It’s National Nutrition Month® and a great reminder to all of us about the importance of eating healthy.

The American Dietetic Association promotes March as National Nutrition Month®.  This organization reminds us every year that nutrition is a very important part of our well-being.  In fact, a key component, especially for our children.  Each year, the ADA challenges us to find ways to improve our nutrition.  This year, they are asking us to build “Nutrition from the Ground Up”.

I was thinking about that, what does that really mean?

I think that building nutrition from the ground up means that nutrition really starts at home.  Food associations, preferences and habits are really formed at a young age at home.  Kids are learning every day from their parents about nutrition and how important it really is (or not).  And we, parents, are solidifying our family’s habits every day by the foods we choose to buy, the meals we decide to cook, the way we eat our meals etc.

I believe that if we are going to improve our nutrition and overall well-being, then we need to start with our foundation (the ground floor!)  - our home.

But sometimes it can be challenging to come up with a plan of action to change your family’s eating habits.  We know that with everyone’s busy schedule, who has time?    I think that nutrition habits at home don’t have to be drastic.  In fact, sometimes it is the little changes that can really help you and your family “build nutrition from the ground up!”

We want to help you.  We have a very simple “3 steps to a healthier family” to help you begin.  Three doesn’t sound too overwhelming and our suggestions our very doable.

1. Decide as a family that nutrition is important.  National Nutrition Month gives you a great reason to talk as a family about nutrition and how nutrition impacts a body’s health.
2. Evaluate your current eating habits.  Think about the kinds of foods you eat, meal time for the family, snacks, fast foods, cooking and eating out routines
3. Pick just one or two changes your family will make together to improve your nutrition

Building nutrition from the ground up starts with acknowledgment that it is important.

And remember, it is important to change habits gradually and to keep positive.  Oh, and keep it fun!

Resources:

Learn more about National Nutrition Month and healthy eating- Many topics of interest to parents from the American Dietetic Association

Helping Kids Develop a Taste for Healthy Foods-  American Dietetic Association

“Improving your family’s nutrition one step at a time“- ‘Nourish Healthy Kids – March Edition’

Setting Family Goals and Fun Tracking sheets for the family- Printable healthy eating and physical activity trackers

Note to bloggers:  National Nutrition Month® is asking bloggers to share their ideas and thoughts this month on “What it means to you to build nutrition from the ground up”.  Read more information about how to participate in this campaign.

Can you tell if your child is overweight?

According to a new study, you may be underestimating your child’s weight. A large proportion of the parents of overweight children—and especially mothers, who are surveyed more often—do not perceive their children as overweight. In some studies, the percentage of parents who don’t realize (or won’t admit) that their child is overweight has been reported to be as high as 80% to 90%.

One thought was that we have a greater percentage of overweight and obese children.  So overweight kids don’t stand out as much as they used to twenty years ago.

Regardless, of the reasons, it is important to first start with a pediatric check up and see where your child is on the growth chart.  You can also use our BMI calculator designed for kids but remember this is just one measurement and has to be combined with other factors.  If your child is indeed overweight, then working with a dietitian is recommended. The basics will still apply:

Don’t single out your child, work as a family to eat healthier

Set one or two goals for changing eating habits and track them.

Be patient, positive and encouraging.

General guidelines of areas to work towards:

• Find activities that your child and family can do together and work towards being active for at least one hour every day.
• Increase fruits and vegetables.
• Decrease sugary and fatty foods that don’t offer nutrition,  just calories.
• Get plenty of sleep.
• Limit TV time and screen time to 2 hours or less a day
• Eat breakfast every morning

Resources from Nourish Interactive:

Printable Nutrition Tips and Tools for Parents

Healthy Parenting Nutrition Articles- ‘Nourish Healthy Kids’ newsletter articles and tips

Free Nutrition Education Games for Kids!- Fun interactive games and tools

Healthy Nutrition Tips Calendar -Printable PDF

Printable Healthy Nutrition Tips Calendar

Start your week by doing the Monday 2000! Stay within the recommended 2000 calorie limit by snacking on 
fruits, vegetables and low-fat cheese.  Help your kids learn from you how to snack smarter!

The Kaiser Family Foundation released a report in January showing just how much time kids were spending on entertainment media, like tv, video, computer, ipod etc in a typical day.  The study was conducted with kids from 8 to 18 years old.

You may surprised to read these results:

There is a lot of correlations and stats about what was found.  But let me just make it simple.

Kids are spending way too much time in front of the screen.  Cell phones and ipods are adding to that.  What was interesting was according to this study, only 3 out of 10 young people said they had rules about how much time they could spend in front of the screen.

Some other interesting finds:

• big increase in mobile media usage – cell phones and ipod
• 64%of young people said the TV is usually on during dinner time
• 45% said the TV was on most of the day

Read the full report from Kaiser

Related resources: Reducing tv – screen time articles- printable goal trackers

How to limit your child’s TV habits in a positive way- ‘Managing TV Time’ -Nourish Healthy Kids Article

Ideas for ’screen free’ alternative activities- ‘TV and screen free’ list of ideas- fun activities for kids.( printable pdf)

Limiting TV time-  printable time tracker for kids -Printable daily/weekly limiting screen time goal sheets for kids

Set a Limit TV time (or whatever media device) Kids GOAL sheet- Printable agreement sheet

Include some rest and relaxation in your schedule this Monday. Not only will you feel better, you’ll have more energy and a positive attitude for tackling your to-do list!

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.

Michelle Obama speaks out on the new initiative “Let’s Move”

Let’s Move will give parents the support they need, provide healthier food in schools, help our kids to be more physically active, and make healthy, affordable food available in every part of our country.

We support Michelle Obama and our President 100%.

Healthy Choice Resources

Fun Healthy Goals and Tracking sheets

Nutrition Games and Tools for Kids

Nutrition Tools for Parents

Nutrition Tools for Teachers

Most holiday pledges are broken in the first few weeks of the New Year. Teach your children how to focus on healthy goals each and every Monday to maintain the momentum you need to make real change!

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.

A very exciting and ambitious goal was set by President Obama this week.

President Obama has announced that a task force on Childhood Obesity has been created.

Spurred by the sad fact that:

• kids are predicted to have a shorter life span than their parents
• childhood obesity and the related diseases has tripled among children
• current strategies are not working

President Obama has made this one of his key missions:

TO FIGHT CHILDHOOD OBESITY

He is:

• redoubling the efforts to solve the problem
• he wants the problem solved within a generation!
• he wants a comprehensive plan delivered in 90 days!!

Wow, that is quite a hefty goal and schedule.  I applaud the fact that he is taking such a strong stand to address this serious issue head on.

I still don’t think most people/parents realize what this will mean to our children’s lives, health care system and economy if we don’t figure out how to stop this trend.

But under this new leadership, I am hopeful. I am excited and energized!  We can make a difference if we all make this a priority.

Invite family, friends or that special someone to exercise with you this week! Plan an outing that includes fun physical activity, like dancing, skiing or bowling.

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.

On this week’s shopping trip, look for low-sodium or “no-salt added” soups, vegetables and beans. Have the kids help read food labels.  Skipping sodium can reduce your family’s risk for high blood pressure!

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.