Sometimes I am asked, what is the one most important habit I can change that will make a difference in my child’s health. That is not an easy one to answer, because I start to think about vegetables, healthy snacking, portion sizes, daily fitness.

But if I had to say one thing to parents that could be the most influential on their child’s health habits, I would say

“sitting down and eating meals together as a family every day”

I know, it sounds too simple. But sometimes, the most simple things turn out to be the most important. And let’s not confuse “simple in principal” with “simple to implement”. We have a very busy lifestyle and it seems like we are always running to get one more thing done. And sitting down as a family requires a little bit of planning. And planning requires some time. But there are so many reasons why this is so beneficial for kids.

The obvious:

• time to talk as a family
• learn about each other’s day
• parents can role model for kids healthy eating habits
• kids can learn table manners
• parents can provide meals with healthy choices
• parents can encourage kids to eat until they are full – forget the “clean the plate” (that’s old school)
• parents can provide variety, foods from all the food groups

This is just off the top of my head, but I am sure you can add to the list. But still not convinced. How about this:

• University of Minnesota did a study and found teens who at most of their meals with the parents turned into college students who ate the most fruits and vegetables

• University of Minnesota study found that family meals drastically reduced the risk of kids developing an eating disorder

• Harvard University study indicated that younger children who ate meals with their parents had better vocabularies.

• Columbia University study found that high schoolers who had dinner with their families got 40% more A’s and B’s that those kids that did not.

Do I need to find more studies to prove the power of family meals? Kids enjoy time with Mom and Dad. Family time is so precious and when you add in all these bonuses, well, it is hard not to make it a priority.

To provide even more positive influences on your child’s eating habits- have the kids participate in preparing the meal. There are a ton of studies that indicate the healthy habit benefits of this activity! But that is for another blog!

Wow, the national Turn off the TV week has officially ended. How did you do?   Were you and the kids able to make it a full week without TV?    Regardless of your answer, whether you made it through the whole week or not, you still raised your family’s awareness of the importance of limiting TV time.

For those families that did participate, here is some good news:

• most families who participate in this event, will find that their child’s TV viewing is reduced following the event!

So now is the time to build off that momentum!   Keep the spirit in the house going for more family fun and more fun activities besides TV.

For those of you who did not participate in the event, you can still help your child reduce their TV viewing time!

First, we must answer the question, “How much TV time is recommended for kids?” Kids should watch only 2 hours (or less) of TV a day. There are so many studies that have correlated longer TV viewing time with:

• poor snacking habits
• childhood obesity
• lower activity levels and the list goes on.

But, you don’t need these studies to tell you what our common sense already knows.

Kids need to be active. TV, like so many things, is okay in moderation. If you need some help keeping it fun, we have some tools for you.

Limit TV to 2 hours a day, kids friendly agreement.  Use this to discuss the reasons with your child why it is important to limit TV. But focus on all the fun activities that they could be doing instead of TV.

Have the kids participate by picking the TV programs they want to watch. Then have them keep track of their programs with our TV viewing tracking sheet.

Don’t forget to always keep it fun for the kids.  They will look back and remember these family activities and it will also help them form positive associations with healthy habits.  And that is something that will carry forward through their lifetime.

Strength training helps every body. Pump up your metabolism and build stronger muscles, bones and tendons, and improve posture, flexibility and balance.

Lift weights, try resistance bands and inflatable exercise balls, at home or the gym. Learn some strong moves in a class or with a trainer.

Show your kids how much you enjoy exercise. You are the biggest advertiser in your kids life!

Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Thanks to Healthy Monday organization for sharing their Monday tips.

Meatless Monday has just released a video about the astonishing and rather surprising effect we can have on this planet by making one day a week – a meatless day. With this past Wednesday being Earth Day, we have to ask ourselves what can we do that will really make a difference.

Click here to see this video and be prepared to be surprised. I know I was!

Who would have thought there would be such huge positive effects on the planet if we all just gave up meat for one day! The green gas emissions, the water, our health….it goes on. Just watch the video (it’s only 4 minutes long and has some humor)

I was raised with meat and potatoes, actually more like meat and rice (Peruvians love rice) and I enjoy a nice piece of steak. But, it is true that we Americans eat way more meat than our body needs. And we are teaching this to our kids.

