Page 2 - Healthy Kids Now - Winter 2021/2022

7 heart-healthy habits for children
How can you protect your child’s heart? The American Heart Association recommends families focus on seven goals.They are known as Life’s Simple 7.They can help you teach your child heart- healthy habits from a young age. Here are Life’s Simple 7:
1.
2. 3. 4.
5. 6. 7.
Play every day. Children ages 3 to 5 should be active throughout the day. Older children need at least 60 minutes of physical activity each day. Here are a few ideas to get the whole family involved:
• Take a walk together after dinner.
• Make a backyard obstacle course.
• Start a push-up or sit-up competition during TV commercials. Eat smart. Children need fruits, veggies, fat-free (or low-fat) dairy, whole grains, healthy oils, and foods with protein. Tip: Try new foods more than once with your child before giving up.
Watch your child’s weight. Help your kids stay at a healthy weight with healthy eating, daily exercise, regular sleep, and limited screen time.These all play a part in your child’s weight.
Keep an eye on cholesterol. First, stay on top of cholesterol screenings. After the first blood test between ages 9 and 11, kids should get follow-up tests every five years.You should also limit the amount of trans fats in your child’s diet.
Be mindful of blood sugar. Uncontrolled blood sugar leads to type 2 diabetes. If you’re worried your child is at risk, ask your child’s doctor about testing.
Monitor your child’s blood pressure. Doctors start screening blood pressure in children at age 3. If your child’s reading is worrisome, the doctor will help you find ways to make healthy changes.
Teach your child not to smoke. When they reach kindergarten, talk with your child about the dangers of smoking. Start practicing how they can handle peer pressure situations. Also, model the behavior you want them to follow by saying no to cigarettes and e-cigarettes yourself.
Sources: Centers for Disease Control and Prevention, American Academy of Pediatrics, National Institutes of Health, American Heart Association, Academy of Nutrition and Dietetics
2
Fun oatmeal bowls
INGREDIENTS
4 cups nonfat milk or nondairy milk
2 tbsp. honey (Honey should not be given
to a child younger than 1 year of age.)
1 tsp. vanilla extract
2 cups quick-cooking rolled oats
1 banana sliced, medium thickness
1⁄2 cup blueberries
1 kiwi, peeled, cut in half lengthwise, then
1⁄2 cut into half circles, 1⁄2 cut into sticks 1 strawberry — sliced into circles, plus 4
whole strawberries, tops removed 4 raspberries
1 medium apple, cut into slices
DIRECTIONS
1. In a large bowl, whisk together
milk, honey, and vanilla extract.
Put 1⁄2 cup oats each into four
bowls, then pour 1 cup of milk mixture over each.
2. Microwave each bowl for 1 to
2 minutes, until oatmeal is cooked.
3. Show kids how to make a cat and flower on plates first.
4. For a cat, lay two banana slices, top each with blueberry for eyes, with kiwi half circles for eyebrows. Lay strawberry circle down, top with raspberry for nose, with three slices kiwi on each side for whiskers.
5. For a flower, lay strawberry down, then place apple slices around. Use two kiwi sticks as stem, and use about 10 to 12 blueberries to represent dirt.
PER SERVING
Makes four servings. Each serving is one bowl plus two faces and has about: 423 calories, 4.9 g fat (0 g saturated fat, 0 g trans fat), 4.9 mg cholesterol,
169 mg sodium, 80 g carbohydrates,
38 g sugars, 10 g fiber, 17 g protein.