raising FIT KIDS

BY dr. robyn j.a. silverman

When Dana Maxwell, mother of 8-yearold Danny contacted me, she was very concerned.

"Danny won't eat anything but macaroni & cheese. He hates sports and loves soda. I want him to be healthy but even I know that food that comes in a blue box mixed with inactivity and a few orange sodas is not a recipe for success. So what's the answer?"

We've all seen it on the news. Children are getting fatter. They're spending more time playing video games. They're drinking more soda than milk. It's getting easier for young people to eat poorer quality food in larger quantities. And budget constraints and standardized testing have caused many school districts to cut back on gym classes and sports programs. Not to mention, school lunches have been under attack for providing low cost, highly processed foods that offer little to no nutritional value.

We want our children to make healthy choices. After all, healthy, fit children typically perform better in school, get a better night's sleep, maintain a healthy weight for their body frame, have more energy, build stronger bones and muscles, and have a better outlook on life. While we don't have complete control over what choices our children make when they are away from home, we can make some enhancements at home and teach them how to be better "healthy choicemakers."

Here are 5 keys to raising a fit child:

1. Encourage physical activity: It doesn't need to be a sport it just needs to be an activity that encourages active movement. These activities should be appropriate for the child's stage of development. According to the National Association for Sport and Physical Education, preschool children should engage in at least 2 hours of physical activity daily with about 1 hour of planned activity and 1 hour of free play. School-age children should engage in at least 1 hour of physical activity every day. With so many fun activities, from free play to structured classes like gymnastics, hip-hop, martial arts, dog agility training, and climbing/ ropes courses, even a child who doesn't like traditional sports is bound to find something to love.

2. Limit sedentary activities: Activities such as TV watching and video-game playing that don't require much physical movement are considered sedentary activities. The American Academy of Pediatrics recommends that children watch no more than 2 hours of TV per day - and this time should be devoted to quality, educational programming. Studies have shown that TV watching can be linked to "absent-minded" eating and low physical activity. But for those children who love video games, there are ways to make them more active. Try games that get the children up and moving such as Dance, Dance Revolution which gets children to step to the music for points and Wii Sports which encourages children to get up out of their seats to play a "virtual sport" (see an example of these activities on www.DrRobynsBlog. com) While it is still being debated whether these active video games are on par with actual exercise, they are still better (and sometimes much better) than video games that don't encourage any movement at all!

3. Be a positive role model: Your own lifestyle can influence your child's lifestyle tremendously. After all, your child looks to you for inspiration! When parents make healthy food choices, refrain from smoking and excessive drinking and lead an active life, children are more apt to follow in those "fit" footsteps. When parents simply tell their children to eat well, take care of their bodies and exercise, but don't do it themselves, leading a fit lifestyle can be a hard sell. Go out for a walk with a friend. Hike or bike ride with your children so you can enjoy some together-time while breathing in some fresh air and getting some exercise. Make stretching a family affair. Show curiosity for a fruit or grain you've never eaten, research a recipe that uses it with your children, and lead the way into the kitchen for some healthy cooking with Mom or Dad. Every healthy choice you make is seen and heard by little eyes and ears.

4. Present a variety of healthy foods and drinks: I often tell parents to present a rainbow of food choices. All the different colors look tempting, taste great, and offer so many nutrients. Be sure that the number of unhealthy snacks doesn't outnumber the amount of healthy snacks in your home. If you don't buy them, they won't be there! Often, children have a tendency to go for the unhealthy snacks first. In addition, try to ensure that healthy snacks and drinks are just as convenient to locate and eat as unhealthy snacks. When children are rushing out the door, a bag of chips, a bottle of soda, and a cookie might seem easiest to grab when comparing it to making peanutbutter cracker sandwiches, pouring water into a glass and cutting up apple slices. However, when these items are already prepared you have some "grab-and-go" options that are both healthy and easy.

5. Get them involved: When children are part of the food preparation activity, recipe-finding activity or food purchasing activity, they are more likely to take pride in eating the fruits of their labor. There are so many recipes online and such a wide array of cookbooks for children that finding recipes that are both healthy and interesting to your children may be much easier than you think. Narrow down some possible recipes and allow the children to choose. Also, bring your children to the grocery store. Teach them how to read some key factors on food labels and allow them to pick out their own healthy snacks, lunch choices and dinner ingredients. When they understand what to look for and make choices within your guidelines, they will feel more in control.

Finally, allow the children to help you prepare a healthy meal in the kitchen so that they will feel proud to eat it and present it to other family members.

Small changes can make a big difference! Why not create some opportunities for healthy choice-making as we enter into the spring season? Farm-fresh produce, gardening, and beautiful weather will certainly support your efforts! Healthy choices you make today can certainly help your family build a fit foundation for the future.

Check out Dr. Robyn's new blog for Powerful Parents (http://www.DrRobynsBlog.com) featuring her tips and parenting information! Dr. Robyn J.A. Silverman is a Massachusetts-based child and adolescent development specialist whose "Powerful Words" programs and services are used worldwide. She is also a success coach for parents and educators, who are looking to achieve their goals, improve their lives or improve the lives of others. A writer and professional speaker, she presents to PTAs, schools and organizations that focus on children or families. Interested in doing some coaching with Dr. Robyn, learning about her Powerful Words Character Program or having her present a seminar at your school or business? Go to www.DrRobynSilverman.com for more information. Dr. Robyn can be reached at drrobyn@powerfulwordsonline.com.