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Helping Your Child Be Healthy and Fit with activities for children aged 4 through 11
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CreditsSourceU.S. Department of EducationContentsIntroductionThe Basics Important Things To Know Activities More Ideas --Safety First --And They Licked the Platter Clean --Growing Up Drug Free Appendices --Parents and the Schools --Bibliography --Acknowledgments --What We Can Do to Help Our Children Learn ForumsHealth, Safety, Nutrition and KidsRelated ArticlesThe Child Health Guide |
IntroductionLong-term good health is less an accident than the result of good habits and wise choices. To enjoy good health now and in the future, youngsters must learn how to eat, exercise, sleep, control stress, and be responsible for personal cleanliness and reducing the risk of disease. In addition, they need to be aware of what to do in an emergency and when to say "no".Habits that include eating nutritious foods and understanding the relationship between physical and emotional health will help your child grow up healthy. Your child's ability to learn and the chances for a longer and more productive life can be greatly improved by developing and following good health practices. First of All, Your Child Is SpecialThe mental and emotional health of your child is just as important as physical health. From the earliest moment, a child needs to feel that he or she is special and cared about by family members and friends.A child who enjoys good mental and emotional health is able to approach new situations with confidence. When children are comfortable with themselves, they can express their emotions in a positive way. As children learn to value themselves and develop confidence in their ability to make responsible decisions, they are building a sense of self-worth or self-esteem. Parents and teachers share the responsibility for helping children build self-confidence. A child who is confident is more successful in everyday interactions with peers and adults. Confidence in one's ability to learn new and difficult skills can affect future achievement, as well. Developing a trusting relationship with your child, establishing open communication, and recognizing personal achievements are all important. When children know they can do something well, it makes them feel special. Get Ready, Get Set, Grow Up HealthyFrom the time your child is born, there are ways in which you can help your child learn how to grow up healthy. This book has activities that help children
Back to the Table of Contents The BasicsDoes This Mean I Can't Eat Ice Cream?Good nutrition does not mean that your children cannot eat their favorite foods or that they must eat foods they do not like. Good nutrition means variety and moderation in a person's diet. Choosing what foods to eat is important in pursuing a healthy life. Your children may choose to eat certain foods because they taste good or because they are available. Make nutritious foods available and monitor the "sometimes" foods--sugary snacks and fatty desserts.I'd Rather Play.Good health is a blend of physical and emotional well-being. Exercises are basic elements of physical fitness that should be part of play.Aerobic exercises, such as jogging or jumping, that increase the heartbeat, strengthen the heart and muscles, improve endurance, condition the total body, and help prevent disease. Anaerobic, slow, stretching exercises improve flexibility and muscular fitness. Both types of exercise are important and fun. I'm Afraid and I'm Unhappy.We all face stressful situations. With family members, with teachers, with friends, and with strangers problems can arise that make your child feel anxious, nervous, confused, or frightened. Too much stress or the wrong kind of stress can make it difficult for children to learn. Helping your child learn appropriate and healthy ways of handling stress, through exercise, proper sleep, discussing problems with an adult, or breaking down jobs into manageable parts, for example, is important.You Sneezed Right in My Face!A healthy lifestyle includes habits that will help your child avoid diseases caused by germs. Material carrying germs can be transferred through handshaking, kissing, coughing, sneezing, or by other means of direct contact. Most shared items have germs on them. Teaching your child how to reduce the transmission of germs can help your child, as well as others, stay healthy.I Don't Feel Well!A clean environment will support the health and well-being of your child now and in the future. You can begin by having a healthy home that is free of dirt, dust, and germs, as well as dangerous substances such as radon or lead. Make sure, too, that poisonous substances, such as household cleaners and pesticides, are kept away from children. You can also take precautions in preparing foods by washing them carefully and cooking them at the recommended temperature. Outside the home, you can work with others to help combat excessive pollution in your community.Back to the Table of Contents |
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Important Things To KnowNutrition and Your ChildThey went to the cupboard... Today, feeding children is based on concerns about heart disease, diabetes, cancer, and high blood pressure. There is reason to be concerned. More than 20 percent of American children are overweight with a good chance that 50 to 70 percent of them will remain overweight as adults. It is important for parents to set good examples of healthful eating. Research shows that children develop eating habits similar to those of their parents. While it is a parent's job to provide balanced selections from the five food groups, children can be allowed a certain amount of freedom to choose what and how much they eat.Poor eating habits and craving for sugar snacks and fatty foods may develop if parents fail to direct the decisionmaking process. Remember that the issue isn't "good foods" versus "bad foods". If children balk at food put before them, don't worry. Studies show children will, over time, eat the amount of food that is right for them if they are offered healthful choices. You can't expect a child to want to eat broccoli if french fries are offered, or drink milk or orange juice when parents are drinking sodas. Of course, an occasional high fat food, gooey dessert, sugary snack, or soda is permissible, provided they are not substitutes for nutritious foods. Parents can make eating a pleasure for the entire family by helping create positive attitudes about food that will lead to a lifetime of good health. What are the five food groups, and how can we help the entire family eat a balanced diet? The food guide pyramid on this page shows how to select a balanced diet and how to teach your child to make wise choices. How many servings do you need each day?
