Healthy Living For Families:

Helping your child with healthy eating and physical activity at home

Grades 4-7

ActNow BC

An active lifestyle and a commitment to healthy living are the cornerstones of health promotion and key to a strong and sustainable health system. ActNow BC is the Provinces health promotion platform that aims to make British Columbia the healthiest jurisdiction ever to host the Olympic and Paralympic Games by 2010. ActNow BC is a coordinated effort consisting of programs and services that motivate British Columbians to: eat a healthy diet, be more physically active, maintain a healthy weight, reduce, quit and avoid tobacco use, and make healthy choices during pregnancy. ActNow BC also helps schools, worksites, local governments and communities develop and promote related programs and events. For more information: www.ActNowBC.gov.bc.ca

HEALTHY LIVING FOR FAMILIES:

HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

hEALTHY LIVING FOR FAMILIES: an introduction . . . . . . . . . . . .

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SECTION 1
hEALTHY eATING .
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SECTION 2
tIPS FOR PARENTS . . . . . . . . . . . . . . . . . . . . . . . . . Healthy Eating at Home Healthy Eating at School Healthy Eating on the Run and In Your Community Healthy Beverages Choosing Healthy Foods How Healthy are Your Familys Habits?
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SECTION 3
Physical Activity . . . . . . . . . . . . . . . . . . . . . . How Much Exercise Do Children Really Need? All Exercise is Not Created Equal Are Your Children Getting Enough Exercise?
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SECTION 4
tIPS FOR PARENTS . . . . . . Getting Started Getting Active Active at Home Active in Your Community Healthy Screen Time More Tips For Parents
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SECTION 5
Websites AND OTHER RESOURCES . Healthy Eating Physical Activity
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Nothing is more important than our health, and our families health. We all want our children to grow and develop, to feel good about themselves, and to have the energy they need to get the most out of life. As a parent or caregiver, chances are you already know, and teach your children about, the basics of healthy eating and physical activity. This booklet is designed to help you take it one step further, with tips on everything from healthy eating on the run to making screen time (the time your children spend in front of a computer or TV) more active. Youll also find some guidelines here on things like choosing healthy foods and balancing different kinds of physical activity. If you want to learn more, check the websites and other resources listed at the back. Remember: the habits and patterns formed in childhood affect us for the rest of our lives and most of us, no matter how well we live, could eat a little healthier or be more active. Even small changes in our lifestyles today can make a world of difference for our children tomorrow. So thanks for your interest. Reading this far is the first step to a healthier life for you and your family.

HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

1 Healthy Eating
Everyone needs a variety of foods for a healthy mind and body. Good nutrition is even more important for children because theyre actively growing and developing. Children in grades 4 to 7 are also at a stage where their habits may be changing, as they become more independent and start making more choices for themselves. For example, 95 per cent of children 10 and younger eat breakfast every day but, after age 10, the figure tends to drop quite dramatically. By the time they hit their teens, less than half are eating breakfast regularly, meaning there is less chance theyre getting the nutrition they need and more chance theyll be overweight, since children who skip breakfast often fill up on less healthy foods later in the day. Variety is another key concern in grades 4 to 7. Most children at this age dont eat the minimum number of servings from all four food groups in Canadas Food Guide to Healthy Eating. Cant remember the last time you looked at the Food Guide? Its online at www.hc-sc.gc.ca. You can use the guide to help ensure your children get enough of the nutrients they need. You can also follow the tips below for healthy eating at home, at school and on the run.

