Diet and Prevention

🍓 Fruits and Veggies: half of a plate should consist of produce/ 5 cups of produce a day

🥖 Whole Grains: 25%-30% of an adolescent's diet, includes brown rice, oats and whole wheat bread

🍗Lean Protein: should be 10-30% of diet, provides fiber and stable energy

🥛2-3 servings of dairy/ dairy alternatives+healthy fats such as nuts contribute to memory and brain development

⭐DO NOT AVOID THESE FOODS, BUT IT IS IMPORTANT TO LIMIT THEM IN A CHILD'S DIET

🥤Sugary drinks: soda, sports drinks, lemonade are all high in sugar and calories

🍬High-sugar snacks: candy, pastries, cookies, ultra-processed, calorie dense meaning they not filling

🍕Fast and Deep fried food

Alternatives:

🥤: Fruit juice, flavored water, electrolyte water

🍬: Dark chocolate, organic candy

🍕: grilled chicken, homemade pizza, smaller portions  

60 minutes a day of any sort of physical activity can make a huge difference! 

🚶Walks after meals even fr short periods of time are great to get outside and to ger exercise

🏀 Joining sports teams or playing it for fun

💤Children need 8-11 hours of sleep, not getting enough sleep can cause weight gain and a disrupted metabolism

📱 limiting screens

💓 mental health and stress can cause emotional eating, teaching coping skills

🧑‍🧑‍🧒‍🧒 eating as a family encourages healthy habits and also a healtheir relaitonship with food

• Avoid labeling foods as "good" or "bad"

• Looking into affordable healthy alternatives

• Encourage healthy portion sizes

• Introduce as much food variety as possible to young children

• Encourage outside activity and limit use of screens