A Green and Healthy Lifestyle

1. Embrace a healthier lifestyle; be a role model by being physically active yourself
2. Plan family activities that provide everyone with exercise and enjoyment
3. Help your child participate in a variety of activities that are age appropriate
4. Provide a safe environment for your children and their friends to play actively; encourage swimming, biking, skating, ball sports, and other fun activities
5. Advocate for more physical-activity programs in schools and in your community
6. Reduce the amount of time you and your family spend performing sedentary activities such as watching television or playing video games; limit TV time to less than two hours a day

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• Start the day right by ensuring your child eats a healthful breakfast
• Eat meals together as a family as often as possible
• Carefully cut down on the amount of bad fats and empty calories in your family’s diet
• Don’t place your child on a restrictive diet—instead focus on a healthful breakfast, limiting snacking, and stocking your home with fruits, vegetables, protein bars, and other healthful choices
• Avoid using food as a reward or withholding food as punishment
• Encourage your children to drink water and to limit the intake of beverages with added sugars, such as soft drinks and fruit-juice drinks
• Stock the refrigerator with fat-free or low-fat milk, and fresh fruits and vegetables instead of soft drinks or snacks that are high in fat, calories, and added sugars, and low in essential nutrients
• Aim to have your child eat at least five servings of fruits and vegetables each day
• Discourage eating meals or snacks while watching television

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Did You Know?

• Children eat nearly twice as many calories (770) at restaurants as they do during a meal at home (420).

• According to a national study, 92% of elementary schools do not provide daily physical education classes for all students throughout the entire school year.

• The typical American child spends about 44.5 hours per week using media outside of school.

• At least 30 minutes of moderate physical activity on most days of the week is the recommended minimum. However, nearly 23 percent of children and nearly 40 percent of adults get no free-time physical activity at all.

• Studies have shown that, between 1977 and 1996, portion sizes and corresponding calories per serving grew markedly in the United States. One study of portion sizes for typical items showed that:

• Salty snacks increased from 132 calories to 225 calories.
• Soft drinks increased from 144 calories to 193 calories.
• French fries increased from 188 calories to 256 calories.
• Hamburgers increased from 389 calories to 486 calories.

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