2 Tips for Parents

Healthy Eating at Home
Children in the tween years are ready to make more choices for themselves, but what they learn at home is still their most important influence, and one that will affect them for a lifetime. You can help them form healthy eating habits by following some of these basic tips:
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always have nutritious foods on hand in the fridge, in your cupboards, or on the counter model healthy eating; children learn what they live remember that breakfast is the most important meal of the day; if your family is short on time in the morning, it might help to set the table and lay out breakfast foods like fruit and cereal the night before encourage your children to get involved in planning and preparing meals; this is a great way to help them learn to make healthy choices on their own eat together as a family when you can; a family meal doesnt have to be a dinner; breakfast, lunch and even snacks are just as important if you have a fussy child or one who doesnt like to eat, try not to get too emotional about it; offer a range of healthy choices and let the child decide whether and how much to eat; some children need to be exposed to new foods many times before theyll try them

HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

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try to include items from at least three, if not four, food groups in every meal; that doesnt mean you have to do a lot of work; a tuna sandwich with milk and a piece of fruit is a good balanced lunch; cereal with fruit and milk makes a healthy breakfast; for more ideas, try the online meal planner at www. dietitians.ca/public/content/eat_well_live_ well/english/menuplanner/Overview.asp

Healthy Eating at School

You cant always monitor what your children eat at school but you can help get them on the right track by following some of these tips:
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send them off with a healthy lunch and snacks to eat throughout the day encourage them to plan and make their own lunches; theyre more likely to eat foods theyve had a say in choosing; you can start by offering a few healthy choices from each of three or four food groups and letting them make the final decisions be creative; theres more to lunch than soup and sandwiches; you might want to try pizza, wraps or even cold waffles or pancakes; leftovers from last nights healthy dinner are a good choice, too if your childrens school has vending machines, a store or a meal program, talk with them about the choices available and guide them towards healthy options; all BC schools have new Guidelines for Food and Beverage Sales; you can see them at www.bced.gov.bc.ca/health/guidelines_sales.pdf

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CHILDREN WHO EAT MEALS WITH THEIR FAMILIES ARE MORE LIKELY TO GET ALL THE NUTRIENTS THEIR GROWING MINDS AND BODIES NEED.

if you have time, you may want to get involved in or work with other parents to start a formal group focused on nutrition at your childrens school; a survey done in 2005 found that BC schools with nutrition groups were more likely to have nutrition policies in place

SENDING CHILDREN TO SCHOOL WITH A HEALTHY, BALANCED LUNCH IS GOOD FOR THEIR BODIES AND BRAINS AND YOUR POCKETBOOK. COMPARED TO BUYING PRE-PACKAGED LUNCHES, IT CAN SAVE YOU UP TO $400 PER YEAR PER CHILD.

Healthy Eating On the Run and In Your Community

A lot of families have busy lives and theres not always time to cook and eat at home. Here are some tips for making healthy choices wherever you go: At home > keep a selection of healthy, easy snacks on hand things like whole fruits, pre-cut veggies, whole grain muffins, cereal bars, or cheese and crackers that children can grab on their way out the door > do the same with meal ingredients: items such as roasted chickens and bagged salads can make it easier to put together a healthy meal fast > if you have time, make extra when you cook and freeze a portion for a fast meal another day > stock items like pita, hummus and carrot sticks that children can use to make their own no-cook meals in a hurry In restaurants > remember that fruit, veggies and milk are important for growing children > look for roasted, baked or steamed foods on the menu, rather than deep-fried or pan-fried > choose smaller portions when theyre available; if theyre not, consider sharing
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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

In the community > consider shopping at farmers markets or getting involved in community gardens (if you cant have a garden at home); these options can provide fresher, more nutritious foods as well as opportunities for learning about where good foods come from > if theyre interested in learning more, your children might enjoy a childrens cooking program; these may be offered through schools, recreation centres or community organizations

Healthy Beverages
When children are thirsty, water is the best choice. Milk and fruit juice (made with 100% fruit) are also healthy choices, but fruit juice has lots of natural sugar and should not replace milk or water. Children should have no more than two servings of juice per day.

