Help enhance the body's resistance movement, to ensure strong bones. You can also control their weight through exercise, psychological and social health. Research indicates that a small amount of movement is sufficient to improve your health. Just 30 minutes of exercise a day can improve your cardiovascular fitness and blood circulation, reduce future risk of heart disease, hypertension, stroke and diabetes opportunities.
NUTRITION & EXERCISE 2 A Healthy Lifestyle for Nutrition and Exercise M odern life is great in many ways, but • Favor healthier oils: olive oil and vegeta- the advances and conveniences have ble oils are best, butter is okay in mod- brought health hazards with them. eration. Avoid soft margarine, which has Three of the modern life health hazards are our harmful components called trans-fats and food choices, eating habits, and exercise habits. We partially-hydrogenated oils. need to be aware of these and adjust for them. • Include foods with fiber—a lack of fiber Here are our suggestions—but they are offered leads to constipation (less than one bowel to you with a proviso. You all know as well as we movement a day) and stomach aches. do that when it comes to nutrition and exercise, the Bran cereals are good for fiber, as are recommendations keep changing! First you hear fresh fruits and vegetables. low fat, and then you hear low carbs. First you hear • Buy very little junk food. Remember, if exercise three times a week, then you hear five you buy it, someone will eat it. times a week. Even the hallowed “food pyramid” is • Avoid adding salt to your food. Salt in the under attack. What is a body to believe? diet can make high blood pressure worse. So, we have tried to provide common sense advice not likely to Food Habits be subject to change. We learn our habits from a very young age, so the actions of parents are important here. Food Choices • Let appetite be your guide. A child should Because of modern food eat when hungry, and stop when pretty processes, people are no longer full—not stuffed to the gills! in danger of starving, food is rela- • Try to eat at fairly regular times, and try to tively inexpensive, and we hardly have have the family eat together. It is best not to work at all to collect and prepare foods. to eat in front of the TV, and a good idea to But modern food processing also concentrates be conscious of what you are eating while calories, which makes it easy for us to get too much you eat it. This minimizes eating uncon- too fast. We can also get too much fat, too many sciously, which can lead to overeating. carbohydrates. too much salt, and not enough fiber. • Most people adjust well to about three How can we cope with these dangers? meals a day, and a couple of snacks (with • Include healthy foods regularly in the healthy food). family’s diet. Fresh fruits and vegetables • Try to make your meals pretty much the generally fit this category. Protein foods same size. This is better than having one are also good: meats, fish, dairy, and tofu. really big meal. When you do that, the • Avoid foods that are heavy in fats and body tends to hold on to more of the calo- calories. French fries, candies, etc. ries as fat. • Avoid foods that are heavy in sugar • Avoid food fights with kids—no one wins (sugar is a carbohydrate that is absorbed these. If they won’t eat, it’s okay, they very speedily into the bloodstream). Sodas won’t starve. If they demand junk food, and juices are full of sugar. Take it easy you’re okay if there is none in the house. on pasta and breads; the carbs in these • Eat until you are just full, not stuffed. turn into sugar quickly. (Too much sugar But don’t deprive kids of food if they are brings out the body’s insulin, a hormone hungry, even if it is off hours. Don’t let that drives sugar into cells, which is turned yourself get too hungry; don’t let yourself into fat, and which makes us hungry again get too full. pretty quickly.) (Continues on back) Pediatrics • Family Practice • Travel Medicine NUTRITION & EXERCISE 2 • Avoid fast food restaurants—maybe once bikes, running after each other, playing a week at most. They offer too many games. Telling kids that this is “good,” carbs, too much fat, and too many calo- goes a long way. ries. Fast food qualifies as a bad habit. • Sign up for sports. PE at school is not enough! Every child should have a couple Exercise and Activity of activities that they really like. Some will People used to have no choice—they be team sports, some individual; some walked and carried a lot. Nowadays we sit and will be competitive, some not. But it is the ride a lot. If we are to keep our bodies healthy, very rare person who cannot find anything we need to build exercise into our lives that they like to do physically. consciously. • Encourage aerobic exercise. What is aero- • Set a good example. Be conscious of your bic exercise? If you are huffing and puffing own exercise habits, and build them into and your heart is racing as you do it, that’s your daily life. Kids learn from us. The aerobic. They need to get the heart rate family that exercises together stays healthy up to really benefit. together. • Scheduled activities keep you committed. • Walk up one flight of stairs and down two It is so easy to say, I’ll do that treadmill flights, instead of taking the elevator. later. But it is harder to avoid an appoint- • Limit TV time. Not because TV is so harm- ment with teammates or friends. ful (that’s disputable), but because we These are all general guidelines that we don’t move at all when we watch TV— hope you find helpful. We Bayside clinicians are except maybe to reach over for a soda.... here to help you personally, so don’t hesitate to • Encourage activities at home—riding discuss all this with us at our visits. Good luck!
Pages to are hidden for
"A Healthy Lifestyle for Nutrition and Exercise"Please download to view full document