Creating a Healthy Family Home

May 19th, 2008 at 01:19pm Jan Jann

BUILDING A HEALTHY HOME

There are three building blocks needed to build a healthy home - yes, it’s as easy as 1-2-3:

1. Play every day
2. Eat healthy
3. Make family time

1. PLAY EVERY DAY – Humans aren’t “wired” to sit all day. Technology may have evolved over the past decades to keep us seated at various screens for hours, but our bodies and minds still crave and need plenty of regular physical activity to function well. Physical activity helps maintain healthy weight and lowers the risk of serious health problems such as heart disease, cancer, diabetes and many others. It also helps us sleep better, focus better and cope better. Recent clinical studies even suggest that regular physical activity, especially in groups, is a potent weapon against depression. Have Fun - the goal is to work physically without feeling like you’re working hard. Experiment with different activities to discover what works for you, your kids, and your family. Remember, check with your doctor before starting any exercise plan.

GUIDELINES:

* Moderate, fun, physical activity for a total of 60 minutes each day - which can be spread out in 10 to 15 minute intervals and include outdoor activity as much as possible

* Vigorous, fun, physical activity three days a week - aim for 20 minutes total on these days and include outdoor activities whenever possible

* Bring adults and kids together in physical activities in order to provide opportunities for connecting and modeling positive behavior

* Limit screen time to less than two hours per day (television, video games, computer). Meals should not be consumed in front of a screen

2. EAT HEALTHY - For a family - eat healthy has two meanings and both are important. The first is more literal: consume more of the better choices and less of the not so good ones. The second meaning takes a broader view of family health: make and eat healthy foods together to strengthen family relationships, both short-and long term.

GUIDELINES:

* Serve fruits and vegetables at every meal and snack

* Make water the primary drink option every day

* Include a whole-grain or protein option with every snack

* Provide healthy, unsaturated-fat foods at meals and snacks

* Emphasize moderation, balance and variety

3. FAMILY TIME - Busy families often struggle to find time they can spend together, but it is as important as ever for your family’s good health in the broadest sense. Day-to-day windows of time spent together are building blocks for communication and support through life’s ups and downs. Family time is one of the best possible investments you can make in your child’s healthy development.

GUIDELINES:

* Provide each child with one-to-one time every day

* Sit down as a family for one meal each day

* Involve kids in snack and meal preparation and clean-up every day

More ways to create a healthy family home will be featured in future blogs.

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