Teaching Children a Wellness Lifestyle (Health)

Good Nutrition

According to the U.S. Department of Agriculture (USDA), Americans are changing their eating habits for the better and teaching their children to eat fewer non-nutritious foods and more nutritionally sound meals. Red meat is being replaced by poultry, fish, bean products, nuts, and grains, and fresh produce consumption is growing rapidly across the country. The USDA's latest guidelines recommend a low-fat diet, with grains as the foundation, or at least 40 percent of one's daily food consumption. The USDA has divided foods recommended for daily intake into six food groups.

The USDA's Six Main Food Groups to Eat Each Day

1. Grains: This category includes breads, cereal, rice, and pasta. Six to eleven servings are recommended per day, depending on age and body weight. One serving is approximately one slice of bread, or one-half cup of pasta, cereal, or rice. Grains have been the dietary foundation for people living in the temperate zones of our planet for thousands of years.

2. Vegetables: When it comes to vegetables, the yellow, orange, or dark leafy green ones are the richest in nutrients. Three to five servings per day are recommended. One serving is approximately one cup of raw vegetables, or one-half cup of cooked vegetables.

3. Fruit: The USDA recommends two to four servings of fruit per day. One serving is approximately one medium-size piece of fresh fruit, or three-fourths of a cup of berries, such as cherries, blueberries, strawberries, ans so forth.

4. Protein: This category includes meat (preferably lean meat with hewer than three grams of fat per ounce), poultry, fish, dry beans, tofu, eggs, nuts, and seeds (with a caution on the high fat content of nuts). Two to three servings are recommended per day. One serving is approximately three ounces of lean meat; three-fourths of a cup of tofu, beans, or low-fat cottage cheese; or one whole egg.

5. Dairy: This includes milk, yogurt, and cheese. The USDA recommends two to three servings per day. One serving is approximately eight ounces of low-fat milk or yogurt, or one ounce of cheese. For those who prefer an alternative to dairy, substitute soy or rice products.

6. Fats: Fat is found in tow forms: saturated and unsaturated. Saturated fat is found primarily in the meat group, while unsaturated fat is found in poultry, fish, and vegetable oils. To meet the need for essential fatty acid, choose from the unsaturated group. One to three servings per day are recommended. One serving is approximately one pat of butter, one tablespoon of oil or salad dressing, or two teaspoonfuls of mayonnaise.

Eight Ways to Help Your Child Develop Healthy Eating Habits

1. Plan your meals for the week with your child, adding flavorful dishes and variety, and make nutritional eating something to look forward to.

2. Serve a balance of foods from the six food groups each day.

3. Encourage children to drink at least eight glasses of water each day, including a small glass before each meal to help prevent overeating.

4. Teach children to eat snacks that are healthy and low in fat, such as fruits, vegetables, air-popped popcorn, low-fat yogurt, bread, or low-fat crackers.

5. Encourage children to eat slowly at each meal, chewing each bite of food thoroughly and putting the fork down between bites.

6. Teach children to eat until the appetite is reasonably satisfied, rather than overeating. Research has shown that those who eat moderate amounts of food, rather than overeating, live longer, healthier lives.

7. Make desserts low-fat and healthy, and save sugar and high-fat desserts (cake, ice cream, pie, pastries, or candy) for special occasions, such as birthdays and holidays.

8. Avoid additives, pesticides, and artificial flavor whenever possible, and eat food that is made with all-natural ingredients. Buy organic fruits and vegetables whenever available.

Five Benefits of Good Nutrition for Children

1. More energy.
2. More brain power for learning and thinking.
3. Better health.
4. Fewer illnesses.
5. Higher performance levels.

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ExerciseOne hundred years ago, scrubbing clothes in a washtub for twenty minutes burned about 140 calories and toned the upper torso and arms. Today, the same task involves putting the clothes into the washer and turning it on, which takes about tow minutes and burns about 14 calories. With all of our modern conveniences, it's no wonder that so many American families are overweight. The U.S. Government's Council on Health and Fitness cites exercise as one of the most important aspects of a child's health. Here are a few ideas about how you can promote a more active lifestyle for your family.

