Page 38 - GreenBook

3. Watch What Your Child Drinks.

• Don't give your child soda.
• Limit juice to 4 oz per day (this can be watered down to make it less

sweet and add more volume).
• Give your child water or milk with meals.
• Limit milk to 24 oz per day.
• Give whole milk until the age of 2, then change to skim or 1% low-fat

milk.

4. Make Mealtime A Positive Experience.
• Have the whole family sit down to eat together as often as possible.
• Don't watch TV while eating.
• Make mealtime a positive experience. Talk about your day, ask your

children about theirs.

• Limit the time spent at the table (children lose interest after 15-20
minutes).

• Don't "nag" or pressure your child to eat. Offer them healthy food
choices, let them eat if they want.

• Don't offer rewards for eating.
• Encourage your child to help prepare the food and clean-up after

eating.

5. What Else Can You Do To Keep Your Kids Healthy?
• Children are more likely to be active if their parents are active,
o Take your children for walks regularly.
o Go hiking or biking as a family,
o Play catch or Frisbee. In bad weather play indoors.
• Limit TV/video games/computer time to 2 hours per day.
• Encourage your kids to participate in sports through your school or

town.

• Get involved with your school department to promote healthy school
lunches and at least weekly physical education.

There are parent resources (books and websites) concerning nutrition in the

Resources section of the booklet.

0. OBESITY

Some people seem to become obese more easily than others. It all starts from
the same problem: eating more calories than your body needs. Make sure your
child eats well. Many snack foods are extremely high in fat and calories and our
bodies will store the excessive calories as fat. Don't assume your child will grow
out of obesity. Children will continue bad eating habits throughout life. Obesity
is correlated with watching TV, playing video games and other sedentary
activities as well as fast food and soda consumption. Most fast food is high in
saturated fat and low quality carbohydrates. Fast food and soda should be
consumed infrequently. When necessary there are low fat and carbohydrate
options at most fast food restaurants but you must make choices carefully.
Though exercise helps with obesity, the combination of exercise and reducing
calorie intake is the primary way to prevent obesity. If you feel that your child is

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