Prepared by
Beth Reames, PhD, LDN, RD,

Diane Linder, EdD, LDN, RD
and

Donna Montgomery, MS

Your child's health care provider can tell you if your child's weight is too high or too low.  This person will use a growth chart with your child's weight and height to decide if your child's weight is a problem.

Table of Contents Nutrition for Young Children Introduction What You Will Learn Food Guide Pyramid Review The Dietary Guidelines for Children Using Food Guide Pyramid Review Go for the Grains Vegetables Fruits Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Food Safety Milk, Yogurt and Cheese Group Snacks Fast Food Feeding Your Preschool Child with Love and Understanding Tips For Feeding Young Children Eating and Exercising for Good Health Summary Web Sites to Visit Review questions Back to Nutrition Curriculum Lessons

Eating and Exercising for Good Health

Learning good eating and exercise habits as a child will lead to better health for a lifetime.  Poor eating habits and lack of exercise may lead to excessive weight gain.  Childhood obesity is a major public health problem in the United States.  Obesity in children is linked with high blood pressure and high blood cholesterol levels.  Overweight children are also more likely to have respiratory and orthopedic problems.  They also often suffer from poor self-image.

Your child's health care provider can tell you if your child's weight is too high or too low.  This person will use a growth chart with your child's weight and height to decide if your child's weight is a problem.  Remember that children come in all shapes and sizes.  What is healthy and normal for one child will not necessarily be the same for another.

Lack of activity seems to be the major reason many children are too heavy.   Children spend an average of 24 hours a week watching television.  This keeps them from being active.  Children are also exposed to advertisements for high-calorie foods and may snack continually while watching TV.

To prevent your child from becoming overweight, serve nourishing meals and snacks, encourage active play daily and set a good example.  Children should never be put on a strict weight loss diet.  Restricting calories and nutrients can alter your child's growth.

Plan meals and snacks using recommended servings from the USDA Food Guide Pyramid.  Choose non-fat or low-fat milk and milk products, lean meats, fish, chicken without skin, dry beans, whole-grain breads, cereals, rice and pasta and plenty of fruits and vegetables.  Use low-fat cooking methods such as baking, broiling, boiling, roasting, grilling and steaming.

Children have a natural desire for sweet foods.  Eating too many sweets will keep them from eating more nutritious foods.  Offer healthy alternatives to high fat, high sugar snacks and desserts.  These alternatives might be fruit, yogurt or pudding made with non-fat or low-fat milk.

Your child's appetite is the best guide to how many calories are needed to grow healthfully.  Children don't normally overeat.  If they do, there is a reason.  It may be because meals and snacks are not on a regular schedule.   Maybe someone is encouraging the child to overeat.  A child may also overeat because of stress or depression.  Get help from a health care provider if needed.

A higher activity level allows children to eat well without gaining weight and improves their health.  Regular physical exercise offers many health benefits including:

• Healthy heart, circulatory and respiratory systems.
• Muscular strength, endurance and flexibility
• Helps control weight
• Helps prevent constipation
• Helps maintain healthy bones
• Improved sense of well-being
• Improves sleep
• Contributes to development of social skills

Children need to run, jump, skip, hop and move around more.  Try to think of ways to help your child want to be more active: Movin' with the Music:   Play peppy, fun music that children enjoy.  Organize the children in a safe space free of obstacles.  Start with some stretching activities.  Then play follow the leader with different movement ideas such as skipping, bending, hopping, twisting, walking, turning or wiggling like a worm.  Rest a few minutes after each song. Check out local parks and recreation departments.  Many offer classes in swimming, gymnastics and team sports. Set up a badminton or volleyball net in your yard if you have room. Teach children how to play hopscotch. Make play or exercise space available in your house, such as a room with little or no furniture. Play Musical Chairs inside when it's raining. Take children to parks and school playgrounds which have swings or climbing equipment. Become active with your child.   Invite him to take a walk with you after dinner each day.  Take a picnic lunch on a hike through the woods or fly kites together on weekends.

Summary

During the preschool years, a child can be taught  healthy eating habits to last throughout life.  Children at this age should be exposed to many new foods.  They will probably learn to accept and even like them if the foods are presented in a relaxed and loving atmosphere.  It is also important for the parents of preschool children to practice healthy habits.  The young child will watch family members eat and model eating behavior after theirs.  Following a healthy diet will benefit both you and your child.

Web Sites to Visit

1.  Kids Health     www.kidshealth.org

2.  Nutrition Cafe     http://exhibits.pacsci.org/nutrition/

3.  Kids Food Cyber Club     www.kidsfood.org

4.  Dole 5-A-Day