Helping Your Kids Adopt a Healthy Lifestyle

1. Helping Your Kids Adopt a Healthy Lifestyle Crystal Pole-Langdon CPT, PTS, FIS

2. Weight Management • Weight maintenance: Calories in = Calories out • Weight loss: Calories in < Calories out • Weight gain: Calories in > Calories out

3. Childhood Obesity in Canada • 3-fold increase in obesity in Canadian children • Based on measured heights and weights in representative Canadian sample • Classified by BMI ≥ 95th percentile Management and Prevention of Pediatric Obesity in Canada

4. BMI Ranges • BMI: a ratio of weight to height • Weight in kg divided by height in m² Centers for Disease Control and Prevention

5. BMI Charts for Children Management and Prevention of Pediatric Obesity in Canada

6. Obesity and Children’s Health Management and Prevention of Pediatric Obesity in Canada

7. Let’s Talk Nutrition

9. Nutrition Tips • Eat at least one dark green and one orange vegetable each day • Prepare vegetables and fruit without adding fat, sugar or salt • Choose whole vegetables and fruit more often than juice • Choose whole grains • Select lower fat milk alternatives • Have meat alternatives, such as beans, lentils and tofu often • Eat fish twice each week • Select lean meat and alternatives • Limit saturated fats – use vegetables oils such as canola, olive and soybean oil Canada’s Food Guide

10. Nutrition Tips Cont. • Consume a nutritionally balanced diet including all four food groups - Decrease portions of grains and meat and increase portions of fruits/vegetables and low fat milk products • Reduce sweetened beverages including juices, punches, sport drinks, sodas - Encourage water – it’s calorie-free! • Decrease eating out and ordering in • Decrease frequency of seconds at meals. - Practice the 20 minute rule (wait 20 minutes before having second helpings) • Don’t skip meals, particularly breakfast • Include three food groups at each meal • Try not to use food as a reward Management and Prevention of Pediatric Obesity in Canada

11. Reading Nutrition Labels

12. Putting Sugar into Perspective

13. Putting Sugar Into Perspective

14. Putting Sugar into Perspective

15. Let’s Talk Physical Activity

16. Why Exercise? • Stronger bones and healthier muscles • Better posture and balance • Stronger heart • Increased concentration and better academic scores • Improved self-esteem • Prolonging independence as we get older • Healthy growth and development   • Prevent chronic diseases like cancer, Type 2 diabetes and heart disease • Have more energy • Decrease stress • Opportunities for socializing • Improved fitness Public Health Agency of Canada

17. How much? • Children aged 5-11 and youth aged 12-17 should accumulate at least 60 minutes (up to 90 minutes) of moderate- to vigorous-intensity physical activity daily • It all adds up – accumulate 5 minutes at a time for children and youth • Vigorous-intensity activities at least three days per week • Activities that strengthen muscle and bone at least three days per week Public Health Agency of Canada

18. Which Activities? • Aerobic: result in faster breathing, a warmer feeling and an increased heart rate • Examples include: running, walking, and jumping rope • Strengthening activities: build muscles and bones • Examples for youth: push-ups and curl-ups • Examples for kids: climbing and swinging on playground equipment Public Health Agency of Canada

19. Determining Intensity • On a scale of 0 to 10 (with 0 being completely at rest and 10 being absolute maximum effort), moderate-intensity aerobic activity is a 5 or 6. • Kids will breathe harder and their hearts will beat faster. They should be able to talk, but not sing.  Examples include walking quickly, skating, bike riding, skateboarding. • Vigorous-intensity activity is a 7 or 8. • Their heart rate will increase even more and they will not be able to say more than a few words without catching a breath. Examples include running, basketball, soccer and cross-country skiing. Public Health Agency of Canada

20. Need Ideas? • Encourage walking to school and getting active as a family • Get them to skateboard, bike or run instead of getting a ride • Ask them to walk the dog with you • Have them rake the leaves, shovel snow or carry the groceries • Encourage them to dance to their favourite music • Learn which sports and activities they enjoy and find lessons or clubs for them if you can • Take kids to the playground or to the park to play Public Health Agency of Canada

21. Physical Activity Tips • Emphasize the short-term benefits of physical activity • Keep track of goals (e.g. on a pedometer) • Limit “screen time” (i.e. television, computer, or video games) to no more than 2 hours a day to encourage more activity and less food consumption, and to limit exposure to food advertising • Choose activities that suit your child’s strengths and abilities • Have your child choose activities that are not regimented, such as games or a paper route • Try to choose activities that are inexpensive (e.g. nature walks) • Above all, encourage activities that are “fun” Management and Prevention of Pediatric Obesity in Canada

22. Where to Start? Set SMART Goals: • Specific: You can answer when, where, what, and how • Measureable: You know if it’s done • Attainable: It’s possible for you to do • Relevant: The goal is important to you • Time-specific: Set a time limit for achieving you goals Management and Prevention of Pediatric Obesity in Canada

23. Any Questions?

24. References Canadian Obesity Network. (2010). Putting evidence into practice: Management and Prevention of Pediatric Obesity in Canada. Edmonton, AB Centers for Disease Control and Prevention. (2011). About BMI for children and teens. Retrieved from   http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html Health Canada. (2007). Canada’s food guide. Ottawa, ON Public Health Agency of Canada. (2011). Physical activity. Retrieved from http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/05paap-eng.php