Your child needs to be physically active atleast 60min. Help your child move everyday by set-ting Goals that is specific and easier for you all to achieve . You can say let’s walk 30 minutes 3times a week.

Go to the park let the kids run aroundWalking the dog, go for a jog, go on a bike rideChase your kids, have fun with them.

PHYSICAL ACTIVITY

 

 Scheduling your activities, stick to it and if a conflict comes up during physical activity time, reschedule instead of canceling. Find a new time for the activity to replace what you missed.

YOU ARE YOUR CHILDS ROLE MODEL.

HEALTHY EATING STARTS AT HOME

 Follow the my pyramid guidelines for kids

Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

Cut down on TV, have break in between TV and Game. Play games that help your child move: Such as Basketball or ride a bike before dinner.

   

Kids also can move around when they are help-ing you prepare for dinner.

Remember Together you can achieve your Goals!!!

 

 

LUNCH

TIPS FOR HEALTHY BREAKFAST

Fruits and vegetables are a must have for healthy lunches! Kids eat with their eyes so have fun chopping colourful fruits and veg-etables into fun shapes.

Try to incorporate a variety of proteins, grains, and produce for every lunch. Keep things interesting by switching between sand-wiches, pita pockets, wraps, and leftovers. That way you won’t get stuck in the same old rut day after day!

SET THE RULES ON THE WAY TO SCHOOL OR WHEN RUSHING

• Teach your kids to ask before they help themselves to snacks.• Eat snacks at the table or in the kitchen, not in front of the TV.• Serve snacks in a bowl. Don’t let kids eat snack foods directly out of the bag or box.• Let them drink water or low-fat or fat-free milk instead of soda • Serve in small portions, and let kids eat what they need, don’t over feed.Each child ages 4 to 8 years old will need 1200-1400 caloriesStart everyday with healthy breakfast, nutrient breakfast can prevent over eating.

Put dried fruits and nuts, fresh veggies, or fruit in small baggies.

Pack some fat-free or low-fat string cheese sticks.

For quick and easy snacks, stock up on fresh, dried, frozen, and canned fruits and vegetables. For your child to reach in the fridge at eye level and keep a low-fat or fat-free dip on hand.

Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.

Toast whole-grain bread with peanut butter. Add strawberries, blueberries, or bananas, fruits with no added sugar to your waffles, pancakes, cereal, oatmeal, or toast.

Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.

 

 

   

 

Get your whole family involved with lu prepara-tion. It eases the workload on you and teaches your kids valuable life skills. Children of all ages can and should help with planning and preparing their lunch.

Try eating at least 2 vegetables with dinner.

DINNER

Kids ages 4-8 should have Fruits 1 to 1.5 ounce everydayVeggies 1 to 1.5 ounce everydayGrains 5 ounce everydayProteins: meats and beans 4ounce equivalents everydayDairy 2.5 ounce everyday

To make healthy Choices for your kids, read the nutrition fact labels always.