Exercising Together

1. Walk Together: There are over seventy million walkers in the United States. Exercise walking has now become the number one fitness activity in America, with enthusiasts spanning all age brackets. When you are going on short neighborhood errands with your child, consider the benefits of walking rather than driving. A mother of a first grader began to walk her daughter to school each morning instead of driving her. "It makes such a difference in how I feel for the rest of the day, and we have a good time, too!" Taking fitness walks with your child to nature reserves, state parks, or interesting parts of town offers a fun adventure together as well as a good workout.

2. Take Up a Sport with Your Child: More and more parents are combining play and fitness with their children, teaching them how to lead active lives while having fun together. Biking, hiking, tennis, roller blading, running, playing Frisbee, swimming, baseball, basketball, or even kite flying are just a few of the ways that adults and children can keep fit and have some fun together. A mother and her sever-year-old son took up roller blading as a sport, and they now spend some time each week practicing their new skill. "I'm the only second grader with a mom who roller blades," her son Brian said, beaming. A father and his tow teenage daughters recently signed up for an aerobics class together at a local gym. "We have a lot of fun going together, and we keep one another motivated," one of his daughters said.

3. Take a Hike: Hiking is one of the best ways to do aerobic activity together, since the scenery distracts you from the vigorous workout that you and your child will get in just one hour. A single father of five-year-old twin boys takes them on a hike every Saturday morning before lunch. "It's playtime, quality time, and a workout, all rolled into one for us," he said.

Five Benefits of Regular Exercise for Children

1. More energy.
2. More motivation.
3. Better health.
4. Trim appearance.
5. Greater self-esteem.

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Managing StressChildren cope with a certain amount of stress each day, depending on their age and upon circumstances at home and at school. Two questions children often ask when they experience stress are, "How will I get through this?" and "Will it ever end?" The following list of stresses children may experience can be used as a springboard for discussion and to help offer reassurance that, with support, they will get through their stress, and at some point the stress will end.

Twenty-One Ways Children Experience Stress

Ask your child to rank the following list of twenty-one stresses, with 1 being the most stressful, and 21 being the least stressful. Note that this checklist covers only some of the most common fears and stresses that children may experience and is intended for discussion only.

* Moving to a new location and going to a new school.
* Being teased or put down by friends and classmates.
* Losing a parent through divorce or death.
* Getting poor grades in school.
* Fighting or arguing with Mom or Dad.
* Getting lost.
* Going to the doctor or dentist.
* Hearing Mom and Dad quarreling.
* Being suspected of lying.
* Fear of death.
* Being spanked.
* Being left out.
* Getting sick.
* Losing a game.
* Having nightmares.
* Being embarrassed in front of other people.
* Being yelled at.
* Fighting with friends.
* Being harassed, attacked, or molested.
* Being held back a year in school.
* Have a new brother or sister.

Twelve Ways for Children to Reduce and Manage Stress

1. Talk to an adult you can trust about your feelings.

2. Work off tension with physical play or exercise.

3. Breathe slowly and relax your whole body from head to foot when feeling tense.

4. Write about your feelings in a diary or journal each day.

5. Talk to a good friend who listens when you're having a rough time.

6. Ask for some extra attention from your family when you need it.

7. Get plenty of sleep each night, drink lots of water, and eat healthy food.

8. Have a hobby, such as drawing or playing a musical instrument, for relaxation and relief.

9. Learn to laugh at yourself when you make mistakes.

10. Get your tension and anger out in ways that don't hurt anybody -- go for a run, yell into a pillow, punch a punching bag, jump on a trampoline, or throw pillows.

11. Agree with people who tease you with it makes sense to do so. If you drop a ball, for example, say, "You're right, I did drop the ball," in a carefree voice. When the teasing or put-downs are more cruel, learn to walk away, telling yourself, "I don't have to listen to this."

12. Dont' keep secrets inside that are hurting you. Reach out to someone who can help.

Help you child to lead a lifestyle of wellness that includes good nutrition, regular exercise, and skills in managing stress by encouraging the above ideas, and by learning a healthy and active wellness lifestyle of your own.

(took from: 100 Ways to Build Self-Esteem and Teach Values by Diana Loomans with Julia Loomans)