Choosing Healthy Foods

Children in grades 4 to 7 need to eat a little and often to help keep them active and fuelled up throughout the day. They should be getting three meals and two or three snacks per day, including:
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two servings (each the size of a deck of cards) of meat or alternatives like beans, tofu or lentils three to four servings of dairy products like milk, yogurt, lower-fat cheese or fortified soy drinks lots of fruits and vegetables the more colourful the better, and

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LOCAL, IN-SEASON FOODS ARE FRESH, NUTRITIOUS AND OFTEN THE LEAST EXPENSIVE. BUYING WHATS IN SEASON IS ALSO A GOOD WAY TO VARY YOUR MEALS THROUGHOUT THE YEAR.

whole grain foods like bread, pasta or cereal with every meal and most snacks (see Canada Food Guide to Healthy Eating for recommended serving sizes)

The following tables give examples of healthy and less healthy choices in each of the four food groups. As youll see, the healthiest foods tend to be the least processed, and have the lowest levels of sugar, fat and salt. The kinds of foods shown in the less healthy table can be okay for children to eat now and then, but should be balanced by lots of other healthy choices.

Examples of Healthy Choices

Grain Products Whole grain breads, bagels, buns, crackers, English muffins, tortillas Whole grain unsweetened or low sugar, high fiber cereals Whole grain pasta, brown rice Whole grain pancakes, scones, home-made muffins Plain popcorn Small amounts of baked whole grain or corn snacks Vegetables + Fruits Most fresh, frozen or dried vegetables and raw, frozen or cooked fruits Vegetables or fruits canned in water or juice Oven fries or baked potato wedges tossed in a small amount of oil Fresh salsas Some frozen fruit bars made with pureed fruit Some dried fruit or unsalted baked potato or veggie chips Milk Products Plain, unflavored milk (skim, 1%, 2% or whole) and fortified soy beverages Regular and light cheeses Plain or simply flavoured yogurts Home-made puddings and custards Meats + Alternatives Chicken, turkey Fish and seafood, fresh or canned in water or broth Lean meats and game Eggs Tofu Legumes beans, lentils, peas, dal, falafel Peanut and other nut/seed butters Plain nuts and seeds (with no added salt, candy or chocolate)

HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

Examples of Less Healthy Choices

Grain Products Baked goods high in fat, sugar and/or salt such as: crackers, sweet muffins, cakes, cookies, squares, doughnuts, pastries, croissants (especially if big) Salty grain and corn snacks, whether baked or fried Vegetables + Fruits Fruit-flavoured drinks with names like beverage, drink, blend and cocktail; these are typically made of mostly sugar, water and artificial flavouring Fried and/or salty potato or veggie chips Deep-fried vegetables Candy coated fruits Milk Products Candy flavored milks Cream cheeses and spreads Candy flavored ice creams or frozen yogurts Meats + Alternatives Fatty cold cuts Deep fried products Chocolate or yogurt covered nuts Nut or seed candies (i.e. sesame snaps) Other foods Soda, pop, ice tea, fruit ades Caffeinated beverages Candies and chocolates Condiments such as soy sauce, cream cheese, margarine, oils, ketchup, mustard, pickles, olives, jams, honey, cream, butter, etc.

How Healthy are Your Familys Habits?

Most BC families do a pretty good job of making sure their children eat well, but most of us also have some room for improvement. Heres a list of questions you can use to think about what, if anything, you might want to change in your household.

FOOD LABELS CAN HELP YOU MAKE HEALTHY CHOICES, BUT THEY CAN ALSO BE CONFUSING SOMETIMES. FOR TIPS ON READING FOOD LABELS, SEE
WWW.HEALTHYEATING ISINSTORE.CA

Does your family eat at least one meal together most days of the week? Do your children eat three meals and two or three small snacks a day? Do they eat breakfast every day? Do they eat a variety of different coloured fruits and vegetables every day? Do they eat three to four servings of milk products every day (milk, yogurt, cheese, etc.)? Do they eat at least five servings of grain products every day? Do they eat a variety of foods every day? Does their school provide healthy choices? Do you talk with your family about what they see on TV or in magazines? This is important because the media have a major influence on most of us, and children tend to be even more impressionable than adults. Do you focus on abilities rather than looks? Remember that bodies come in all shapes and sizes and the messages you give your children can make a big difference in their own self-esteem, as well as how they see the world.
For more information on healthy eating, see the list of websites and other resources at the back of this booklet.

