There is much discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help children become more fit.
Being fit is a way to tell someone to eat well, get lots of physical activity (exercise), and have a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.
Some steps only parents can take - such as serving healthy meals or deciding to take the family on natural increase. But the children could take over as well, when it comes to health.
Here are five rules to live by, if you are a kid who wants to be fit. The trick is to follow this rule most of the time, knowing that some days (like your birthday) might call for cake and ice cream.
Variations eat food, especially fruit and vegetables
You may have a favorite food, but the best option is to eat varieties. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and the longer you do not try for a while. Some foods, like green vegetables, more fun the older you get. Shoot at least five servings of fruits and vegetables a day - two fruits and three vegetables.
Here's one combination that might work for you:
* At breakfast: ½ cup (about 4 large) strawberries on your cereal
* With lunch: 6 baby carrots
* For a snack: apple
* With dinner: ½ cup broccoli (about 2 big spears) and 1 cup salad
Milk Drinking Water and Most Often
If you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Children need calcium to build strong bones, and milk is the source of this mineral. How many children need? If you are younger than 9 years old, drink 2 cups of milk a day, or equivalent. Aim for 3 cups of milk per day, or equivalent. You can mix it with milk and some foods have other calcium-rich milk. Here's one combination:
* 2 cups (about half a liter) of low-fat milk or nonfat
* 1 slice of cheddar cheese
* ½ cup (small container) of yogurt
You probably will want something other than milk or water once in a while, so OK to have 100% juice as well. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punch. They contain lots of added sugar. Sugar just adds calories, not important nutrients.
Listen to Your Body
What seemed to be full? When you eat, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they do not see when they have to stop eating. Eating too much can make you feel uncomfortable and, over a certain period, can cause unhealthy weight gain.
Limit screen time
What's screen time? This is the amount of time you spend watching TV or DVDs, playing video games (console or handheld game systems), and using a computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, cycling, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.
Be Active
One job you have as a child - and it's fun one - is that you get to find out which activities you like. Not everyone likes baseball or football. Maybe your passion karate, or Kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You can even write a list of fun things to do, so you can see when mom or dad says it's time to stop watching TV or playing computer games!
Speaking of parents, they can be very helpful if you want to be a child fit. For example, they can share the house with healthy foods and plan physical activities for families. Tell your parents about the five steps you want to take and maybe you can teach them a thing or two. If you are a suitable child, why should not you have mothers and fathers the right fit?
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