinned fruits in juice

Fruit salad or a fruit platter. Things to remember Remember to offer children a variety of fruit and vegetables every day.

The variety of fruit and vegetables eaten is more important than the amount.

Children’s serving sizes may be small and will depend on age, appetite and activity levels.
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