LAS VEGAS - June 3, 2009 - With summer vacation almost underway for children across the valley, UNLV nutrition researcher Molly Michelman offers the following, easy-to-implement tips for parents to keep their children fit and healthy over their extended break.
With summer vacation comes additional, unstructured free time that is often filled with sedentary activities and unhealthy eating habits. According to Michelman, summer is a great time to be active as a family and develop and maintain healthy nutrition. Michelman's research focuses on the impact of nutrition education and physical activity on changes in behavior, knowledge and attitude in children. Michelman currently leads a collaborative partnership of local schools as part of the National Institutes of Health's "We Can!" (Ways to Enhance Children's Activity and Nutrition) program, a national educational program designed for parents and caregivers to help children 8-13 years old stay at a healthy weight.
Maintain Structure
Just because school is soon to be out, there's no need to abandon the school year schedule. Kids may sleep late more often or keep different hours due to summer camps or outings. Be sure to offer a pattern of kid-sized breakfast, lunch, dinner (and light snacks in between); this will help to avoid careless eating at random times throughout the day. If your children live by the school lunch calendar during the year, allow them to be involved in planning meals during the summer. Set up a summer lunch calendar that includes healthy foods you want them to try. Post the calendar on the refrigerator so they will know what to expect, likely making them more willing to eat what is served.
Stock Shelves with Healthy Options
There's no better time to eat well than in the summer. Seasonal fruits and vegetables make it simple. Instead of another stop for ice cream cones, go for an early evening visit to one of the local farmer's markets to sample some amazing options. Big baskets of strawberries, piles of crispy green beans, and juicy tomatoes are among the delicious items you can find and enjoy. Once you've made some purchases, put together a crunchy salad or make an icy smoothie beverage.
Move Those Muscles
Yes, it's hot. The heat should not stop you from finding physical activities for the kids. There are the obvious options: community pools and parks with water features. Community centers throughout the valley offer indoor basketball leagues, dance classes and martial arts for all ages. Keep your own body in shape by bringing the kids to your gym while you work out.
A Family Affair
Eating healthy and staying fit should be everyone's business. It is always more fun when the whole family is involved. When it comes to food, consider using the BBQ in your backyard or at a local park. Try vegetarian burgers or grilled vegetables. Use whole wheat buns or baked potato chips. As for fitness, head to the Springs Preserve for an evening stroll. Hike at Mt. Charleston or make an early morning trip to Red Rock. For indoor fit fun, take the family bowling, to the batting cages or out for a round of mini golf.
The city of Las Vegas is one of only 12 We Can! cities nationwide. For more information, please visit http://wecan.nhlbi.nih.gov.