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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

3 Physical Activity
Most children in grades 4 to 7 are full of life and energy; sometimes, the biggest challenge is getting them to slow down! As a parent, you can take advantage of that energy and help your children form healthy habits by, for example, introducing them to new activities, teaching them about things like warming up and stretching, and encouraging them to take active breaks from watching TV or using the computer. Children who are physically active tend to be healthier, happier (with better self-esteem and self-confidence), and better learners, since physical activity improves their ability to focus and concentrate. It can also help them learn new skills, make friends, maintain a healthy weight and start down a path to a lifetime of healthy living and achievement. Are your children already physically active? Do they already include 90 minutes of physical activity in their daily lives? If so, you might want to skip ahead for tips on varying activities, and being more active together as a family. If not, read through the ideas that follow and think about what might work for your family. And remember: even small steps can make a big difference.

CHILDRENS WEIGHT CAN CHANGE A LOT IN THE YEARS BETWEEN GRADES 4 AND 7 BUT EVEN IF THEIR WEIGHT GETS AHEAD OF THEIR HEIGHT DIETS ARENT A GOOD IDEA. ITS MUCH MORE HELPFUL TO FOCUS ON EATING A VARIETY OF HEALTHY FOODS AND STAYING PHYSICALLY ACTIVE.

AS A PARENT, YOU CAN ACHIEVE A LOT BY MODELING HEALTHY HABITS. BE ACTIVE. PLAY WITH YOUR CHILDREN. TALK TO THEM ABOUT PHYSICAL FITNESS AND HELP THEM UNDERSTAND HOW IT CAN HELP THEIR BODIES AND MINDS.

How Much Exercise Do Children Really Need?

Canadas Physical Activity Guide to Healthy Active Living for Children and Youth recommends a minimum of 90 minutes of physical activity every day. It also recommends that:
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one third of that should be vigorous activity, like running, basketball, fast swimming, hockey, aerobics or lacrosse, and two thirds should be moderate activity, like hiking, dancing, skipping rope, playing tag, skating or skateboarding.

Children who are less active can work up to 90 minutes gradually; for example, they can increase their daily active time by 10 or 15 minutes every month. Find out how by ordering a free copy of Canadas Physical Activity Guide to Healthy Active Living for Children and Youth at www.phac-aspc.gc.ca/pau-uap/paguide/child_youth/ index.html

All Exercise is Not Created Equal

Children need different kinds of exercise for healthy growth and development. Canadas Physical Activity Guide to Healthy Active Living for Children and Youth recommends a combination of activities to help build endurance, flexibility and strength. Endurance activities like running, skating, swimming and biking exercise the heart and lungs, as well as large muscle groups. Flexibility activities like playing on monkey bars, dancing, playing catch, raking leaves, stretching and doing yoga help to relax muscles and keep joints moving freely. Strength activities like climbing, carrying backpacks and books, taking out the garbage, and doing things like sit-ups and push-ups help build stronger bones and muscles.

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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

Are Your Children Getting Enough Exercise?

Some parents already have trouble keeping up with all their childrens activities. Others might not have given much thought to exactly how much, and what kind of, physical activity their children get from day to day. To get a better sense of how active your children are, consider filling out the Activity Log at the back of this booklet. You can also use it to help encourage less active children to work their way up to the 90-minute target.

