Tips on Keeping You and Your Child Healthy . . .

This is a magazine cover for Taste of Home from 2018. Wow . . . No wonder the WHO statistic shows that 2.8 million people die each year as a result of being overweight or obese! 

Based on data released from the Centers for Disease Control and Prevention ("CDC") I recently read, American's obesity rate has reached 42.4% . . . surpassing 40% for the first time! And latest data for childhood obesity also shows an increase with 19.3% of U.S. young people ages 2 to 19 compared to the 5.5% in the 1970s. According to the Trust for America's Health website, being overweight as a young person puts them at higher risk for related health issues as an adult, such as hypertension and high cholesterol.

Are you taking care of the temple God gave you? Remember, it is not about being a super model ... just a healthy weight that fits for you. What about your child's health? Do you know the best tips to making sure you and your child stay healthy? Below please find helpful tips I found on CDC and other health websites that you can apply in your daily life:

❇️Appropriate portion sizes and creating healthy eating habits: It is so easy to put food on a plate until it is full. Learning early on that certain portions mean healthy outcome is an important part of staying healthy. A basic guideline from the U.S. Department of Health & Human Services for adult healthy portions of the following for the day are 2 to 3 cups of vegetables; 1 1/2 to 2 cups of fruits; 5 to 8 ounces of grains; 3 cups (fat-free or low-fat) of dairy; 5 to 6 1/2 ounces of protein foods; and 5 to 7 teaspoons oils. Specifically for children, the American Academy of Pediatrics explains that toddlers don't require huge amounts of food. For example, ages 1 to 3 years old should have roughly 40 calories of food intake for every height inch. 

❇️Limit calorie-rich and junk food temptations: It's a fact . . . you have candy bars on the counter, nine times out of ten you will grab the candy bar over a piece of fruit every time! Reducing the availability of high-fat and high-sugar or salty snacks can help you and your children develop healthy eating habits. Keeping cut veggies available such as carrots, broccoli or bell peppers or fruit to grab like grapes, bananas, apples, or blueberries will help give you and your child a healthy choice. I am not saying to limit the candy completely as this sometimes can make it too tempting when it is around . . . keep them or other temptations up and out of sight so you don't immediately have them as your "go to" snack. Buy the "mini" version as opposed to the full size or king size options!

❇️Plenty of water: Adults and children should make sure to have plenty of water throughout their day. Of course, it varies depending on sex and age. Based on information The Mayo Clinic provides this simple chart of how much you and your child should be getting: 

Adult Men: 15.5 cups
Adult Women: 11.5 cups 
9-13 years old: 7 to 8 cups
4-8 years old: 5 cups
Toddlers: 2-4 cups

❇️Ensure adequate sleep: Did you know that studies show that getting too little sleep is associated with obesity, partly because not getting enough sleep makes us eat more and also causes us to be less active. Children need more sleep than adults. Click here for a chart that indicates the different age groups and just how much sleep one should get.

❇️Stay active and mentally sharp: Adults and children both need physical activity to stay healthy. Staying active has many healthy benefits should as strengthening bones; decreasing blood pressure; reducing stress and anxiety; increasing self-esteem; and obviously helping with weight management. Getting anywhere from 30 to 60 minutes of physical activity for adults and children will put you on the right road to a healthy heart!

Infant related:
❇️Breastfeed infants, when possible: studies show that breastfeeding your child when possible was associated with a reduced risk of childhood obesity.

These are just a couple of suggestions to stay healthy. Hope you find them helpful and can work into your daily routine. 

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