Fit & Fun Family Goals
Make healthy habits fun and relaxing by the way you THINK!
Think Active PLAY!
It sounds more fun and is just as healthy as exercise workouts!
Get silly along with kids by making up active games. Try these goofy ideas—they are sure to make little ones giggle—or come up with your own.
- Create an “animal walk game”…walk like a duck, a bear, a lion and more!
- Practice dance steps together, and create a few of your own!
Think Relaxing Mealtimes!
It is possible to end mealtime battles over food. Experts will tell you it is simple, but requires that you consistently remember parent and kid mealtime responsibilities:
- Parents are responsible for offering a variety and balance of foods for meals and snacks.
- Kids decide how much, and even whether or not they eat.
Tip #1: When introducing new foods, first reactions aren’t always good. Keep trying! It may take kids 8-10 tries to TRULY know if they like or dislike a food.
Tip #2: Be a positive role model. Try a variety of foods yourself and refrain from “wrinkling your nose” at things you don’t care for.
Tip #3: Offer at least one favorite food at meals when new foods are offered.
Help kids have a positive attitude about healthy changes.
Praise efforts instead of lecturing about poor choices.
Take the emphasis off “weight” and put it on making healthy choices. Helping your child (regardless of weight) feel good about his/her looks and abilities is the best way to develop healthy habits.
Keep in mind there are no good or bad foods. When foods are denied, kids usually want them that much more and that creates guilt.
Use the goal worksheet below as a guideline, and remember the goals of:
5-3-2-1-Almost None:
5 or more servings of fruits and vegetables daily
3 structured meals daily— eat breakfast, âfast food, ámeals made at home
2 hours or less of TV or video games daily
1 hour or more of moderate to vigorous physical activity daily
0 Limit sugar-sweetened drinks to “almost none”
Setting Goals Together for Healthy Living
Think about what happens in your family and write your thoughts.
- Choose 1 or 2 habits as a start to set healthy goals. Make them specific and measurable (e.g. “walk for 30 minutes three times a week” rather than “exercise more.”)
- Once a month, look at the list to check your progress and set new goals.
Some examples of goals are written in the table to start you thinking.
|
Healthy Habit Checklist |
What is Happening Now |
Goals for Healthy Change |
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r Increase fruits and vegetables in the diet |
Example – We usually snack on chips or crackers before dinner.
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Example – Add a fruit snack in the afternoon instead of chips.
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r Increase mealtime structure |
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Examples – Eat meals together three nights this week. Get the kids up 15 minutes earlier to be sure they eat breakfast every morning.
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r Decrease “screen time” |
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Example – Plan a family game night where we do not turn on the TV at all. Turn off the TV at mealtimes.
|
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r Role Model positive physical activity choices |
Example – We don’t include active play in family time. |
Example – Play catch with my kids at least once this week and show them how much fun I’m having!
|
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r Decrease sugar-sweetened drinks.
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r Other:
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We have handouts with suggestions for many of these areas – let us know what you are working on and we may be able to help.
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