4 Tips for Parents

Getting Started
One of the best ways to get children active is to get them involved in an activity they love. Some children find these easily and on their own. Others may need some support and encouragement. You can start by trying some of these ideas:
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talk to your children about what interests them help them decide if they prefer an organized activity with a team or group, or if they would rather do something on their own, or with just one or two close friends help them choose an activity thats appropriate for their age, size and level of development look for activities that give them a chance to learn and have fun

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A RECENT SURVEY FOUND THAT 48 PER CENT OF BC CHILDREN AGED FIVE TO 17 WERE PHYSICALLY ACTIVE FOR LESS THAN 60 MINUTES A DAY. THESE CHILDREN COULD BE MISSING OUT ON OPPORTUNITIES FOR OPTIMAL GROWTH AND DEVELOPMENT.

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talk to them about their experiences, as they try different things What did they like? What didnt they like? What might suit them better? be flexible; children at this age can grow and change quickly; their interests and preferences can quickly change as well.

Getting Active
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CHILDREN WITH DISABILITIES MAY FACE EXTRA CHALLENGES GETTING PHYSICALLY ACTIVE, BUT THERE ARE LOTS OF RESOURCES THAT CAN HELP. FOR EXAMPLE, THE ACTIVE LIVING ALLIANCE FOR CANADIANS WITH A DISABILITY HAS INFORMATION ON THINGS LIKE ADAPTIVE SNOWBOARDING AND CURLING FOR THE VISUALLY IMPAIRED, PLUS FACT SHEETS ON A WIDE RANGE OF PHYSICAL ACTIVITIES, ON ITS WEB SITE: WWW.ALA.
CA/CONTENT/HOME.ASP

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Children who arent used to regular activity should work up to it slowly. Start with 10 or 15 minutes at a time and see how it goes. If you have concerns about your childs heath, talk to your health care professional and see if there are any special precautions you should take. Warm up first and cool down afterwards with a walk, a slow jog or other types of gentle movement. Stretch major muscle groups to help avoid strain. Drink lots of water before, during and after physical activity. If theres equipment involved, make sure its the right size and in good condition to help ensure safety.

Active at Home
Physical activity doesnt have to involve equipment or organized sports; it can be as simple as playing games and helping out around the house. Here are some tips to help make your childrens daily lives more active:

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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

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encourage them to help with things like setting the table, taking out garbage, carrying groceries, washing the car or caring for the family pet make household chores like dusting, tidying and sweeping more fun by playing your childrens choice of music while they work in the yard or garden, look for ways to add fun to work; for example, if your children rake leaves, let them jump in the piles afterward; if theyre shoveling snow, finish up by making snowmen squeeze in extra activities where you can; for example, have a game of hide-and-seek or tag before bed encourage your children to walk, cycle, in-line skate or scoot to school, or to the bus stop if school is far away

ONE WAY TO HELP ENCOURAGE HEALTHY SCREEN TIME IS TO HAVE YOUR CHILDREN CREATE A TWO OR THREE MINUTE MINI WORKOUT THEY CAN DO EVERY HALF HOUR OR SO. LET THEM DECIDE WHICH ACTIVITIES TO INCLUDE. THEYRE MORE LIKELY TO DO IT IF ITS FUN!

ONE WAY TO GET YOUR FAMILY MOVING IS TO PICK A DESTINATION WHISTLER MOUNTAIN

Active in Your Community

You can fit a lot of extra activity into your daily life by looking for options other than driving whenever you need to go somewhere. Whether its to school, a lesson, the playground or the corner store, consider parking the car for a while and getting there another way. These tips can help make it easier:
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- NOTE HOW FAR AWAY IT IS, AND THEN SEE HOW QUICKLY YOU CAN GET THERE BY ADDING UP THE DISTANCE EACH FAMILY MEMBER WALKS, RUNS, SKATES, CYCLES, SCOOTS OR SWIMS EACH DAY. YOUR MEASUREMENTS DONT HAVE TO BE EXACT;

plan ahead to make sure you have enough time dress for the activity; for example, if youre walking, wear comfy shoes dress for the weather

THE POINT IS TO MAKE ACTIVITY FUN AND DO IT TOGETHER AS A FAMILY.

