KidFit Online

If you have a picky eater than this month’s topic is just for you! When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That’s why it’s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an “eat your vegetables” fight. The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle. Here are some tips for dealing with a picky eater:

1. Start by introducing healthier elements into foods that your child already likes. .
2. Include your kids in the prep work.
3. Don’t buy unhealthy foods.
4. Schedule snack time and stick to it. 
5. Have healthy finger foods available.
6. Repeal the “clean your plate” rule.
7. Encourage kids to “eat their colors.”
8. Don’t cut out treats altogether.
9. Veg out at the dinner table, not the TV.
10. Be a good role model.

All information provided by the American Heart Association at http://www.heart.org/HEARTORG/GettingHealthy/HealthierKids/HowtoMakeaHealthyHome/Tips-for-Dealing-With-a-Picky-Eater_UCM_303811_Article.jsp 

Food Safety is a must in these hot summer months. Food poisoning can occur from eating foods that contain bad bacteria. Here are some helpful tips to ensure that you don’t spoil your summer!

• Always wash your hands with soap and hot water before eating or preparing food.
• Scrub and rinse plates and utensils after using them.
• Wrap food carefully before packing into a cooler for transportation.
• Keep cold refrigerated perishable food like luncheon meats, cooked meats, chicken, and potato or pasta salads in an insulated cooler packed with several inches of ice, or ice packs.
• Cook meats (especially poultry) thoroughly and constantly check to make sure its done before serving it.
• If the temperature is 90 degrees Fahrenheit or above, food should not be left out over 1 hour or it could risk going bad. Always discard the leftovers if this is the case.

All information provided by: http://life.familyeducation.com/safety/summer/48193.html 

With the warm weather here to stay, don’t miss out on these lifesaving tips for a safe summer by the pool!  Check with your local American Red Cross to see when CPR classes are being offered.

• Always have an adult watching the kids while they’re swimming.
• Have a phone and rescue equipment by your pool at all times.
• Childproof all entrances to the pool area of your house.
• If your child is ever out of your sight, the first place you should check is the pool area.
• Learn CPR in case of an emergency.
• Do not allow kids to run near the pool.
• If your child is new to swimming, make sure they wear a lifejacket or other flotation devices.

(http://pediatrics.about.com/od/safety/a/509_drownng_prv.htm)

(Vincent Iannelli, M.D. About.com)

Studies have shown that poor dental hygiene leads to obesity and other health problems.

• Have your child brush their teeth at least twice a day, once after waking and once before bed.  Establishing a routine helps!
• Have your child smile for you so that you can check to see if they brushed properly. Remember to congratulate them if they did good job.
• Teach your child how to floss regularly.
• Buy toothpastes that have flavors kids enjoy.
• Have a few different toothbrushes for your child to choose from. The variety will make the task more fun for them.
• Teach your child to avoid consuming too much sugar, especially soda products.
• Refrain from letting your child drink a glass of milk or juice before bed, as the acids lying idle are very bad for young teeth.

(http://www.nickjr.com/kids-health/dental-care/tips/basic-tooth-care-for-kids_ap.html)

(Nickelodeon, Nickjr.)

(Exercises provided by Kristen DeLeo, Health News.com)

(http://www.healthnews.com/blogs/kristen-deleo/fitness-exercise/be-your-child-s-personal-trainer-ball-exercises-3301.html)

(http://kidshealth.org/parent/nutrition_fit/nutrition/afterschool_snacks.html)

• Always make time to get your kids breakfast. Skipping breakfast can have many negative effects. Some of these negative effects are poor metabolisms, irritability, and poor attention spans.
• Choose breakfast foods that are rich in whole grains, protein and fiber.
• Stock your kitchen with healthy breakfast items such as eggs, fruit, and wholegrain cereal.
• Prepare as much as you can the night before to make things easier (get bowls, dishes and utensils ready, cut up fruit, etc.).
• Get the kids up 10 minutes earlier so they don’t have to rush through eating.
• Let the kids help plan and prepare breakfast so it becomes something fun and they look forward to doing!
• Have a few grab-and-go alternatives (fresh fruit, mini boxes of cereal, yogurt or smoothies, trail-mix) on days when there is little or no time to eat.
• Avoid serving toaster pastries like pop-tarts, fatty doughnuts and high sugar content breakfast bars!
• Set a good example by eating a healthy breakfast with your kids.
• Check out the 20 worst breakfast options chosen for kids (and their healthier alternatives) http://eatthis.womenshealthmag.com/slide/worst-supermarket-sweet-cereal?slideshow=77333#title.
(http://kidshealth.org/parent/nutrition_fit/nutrition/breakfast.html)
(Kidshealth.org)

• Encourage your kids to make some ‘Radical Resolutions’ this year and emphasize the importance of finishing whatever they start. Here are some suggestions for their list:
o I will drink milk and water and limit soda and fruit drinks.
o I will try to find a sport that I like (if I haven’t already) like basketball or soccer or an activity like playing tag, jumping rope, dancing or riding my bike, and do it at least three times a week!
o I will always wear a helmet when I ride my bike.
o I will eat fruits and vegetables everyday.

The Holiday season is right around the corner and we all know it can lead to some mouth-watering temptations that little hands can’t seem to stay away from! Here are some tips on how to keep everyone’s hands away from Santa’s plate of cookies:

• Start traditions with the family that don’t center around food. Instead of baking cookies and cakes, give your kids a holiday craft to work on! For ideas, CLICK HERE.
• If you just can’t put down the spatula and stop making brownies, try making them with Splenda, Truvia, or another calorie-free sweetener. Applesauce can also be substituted for the use of oils in many recipes.
• It’s a perfect time to take a walk with the family! Bundle everyone up and take a walk after the sun has set—check out all of the light displays in your neighborhood.
• Many people are making their holiday gifts this year to save money, which is great, but don’t feel obligated to make something full of calories! Bake your favorite casserole for a friend, have the kids put together trail mix for relatives, or if you want to get really creative, make and film a family video and email it to all of your friends wishing them a happy holiday.

Be sure to get the kids involved this holiday season and you’re sure to end 2009 with family-filled fun!

Before the weather gets too cold, Fall is the perfect time to get your family moving and set healthy habits that will last all winter!  Here are some activities you and your family can do this fall:

• Rake Leaves!  Raking leaves burns about 150 calories for a half an hour of hard work!  After everything has been raked, let the kids jump and play in the leaves–it’s a timeless fall activity that everyone loves!  Just be sure to dispose of your leaves in an economically friendly way–leaf and lawn bags are available at your nearest home improvement store.

• Take the family for a walk around the neighborhood or to a local park to see the magnificent colors of fall.
• Go to the a farm or farmer’s market one last time before they close for the winter!  Sweet potatoes, cotton, and popcorn can usually be picked until the end of November, and many farms have mazes and hayrides through the fall as well.
• Stuck with a rainy Fall day?  Get cozy, read a book together and sip some hot apple cider or hot chocolate made with skim milk! If you’re feeling adventurous, make an apple or pumpkin pie with Splenda!