Publication

I know there's nothing more important to parents than their children being blessed with long and healthy lives. But I also know it's not always easy to make that happen.

One important thing parents can do that costs absolutely nothing is to take a look in the mirror and consider what kind of example they are setting. Do you always buckle your seat belt? Do you work at staying in shape with regular exercise? Do you limit the amount of time you spend on your phone, computer or tablet or in front of the TV?

If you're a good role model, that may be half the battle. Your children look to you to see what's important in life. If they see you eating a healthy diet and staying active and safe, they're more likely to do the same. Here are more tips to get your children off to a healthy start.

Offer Them Nutritious Foods

Begin by paying attention to the kind of food you bring into the house. Limit the amount of processed and sugary foods you buy. For snacks, encourage your kids to eat things like fresh fruit or vegetables with a healthy dip like hummus. Also:

• Discourage overeating. Instead, serve your family food in proper portion sizes.
• Eat meals as a family at the table, not in front of the TV. Ban other media from the table, too, so you can concentrate on each other and the food.
• Give your children plenty of water and milk to drink. Limit, or totally avoid, sweetened beverages like soft drinks and energy drinks. If your kids don't like the taste of water, add a bit of lemon or lime for flavor.
• Invite your children to help pack their school lunches. Use the time to talk to them about the importance of eating balanced meals and nutritious foods.

Encourage them to be active

Kids 6 and older should get at least 60 minutes of physical activity every day. Active kids are more likely to have a healthy weight and better heart and brain health.

To encourage your children to be physically active:

• Find ways to be active as a family. An after-dinner family bicycle ride or brisk walk might be fun, for example.
• Limit sedentary screen time.
• Give your kids active toys and games, like bikes, skateboards, jump ropes and sports equipment.
• If it’s safe, let them walk or bike places instead of always driving them in the car.
• Use praise, rewards and encouragement to help kids stay active. Never use physical activity as a punishment.

Discourage Them From Unhealthy Habits, and Do Not Be Naive

Some children try tobacco, alcohol and other drugs as early as middle school. They're less likely to use these substances if you talk to them when they're young about the dangers of using them. To begin the conversation:

• Make your expectations regarding tobacco, alcohol, drugs and vaping clear.
• Explain why these substances are harmful. Give real-life examples of people who had bad things happen to them as a result of using alcohol, tobacco or drugs.
• Talk to your kids about peer pressure and why it's harmful.
• Get to know your children's friends and their friends' parents. Ask your kids where they're going, who they'll be with and when they will return. Check in now and then too—making sure they're safe doesn't make you a "bad guy."

Categories: Children's Health