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follow road and safety rules; for example, many communities do not allow bike riding on sidewalks have any special gear or equipment you may need, like helmets or knee pads, organized and ready to go before you leave the house

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exploring parks and playgrounds as a family checking out biking or hiking trails planning your vacations around activities like camping, skiing, canoeing, hiking, swimming or snorkeling

Healthy Screen Time

Between TV and computers, todays children spend a lot of time in front of screens. Some parents choose to limit that time by, for example, allowing it only at certain times of the day, or having children earn their screen time by doing chores or a certain amount of physical activity. Here are some other tips for healthier screen time:
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have your children use an exercise ball instead of a chair; sitting on the ball helps to strengthen core muscles in the back and tummy and encourages good posture encourage regular movement breaks; its not healthy for anyone to sit in front of a screen for more than 30 minutes at a time; children can get up and stretch, do jumping jacks, run in place, walk around the house, or do whatever activity they enjoy for a few minutes every half hour or so

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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

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TV commercials are great opportunities for children to shift gears; encourage them to be active for a few minutes every time a program theyre watching takes a break Reduce non-active time including television, videos and playing computer games by at least 30 minutes a day use the time to be active

More Tips for Parents

Here are some more ideas for encouraging your children to be physically active:
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be active and play together: jump rope, fly a kite, play catch, shoot hoops, play tag, or make up your own games, as long as youre moving give presents that encourage activity, like badminton rackets, bats, balls, bikes, skate boards and skipping ropes help less active children set realistic goals for gradually increasing their levels of activity remember that physical activity doesnt have to be competitive make sure your children know you dont have to be on a team, or be a star, to get the benefits of regular physical activity.

For more information and ideas, see the list of websites and other resources at the back of this booklet.

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Websites and 5 Other Resources

Healthy Eating
Dial-a-Dietitian (toll free in BC): 1-800-667-3438 or www.dialadietitian.org Canadas Food Guide to Healthy Eating: (also available through your public health unit) www.hc-sc.gc.ca Eat Well, Live Well - Make Nutrition Come Alive: www.dietitians.ca/eatwell Learn how to read labels: www.healthyeatingisinstore.ca Lets Make a Meal!: A fun interactive menu planner www.dietitians.ca/eatwell Self-Esteem and Body Image Resources for Parents: www.missionnutrition.ca Concerned Childrens Advertisers: Help your child learn to see what lies behind media messages: www.cca-canada.com

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HEALTHY LIVING FOR FAMILIES > HELPING YOUR CHILD WITH HEALTHY EATING AND PHYSICAL ACTIVITY AT HOME

Physical Activity
ActNow BC: www.health.gov.bc.ca/prevent/actnow.html Canadas Physical Activity Guide to Healthy Active Living for Children and Youth: www.phac-aspc.gc.ca/ pau-uap/paguide/child_youth/index.html Canadian Fitness and Lifestyle Research Institute: www.cflri.ca Healthy Active Living for Kids and Youth: www.caringforkids.cps.ca Active Healthy Kids Canada: www.activehealthykids.ca Canadian Health Network: www.canadian-health-network.ca Canadian Association for Health, Physical Education, Recreation and Dance: www.cahperd.ca The Way to Go!: www.waytogo.icbc.bc.ca Action Schools! BC: www.actionschoolsbc.ca Go for Green: Active and Safe Routes to School www.goforgreen.ca

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PHYSICAL ACTIVITY LOG

Date Type of Activity (sessions of 10 minutes or more) Time (minutes) Distance Effort (light, moderate or vigorous)

I achieved 90 minutes of moderate/vigorous physical activity ____days out of 7. Keep it up! Youre on your way to a healthy lifestyle. I achieved 30-60 minutes of moderate/vigorous physical activity ____days out of 7. Good work youre on your way! Keep working towards reaching 90 minutes a day. I achieved up to 30 minutes of moderate/vigorous physical activity ___days out of 7. Youre taking the first steps towards a healthy lifestyle. Keep adding more physical activity to each day.
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