We are all aware that many children are spending too much time inside watching television and playing on computers. Many children also consume a diet high in sugar, salt, saturated fat and low in fresh fruit, vegetables and good quality proteins.
At home this month, I have given my children a 'no-screen' for a month challenge which has been super successful. That means no computers, nintendo DS, iPod touch, TV or DVDs at home all month. We are over half way through and it has been much easier than I expected. Instead of flopping on the lounge, they are reading, playing outside and getting back into their games that have been neglected when school and activities take up much of their time. Maybe you are up for the challenge??
Below, I have listed some simple, achievable tips to increase your child's health and activity levels.
· Limit television time to one hour a day maximum with at least one TV free day per week.
· Allow computer games to be played only at certain times. For example, set an egg timer for 20 minutes for each player. If their passion is their game boy, do the same or restrict it to car journeys. This has the added advantage of a peaceful journey, at a time when they have to be sitting still!
· For toddlers, join an activity class once a week. Walk to the shops, or your local playgroup rather than go in the car.
· For older children, get them to join an after school club like football, surfing, ballet or jazz dance. Many local sports centres run activity clubs for all age groups.
· Go swimming as a family once a week, and have races up and down the pool.
· Avoid buying commercial children's foods. A recent report by the Food Commission revealed that 57% of the 358 children's foods they examined had high levels of sugar. In one type of children's yoghurt, there was 5 teaspoons of sugar per pot.
· Avoid buying foods with hidden fats. Ready prepared chicken nuggets and chips are laden with unhealthy levels of heat-damaged fats. Roast chicken or a chicken stir fry is a much healthier option that can be enjoyed by all age groups.
· Get your children to eat five portions of fruit and vegetables a day. A portion may be a quarter of an apple or two florets of broccoli for a toddler, whereas it could be a whole apple and three or four florets of broccoli for a school age child. Offer fruit and fruit bars as snacks and add vegetables to stews and mince or homemade pies.
· Make home cooking a part of every day life and get the children involved. Asking a four year old to help make a salad, can almost guarantee that some will be eaten during preparation. Include vegetables that children tend to like e.g. sweet corn, carrot sticks, chopped cucumber, strips of red and yellow peppers, crunchy lettuce, chopped celery and make a honey dressing to pour over the top.
· Eat as a family as much as possible. Prepare the same food for you all. Children will do what you do and not what you say!
