School’s out … In an ideal world — one many parents say they grew up in — kids would spend their summer days swimming, biking and running around outside.
What really happens though is lots of kids will spend the summer watching more TV, playing more video games and, many times getting even less exercise than they do during the school year. To make matters worse, despite the lousy reputation of school food, many kids will end up eating an even junkier diet as well.
Several studies by the Center of Diseases Control and Prevention, report that students tend to gain weight over the summer because they aren’t involved in organized activities, such as sports and PE classes and have more access to food at home. This places many kids vulnerable to obesity’s immediate and long-term negative health consequences. Especially when statistics already show that 1 in every 3 children and teens are overweight or obese.
Here’s how we can help our children maintain a healthy weight:
- Encourage healthy eating habits. This means more fruits, vegetables, whole grains, and low-fat or nonfat dairy products. For protein, choose lean meats, poultry, fish, lentils and beans.
- Make sure children get at least 60 minutes of moderate exercise on most days. This could include playing tag, jumping rope or swimming.
- Limit screen time, including watching TV, playing video games or using the computer, to two hours per day.
- Serve snacks with 100 calories or less, such as a medium-sized apple or banana, or a cup of carrots.
- Urge your child to drink plenty of water and limit sugary beverages like soda.
- Make sure your kid comes to Jiu Jitsu classes 😉 …they will have a lot of fun, learn effective self-defense, build a stronger body and learn more about eating healthy too!
SOURCE: the Centers for Disease Control and Prevention
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