Family Practice Kids Corner

Proper nutrition is important for children too. Recommended is the 5-2-1-0 plan:

• 5 servings of fruits and veggies a day
• 2 hours or less of screen time (computer and TV)
• 1 hour or more of physical activity
• O sugary drinks – more water and low fat milk.

Tips ~

• Try seasonal fresh fruits and veggies.
• Mix veggies in pasta, soup or pizza.
• Add fruits to cereal and pancakes.
• Add fresh lemon, lime or orange slices to water for flavoring and keep a pitcher in the fridge.
• Let kids take turns picking a new food to try.
• Make exercise a fun family activity.
• Take walks – make to sure to include the entire family including pets, ride bikes, dance etc.
• Exercise is good for your heart and makes everyone feel better.
• Make gradual changes to increase physical activity and incorporate it into your daily routine.
• Choose fun seasonal activities.

Interesting facts:

• Try the 3 bite rule
• Eat 3 bites of a new fruit/veggie.
• Keep trying!!
• It can take 7-10 tries before you like a new food.
• What is a serving? Adult- a whole fruit the size of a tennis ball. ½ cup chopped fruit or veggies, 1 cup raw, leafy greens, ¼ cup of dried fruit. Kids – the size of the palm of their hand. American children and teens spend 22-28 hours per week watching television, more than any other activity except sleeping. By the age of 70 they will have spent 7-10 years of their lives watching TV.
• Soda has no nutritional value and is high in sugar.
• Energy drinks are NOT sports drinks and should never replace water during exercise.
• Water is fuel for your body.