There is a reason the USDA changed the meat food group to be called the Meat and Beans Group. Beans are a very tasty and high protein food that can be easily substituted for a piece of meat. How much meat or high protein food does the USDA recommend for a child:

Children
2-3 yrs old — 2 ounce equivalents
4-8 yrs old — 3 to 4 ounce equivalents

Girls 9-18 yrs –5 ounce equivalents

Boys 9-13 yrs –5 ounce equivalents

14-18 yrs –6 ounce equivalents

When you think in terms of ounces, it is like, wow, why are restaurants serving an 8 oz piece of meat as the small cut? Why is there a 24 ounce option? We don’t need that much! Look at your palm…that is about 3-4 ounces of meat.

Kids do need protein but there are many other choices besides meat:

• eggs
• beans
• nuts
• seeds
• tofu

It is good to teach kids to vary their diet with all kinds of foods. You can download and print this free Recipe Booklet of meatless recipes to try that are high in protein and taste great. Get the kids involved and have them help pick one out. Make it fun and teach kids the importance of healthy eating and a balanced diet. Don’t forget, they are watching and learning about their eating habits every day.

Nourish Interactive is proud to be a partner with Meatless Monday, a nonprofit organization .

Just checking in with everyone.  We are on the third day of the national “Turn Off TV” week.   This week is a great opportunity for some serious family fun.  With the first two days behind you, the kids may be surprised that it isn’t that hard after all.  In fact, coming up with different things to do is fun!As a reminder, here is some 50 fun ideas for Turn off TV week activities that the whole family can enjoy.

The kids are also learning about Turn off TV week in their monthly online kids Explorer page. For those of you who forgot or have not started, it is not too late.  You can start today.

Make sure to get the kids involved because this is really a family event. Read more about how to participate in Turn off TV week and ideas for limiting TV time.

Here are some tools to help you get started:Turn Off the TV Family Agreement sheet.  Get everyone on board and have the whole family sign it.  Then post it on the fridge as a reminder to everyone.

This should be of no surprise to anyone. It actually seems rather obvious! But a recent study conducted by UC Berkeley found the following stats:

• childhood obesity rates among 9th graders were increased by 5.2% when a fast food restaurant is within 1 block of a school
• calories could increase from 30 to 100 calories a day depending on the proximity of the fast-food restaurant
• the greatest effect on childhood obesity rates were most effected in the Hispanic and females population

The study looked at over 1000 schools in California over an eight year period.Some lawmakers are pushing for bills that will prohibit fast-food restaurants from being built within a mile of school. But I don’t think this really addresses the key issue. Making it less accessible is certainly going to help but will it really solve the underlying problem?

Children have to be taught at a young age good eating habits. Eating fast food once in a while is okay. It is when this becomes the norm, that we have problems. So what are parents to do?

I remember when my kids were in middle school, it was a big treat for the kids to walk to McDonalds (about 1 block away) on a minimum day. The kids could hang out for a while, and of course, the food was cheap, so lunch money went a long way. But this was considered a once in while activity. It was not to be done on any regular manner. They weren’t taken to a fast-food afterschool when they were in elementary school. And let’s face it, once they hit high school, well they get pretty mobile and if they don’t have good eating habits by then…..yikes, it is very hard to instill them at that age!

We need to be the ones to help our kids learn at a young age what is only “once in while foods”. By helping kids know about healthy foods in a way that is meaningful and engaging to them. If we just say, “no” you can’t eat that, then the mere fact that it is forbidden (and let’s not forget they are seeing lots of fun advertising about it!) will probably make them want it more.So be a role model for good eating habits and when you do take them to a fast-food outing, help them learn to balance their eating choices with some healthy choices. Help them understand, why it is not healthy for the body to eat this type of food regularly.

Help them learn that if they do eat this type of food, one fast-food meal could be equal to an entire days worth of food. They will need to be extra active to burn off some of those extra calories.And finally, make eating together as a family the biggest treat and fun event of all.

Resource:
Our printable healthy tips sheet:
Eating out and healthy choices

Celebrate Earth Day – get outside with the kids. Connect with the natural world by exploring and helping the environment. Take a hike, pick up trash, plant a native tree or shrub. Hands-on activities in nature are good for your family’s health and the planet’s.Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note! Thanks to Healthy Monday organization for sharing their Monday tips.

