B Drug Information

Encourage Healthy Eating Habits

Buy and serve more fruits and vegetables fresh, frozen, canned or dried. Let the child choose them at the store. Buy fewer soft drinks and high fat or high calorie snack foods like chips, cookies and candy. These snacks may be okay occasionally, but always keep healthy snack foods on hand. Offer the healthy snacks more often at snack times. Make sure the child eats breakfast every day. Breakfast may provide the child with the energy he or she needs to listen and learn in school. Skipping breakfast can leave a child hungry, tired and looking for less healthy foods later in the day. Eat fast food less often. When visiting a fast food restaurant, encourage healthier options choices, such as salads with low-fat dressing or small sandwiches without cheese or mayonnaise. Offer a child water or low fat milk more often than fruit juice. Low fat milk and milk products are important for development of any child. One hundred percent fruit juice is a healthy choice but is high in calories. Limit the amount of saturated and trans fats in the family diet. Instead, most fat intake should come from sources such as fish, vegetable oils, nuts and seeds. Plan healthy meals and eat together as a family. Eating together at meal times helps children learn to enjoy a variety of foods. Do not get discouraged if a child will not eat a new food the first time. Some kids will need to have a new food served to them 10 times or more before they will eat it. Try not to use food as a reward when encouraging kids to eat. Promising dessert to a child for eating vegetables, for example, sends the message that vegetables are less valuable than dessert. Kids learn to dislike foods they think are less valuable.

Strength Training

Muscle strengthening activities also provide health benefits. Experts recommend that adults do muscle strengthening activities on two or more days per week in addition to meeting recommendations for aerobic physical activity. However, muscle strengthening activities can provide another way for a person to meet the recommended aerobic physical activity each week. Moderate- to vigorous-intensity muscle strengthening activities count toward the weekly physical activity recommendation if they involve one or more of the major muscle groups, such as those in the legs, hips, back, chest, abdomen, shoulders or arms. Strength training will help burn extra calories, build strong muscles, bones and joints and improve how the body works and moves. Experts recommend one full day of rest between workouts to allow the muscles to recover.

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