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Posted on Aug 21st 2009 1:00PM by Bob GreeneFiled Under: Diet & Weight Loss, Best Life with Bob Greene
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
It's back-to-school time, which means the carefree days of summer are over and your family will be getting into a routine once again. Don't worry! This can be a good thing, because following a set schedule that consists of regular exercise and healthy meals and snacks can help you and your little ones feel their best.
Of course, you might feel that you have less control while they're in school all day, but if you adopt a handful of healthy habits and work them into your child's daily regimen starting now, you can not only get them used to eating more healthfully and moving more when they're with you, but teach them to make smart choices all on their own. Check out these goals, which you should aim to work into your child's daily routine:
Start off with a healthy breakfast. Kids who have breakfast do better in school than those who don't. Plus, studies in both adults and children show that breakfast eaters are slimmer than skippers. While kids' cereals are notoriously high in sugar and low in fiber, there are a few that provide at least 3 grams of fiber and no more than 7 grams of sugar per 100 calories, such as Kix and Barbara's Puffins. If your child won't eat these, try mixing one with his or her favorite cereal. Smoothies are also a great way to start the day -- toss in some frozen fruit, fat-free milk or soy milk and blend! Make sure to include some form of healthy fat, such as a handful of nuts or whole-wheat toast topped with a spread containing no partially hydrogenated oil, like Smart Balance Buttery Spread. You can even throw a tablespoon of peanut or almond butter into the smoothie.
Pack a nutritious lunch. The only surefire way to control your child's intake of calories, fat, sugar and other unhealthy ingredients is to make the meal yourself. A good old peanut butter and jelly sandwich on whole-wheat bread is a good choice. You can also try a tuna salad to go: Combine a small container of tuna (packed in water) with light mayonnaise, grated carrots and diced celery; serve with whole-wheat crackers. And don't forget about healthy beverages -- liquid calories can add up quickly. Smart sips include bottled water, 100 percent fruit juice cut in half with water and fat-free milk.
Schedule in activity time. Limit TV and video game time to no more than two hours per day total and use all that free time to get your child moving. Children (and adults!) need at least 60 minutes of moderately intense physical activity every day. Whether it's a game of tag, a family walk or even swimming lessons, make sure you and your child get some exercise every day.
Be a role model. Practice what you preach -- your children are more likely to follow your lead if you do. For instance, if you snack on fruit instead of chips, they'll probably do the same. If you turn off the TV and head outside for a bike ride, don't be surprised to find that your child wants to tag along.
Time to stock your shelves with healthy kid snacks -- AOL Health can help.
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| Photo: shoothead, Flickr |
Of course, you might feel that you have less control while they're in school all day, but if you adopt a handful of healthy habits and work them into your child's daily regimen starting now, you can not only get them used to eating more healthfully and moving more when they're with you, but teach them to make smart choices all on their own. Check out these goals, which you should aim to work into your child's daily routine:
Start off with a healthy breakfast. Kids who have breakfast do better in school than those who don't. Plus, studies in both adults and children show that breakfast eaters are slimmer than skippers. While kids' cereals are notoriously high in sugar and low in fiber, there are a few that provide at least 3 grams of fiber and no more than 7 grams of sugar per 100 calories, such as Kix and Barbara's Puffins. If your child won't eat these, try mixing one with his or her favorite cereal. Smoothies are also a great way to start the day -- toss in some frozen fruit, fat-free milk or soy milk and blend! Make sure to include some form of healthy fat, such as a handful of nuts or whole-wheat toast topped with a spread containing no partially hydrogenated oil, like Smart Balance Buttery Spread. You can even throw a tablespoon of peanut or almond butter into the smoothie.
Pack a nutritious lunch. The only surefire way to control your child's intake of calories, fat, sugar and other unhealthy ingredients is to make the meal yourself. A good old peanut butter and jelly sandwich on whole-wheat bread is a good choice. You can also try a tuna salad to go: Combine a small container of tuna (packed in water) with light mayonnaise, grated carrots and diced celery; serve with whole-wheat crackers. And don't forget about healthy beverages -- liquid calories can add up quickly. Smart sips include bottled water, 100 percent fruit juice cut in half with water and fat-free milk.
Schedule in activity time. Limit TV and video game time to no more than two hours per day total and use all that free time to get your child moving. Children (and adults!) need at least 60 minutes of moderately intense physical activity every day. Whether it's a game of tag, a family walk or even swimming lessons, make sure you and your child get some exercise every day.
Be a role model. Practice what you preach -- your children are more likely to follow your lead if you do. For instance, if you snack on fruit instead of chips, they'll probably do the same. If you turn off the TV and head outside for a bike ride, don't be surprised to find that your child wants to tag along.
Time to stock your shelves with healthy kid snacks -- AOL Health can help.
