Additional Information General Description New Jersey Resources Recommended Web Sites PubMED Search En Español

Eating well and being physically active are key to your child’s well-being. Eating too much and exercising too little can lead to overweight and related health problems that can follow children into their adult years. You can take an active role in helping your child—and your whole family—learn healthy eating and physical activity habits.

How will healthy eating and physical activity help my child?

All children benefit from healthy eating and physical activity. A balanced diet and being physically active help children:

• Grow.
  
• Learn.
  
• Build strong bones and muscles.
  
• Have energy.
  
• Maintain a healthy weight.
  
• Avoid obesity-related diseases like type 2 diabetes.
  
• Get plenty of nutrients.
  
• Feel good about themselves.

How are my child's eating and activity habits formed?

Parents play a big role in shaping children’s eating habits. When parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. It may take 10 or more tries before a child accepts a new food, so do not give up if your child does not like a new food right away.

Parents have an effect on children’s physical activity habits as well. You can set a good example by going for a walk or bike ride after dinner instead of watching TV. Playing ball or jumping rope with your children shows them that being active is fun.

With many parents working outside the home, child care providers also help shape children’s eating and activity habits. Make sure your child care provider offers well-balanced meals and snacks, as well as plenty of active play time.

If your child is in school, find out more about the school’s breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. Get involved in the parent-teacher association—PTA—to support physical education and after-school sports.

Your child’s friends and the media can also affect his or her eating and activity choices. Children may go to fast food places or play video games with their friends instead of playing tag, basketball, or other active games. TV commercials try to persuade kids to choose high-fat snacks and high-sugar drinks and cereals. When parents help their children be aware of peer and media pressures, youngsters are more likely to make healthy choices outside the home.

What should my child eat?

Just like adults, children need to eat a wide variety of foods for good health.

In January 2005, the U.S. Department of Health and Human Services (DHHS) and the U.S. Department of Agriculture (USDA) jointly released the 2005 Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and reduce the risk of chronic disease through nutritious eating and physical activity.

The new guidelines encourage Americans over 2 years of age to eat a variety of nutrient-dense foods. Recommended items include fruits, vegetables, fat-free or low-fat milk and milk products, lean meats, poultry, fish, beans, eggs, nuts, and whole grains. The guidelines also recommend a diet low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

What about physical activity?

Like adults, children should be physically active most, if not all, days of the week. Experts suggest at least 60 minutes of moderate physical activity daily for most children. Walking fast, bicycling, jumping rope, dancing fast, and playing basketball are all good ways for your child to be active.

As children spend more time watching TV and playing computer and video games, they spend less time being active. Parents play a big role in helping kids get up and get moving.

How can I help my child be more active?

• Be a role model for your children. If they see you being physically active and having fun, they are more likely to be active and stay active throughout their lives.
• Involve the whole family in activities like hiking, biking, dancing, basketball, or roller skating.
• Focus on fun. You can do a lot of walking during trips to the zoo, park, or miniature-golf course.
• Include children in household activities like dog-walking, car-washing, or lawn-mowing.
• Limit your children’s TV and computer time. Offer them active options, like joining a local recreation center or after-school program, or taking lessons in a sport they enjoy.
• Encourage your child to be physically active every day.

To read more about healthy eating and physical activity across the life span from the Weight Control Information Network of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), please click here: http://win.niddk.nih.gov/publications/child.htm