Capital Health - More Information

Feel Good about Yourself

Children copy their parents – appreciate your body for what it is and what it can do.
Cherish your child by noticing all their special talents – like being loveable, friendly, artistic or a good writer.
Make your home a place where everyone knows that it is people that matter – not body size.
Encourage your child to share with you their interests in school, sports, hobbies and friendships.

Enjoy Healthy Eating

Children copy their parents – Enjoy healthy foods at meals and snacks.
Some foods are needed to keep us healthy (examples: vegetables, fruit, bread, cereal, pasta, milk, yogurt, meat, eggs, fish, chicken and legumes).
Other foods are nice to eat but only give us calories (examples: candy, chocolate, potato chips, cookies, donuts and pastries). Keep less of these foods in your house, and try to limit eating them to once or twice a week.
Serve the same healthy food to all family members. However, no one should be left out of occasional treats!
Be aware of portion sizes – they are often way too big.
Pack healthy snacks/meals and drinks rather than buying food at fast-food outlets.
Get enough to drink. Water is best for thirst. Use watered down juice instead of pop.
Enjoy eating. Avoid eating while watching TV or reading as this can lead to over-eating.
Avoid using food for bribery, punishment or as a reward. Use stickers, colouring pencils, or badges for treats.

Have Fun Being Physically Active

Children copy their parents – enjoy a physically active lifestyle.
Enjoy being active as a family (such as walking, biking, swimming, gym sports). Make sure your family has lots of chances for being active.
Reward your child by taking them to the park or going for a bike ride.
Allow children to have time to be active – limit screen time (TV, videos and computers). Start with 30 minutes less screen time per day.
Encourage children to play outdoors – they will be far more active.
For more ideas, see Canada's Physical Activity guides for children, youth and adults.

The whole family will benefit from a healthy eating and active living plan. Your child does not need to be singled out. Help your child to grow into his or her weight.

Caution

Children should not be put on a diet without medical supervision and follow-up. Strict exercise programs are not advised.

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