- Children between the ages of 7 and 11, who eat while watching a TV program with food commercials, eat 45% more than those that see other types of commercials!! That is a whopping 10 pounds in one year! This is just one more reason to not eat while sitting in front of the TV. – Health Psychology Journal
- Switch to whole grains (brown rice, pasta, bread, English muffins, bagels, crackers, cereal, etc)
- Eliminate trans fats; trans fats increase bad cholesterol and decrease good cholesterol. Look for hydrogenated oils (can also state partially hydrogenated) in the ingredients list of food labels. A product can claim 0g trans fat if it has less than 0.5g per serving. CAREFULLY READ THE FOOD LABELS!
- Eat plenty of fruit and vegetables. Make fruit salads for snacks, veggies and low fat dip, salads with meals, or fruit packed in lunches.
- Get ACTIVE! Go for walks, hikes, or bike rides as a family. Make sure that children know that you have made a commitment to exercise.
- Limit red meat to one time a week. Substitute ground turkey breast for hamburg in recipes. Try to choose chicken breast, turkey breast or fish more often.
- Have a discussion prior to going to parties or events. Make sure there is game plan for food choices so that everyone is on the same page. For example, limiting treats or portion control.
- Limit screen time (computer, video games and TV) The American Academy of Pediatric recommends less than 60 minutes of screen time on week days and less than 120 minutes on weekends.
