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Eating and exercise habits are learned in childhood. Establishing healthy patterns early in life helps our children stay healthy from a young age into adulthood. Good eating and physical activity habits improve both children's ability to learn and their academic achievement. You can use the information on this page to help you, your child, and your family adopt a healthy lifestyle. The benefits will last a lifetime!
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Childhood Obesity
Childhood Obesity
According to the Centers for Disease Control and Prevention, approximately 1 in 5 school-aged children are obese. Obesity affects both physical and mental health. Children who are obese are at risk for illnesses such as Type 2 diabetes, heart disease, GERD (heartburn), sleep apnea, and bone and joint problems. They are also more likely to be bullied, have low self-esteem, and be anxious and/or depressed.
All students in the Reading School District are screened for height, weight, and body mass index (BMI) every school year. The results are then provided to parents/guardians and should be shared with the student’s healthcare provider.
If your child's BMI percentage is 0-4, it falls within the underweight range.
If your child's BMI percentage is 5-84, it falls within the normal or healthy weight range.
If your child's BMI percentage is 85-94, it falls within the overweight range.
If your child's BMI percentage is 95-100, it falls within the obese range.
Healthy Eating
Healthy Eating
A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? A healthy eating plan:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Stays within your daily calorie needs
Eat the Rainbow ― add a variety of colors to your plate.
Fresh, Frozen, or Canned Fruits ― don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices.
Fresh, Frozen, or Canned Vegetables ― try something new, in addition to your favorites.
Calcium-rich foods ― you may think of low-fat or non-fat milk, but try low-fat or fat-free yogurt, which comes in a variety of flavors.
A new twist on an old favorite ― instead of frying your favorites, try grilling or baking instead, or substitute beans for meat in a favorite dish.
You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity. Enjoy mealtime by making it family time.
Information from: https://www.cdc.gov/healthyweight/healthy_eating/index.html
For more information see this website:
The CATCH® GO–SLOW–WHOA List is a tool to guide children and families toward making healthful food choices. The overall message is that all foods can fit into a healthful diet, which consists of more GO foods than SLOW foods, and more SLOW foods than WHOA foods.
Copy of GO-SLOW-WOW-English.pdfCopy of GO-SLOW-WOW- Spanish.pdfIt's ok to snack between meals if children are feeling hungry. It is important to choose healthy snacks. This is a helpful guide for parents when deciding what kinds of snacks to have available at home.
Copy of 100calorieEnglish.pdfCopy of 100caloriespanish.pdfReading the Nutrition Facts Label on foods you purchase can be tricky. Understanding the information provided on the label is an important part of making healthy food choices. This sheet walks you through the steps to understanding and using that information.
Copy of foodlabelenglish.pdfCopy of foodlabelspanish.pdfPhysical Activity
Physical Activity
Regular physical activity can help children and adolescents improve heart and lung fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as:
Heart disease.
Cancer.
Type 2 diabetes.
High blood pressure.
Osteoporosis.
Obesity.
Students who are physically active tend to have better grades, school attendance, memory, and classroom behaviors. Higher physical activity and physical fitness levels are associated with improved concentration and memory among students.
Physical inactivity can lead to energy imbalance (take in more calories than you use) and can increase the risk of becoming overweight or obese.
Less than one-quarter (24%) of children 6 to 17 years of age participate in 60 minutes of physical activity every day.
Information from: https://www.cdc.gov/healthyschools/physicalactivity/facts.htm
For more information see this website:
Learn About A Healthy Lifestyle
Learn About A Healthy Lifestyle
This page provides lots of information and resources you may find useful as your family learns about making healthy lifestyle choices.
Copy of fit-at-home- English.pdfCopy of fit-at-home--espanol.pdfJoin In The Fun!
Join In The Fun!
You can find lots of fun physical activity ideas for your children and the entire family online. Here are just a few of the many videos available to help your family keep fit when you cannot get outside to play and exercise.
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