Are You Worried About Your Child’s Weight? Easy Changes to Make Around the House

All families can benefit from making these healthy changes around the house:

1)   Switch to nonfat milk and light cheese

2)   Get rid of snack foods like pretzels, chips, crackers

3)   Make fresh fruit available (washed grapes on the counter works wonders!)

4)  Set our washed, peeled and cut vegetables BEFORE dinner

5)   Cook your favorite meals with less oil and butter. Consider using an oil spray.

6)   Pack a healthy lunch (see my previous blog post for lunch ideas)

7)   Avoid having treats and sodas in the house - instead set aside 1 or 2 nights a week as special dessert night and go out for a scoop of ice cream.

8) Have fruit for dessert - every night!

9) Get some exercise – together. Do an evening walk right after dinner 3x a week.

http://weekofmenus.blogspot.com/2010/01/fruit-mosaics-rainy-day-activity.html

If you are worried about your child's weight but you are not sure if they are overweight, check their BMI percentile Kid/Teen BMI Calculator. 

Healthy Turkey Day Tips for Your Family: Creating a Healthier Thanksgiving Tradition

Here are some great tips for a healthier holiday!

Thanksgiving Day – 

Before the Turkey Dinner

Do not skip breakfast and lunch  - eat normal meals until the big one!

Do something active in the morning – run in  a local turkey trot, organize a family game of soccer or a neighborhood flag football game, go on a family hike or bike ride.

Preparing the Food

• Decide which traditions you want to keep – then add some new, healthier ones
• Offer cut veggies and dip for pre-dinner snacks
• Offer fewer choices of desserts – instead of having 5 different types of pie and wanting one of each, serve 1 kind of pie. Research shows that if there are more choices, we will eat more
• Don’t eat too late – eat around 4 or 5 pm so you have plenty of time to digest before bed.
• Don’t linger too long at the dinner table – you will eat (and drink) more!
• Serve (and drink) a lot of water! Make it festive, add sliced limes and cranberries to sparkling water. 

After Dinner

• Send leftovers home with guests
• Spend Friday doing something fun and active if you aren’t hitting the store.
• Keep some leftovers for Friday then set a goal to get them out of the house by Monday!

If you are going to someone else's house:

1) Offer to bring veggies and dip or salad so you know you have some healthy choices

2) Bring a couple of bottle of sparkling water which is festive and appreciated by host!

3) Bring some clementine oranges for dessert.

3 quick recipe suggestions:

1. Grilled Green Beans – toss green beans with a little olive oil, salt and pepper than put in oven at 450 for about 10 minutes. 
2. Mashed potatoes – substitute chicken broth and nonfat milk to keep flavor but avoid the extra calories
3. Offer fruit as a dessert option ( you will be amazed at how fast it disappears!)