Children role model healthy fitness and eating habits from their parents. Our website was created to give information and tools to parents and children so the whole family can work as team to establish healthier daily habits for a lifetime of good health.

Visit our website Nourish Interactive for healthy family nutrition and fitness tools and tips!
Healthy Family Nutrition Articles
Printable Daily Health and Fitness Tips Calendar
Healthy Eating Goal Trackers and Food Diaries
Interactive Nutrition Education Tools -BMI Calculator, Meal Planners, and more!

For Kids- fun health and nutrition games and tools

Membership is free – sign up for Chef Solus and the food pyramid adventure game a multi-level animated game that teaches kids about healthy habits. Our website, games and free health tips monthly e-newsletter are available in English or Spanish.

We often think that healthy foods tend to be the more expensive foods.  But that is not necessarily true.

There are some simple rules you can follow that will help you buy healthier foods at an inexpensive price.

• by fruits and vegetables in season
• by in bulk when in makes sense
• avoid processed foods, they tend to be more expensive
• avoid prepackaged or convenience packaging, these tend to be more expensive (you can create your own prepackaging at home easily with  ziplock baggies)
• look at portion sizes, some foods give you a lot of vitamins with just a handful – making them great snacks
• eat a variety of foods from all the food groups

Here is a list put together by MastersInHealthCare.com listing for us the top 50 foods that give you the best value for your dollar!

1. Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
2. Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
3. Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
4. Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
5. Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a “super fruit” because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
6. Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
7. Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
8. Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
9. Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
10. Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
11. Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and “have the highest overall mineral content of common fruits,” according to California Figs.
12. Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
13. Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
14. Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
15. Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.
16. Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
17. Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
18. Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
19. Squash and Zucchini: Summer squash and zucchini are only about $1 – $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
20. Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
21. Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
22. Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
23. Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
24. Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
25. Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
26. Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
27. Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
28. Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
29. Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
30. Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.
31. Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
32. Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
33. Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
34. Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
35. Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
36. Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.
37. Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.
38. Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
39. Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
40. Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
41. Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
42. Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.
43. Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
44. Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
45. Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.
46. Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
47. Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
48. Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
49. Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
50. Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

Getting kids in the kitchen at an early age can really make a difference in their food preferences, eating habits and nutrition!I was reading an article written by KidsCooking411 discussing kids “natural interest” to cook. 

She’s right.  Kids do love to play in the kitchen and interact with food.  When my daughter was 2 years old we did buy her a little stove that she played with everyday.  Pretending to cook, and wash dishes.  Even my son loved to be in the kitchen helping with different cooking activities.  (of course that disappeared during the teenage years-but that’s a different topic!)

I am always looking for good sites to share with you that give fun and practical suggestions from people who are truly committed to fighting childhood obesity and promoting nutrition for kids.  KidsCooking411 has some great recipes for kids and ideas for how to get kids cooking!

Keeping it fun for kids is so important because that keeps them engaged and wanting to learn more!  It also sets a strong foundation for kids to build positive associations with healthy foods.  Kids who refuse to eat a green vegetable might start to change their mind when they help pick out the vegetable, or stir the vegetable or add the vegetable to a recipe!!  You get the idea! The more involvement with healthy foods, the more open the child will be to trying them.

KidsCooking411 is written by Jan McCracken who is a writer and publisher of  several cookbooks.

Dancing with the stars, Julianne Hough has joined KaBOOM, to find 100,000 play spaces in 100 days.   The organization is planning to map and rate playspaces nationwide.  This will be a great resource for families.  But more importantly, it will also help identify locations that need playgrounds built!

Part of being healthy is being active.  Kids need a safe place to run, jump and have fun while being active.  So having enough playgrounds designed and designated for safe play is very important.

They can use your help.   Just visit KaBOOM’s Playspace Finder and mark your favorite playground.  You can even upload a picture.   (You will need to create a username in order to enter this information)

For every playground that is marked on the map through June 30, Hough will donate $1 to one of six charities (up to $100,000), including YMCA of the USA, National Wildlife Federation, Shaping America’s Health, Jumpstart, America’s Promise Alliance and First Book.

To find a nearby playground, use the KaBOOM map!

Need some other ideas, here are two resources:

25 Indoor and 25 Outdoor fun activities

Tips to get kids active