Many Children, Teen
women, teen girls, boys,
older active women, active
adults most men men
about about about
Calorie level* 1,600 2,200 2,800
Bread Group Servings 6 9 11
Vegetable Group Serving 3 4 5
Fruit Group Servings 2 3 4
Milk Group Serving 2-3** 2-3** 2-3**
Meat Group Servings 2, for a 2, for a 3, for a
total of total of total of
5 ounces 6 ounces 7 ounces
--------------------------------------------------------------
Total Fat (grams) 53 73 93
* These are the calorie levels if you choose low fat. lean foods from the 5 major food groups and use foods from the fats, oils, and sweets group sparingly. ** Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings. A balanced diet includes food from each of the following food groups:
Offer your children nutritious choices for meals and snacks. This way you can help them control their own diet. For example, you might offer a choice of an apple, an orange, or a banana. With older children (aged 7 and up) you can start by planning a menu together, letting the children check to make sure it includes all five food groups. Remember that each of the food groups provides some, but not all, of the nutrients a child needs. Foods in one group can't replace those in another. No one of these major food groups is more important than another. For good health, all are necessary. What's for breakfast?Many of us do not eat in the morning. Estimates suggest that up to 25 percent of all school-aged children leave the house without breakfast.You may think that breakfast is just another meal. For a child, breakfast provides much needed energy (calories) to start the day off right. Adults may be able to make up for skipped breakfast by grabbing something on the way to work or while doing morning errands. Your child, however, does not have that opportunity. A nursery school child usually has a mid-morning snack 3 to 5 hours after waking up. After kindergarten, few children are offered a morning snack. Getting your child to eat breakfast isn't always easy. Try to tune into your child's morning personality. A sleepyhead may need a quick breakfast. An early riser may like to eat breakfast before getting dressed. If this conflicts with your morning schedule, let your children get their own breakfast. Even a 6-year-old can open a container of yogurt. A good breakfast consists of complex carbohydrates and simple sugars (breads, whole grains, fiber, fruits, and vegetables); proteins (dairy, chicken, beef, fish, eggs, nuts, and dried beans), and some fat. Carbohydrates and simple sugars offer quick energy but leave the stomach quickly. A breakfast of only carbohydrates can give a child the mid-morning "blahs". When milk, cheese, yogurt, lean meat, or an egg is added, the food stays in the stomach longer and provides sustained energy. It's Child's PlayPhysical fitness is a vital part of being healthy. For children, being and staying physically fit can happen with activities they refer to as PLAY! Play that makes them breathe deeply is aerobic exercise. Aerobic activities such as bicycling, jumping rope, roller skating, running, dancing, and swimming can be beneficial if they are done for 12 to 15 minutes without stopping.The young child develops an active lifestyle as he or she begins to creep, crawl, and then walk. Young children learn how to move in their environment by playing alone in their own personal space. As children grow, they hop, march, run, roll, toss, bounce, and kick. Their bodies are changing in terms of height and weight, and they are beginning to form a self-concept through comparison with others as they move. When play is organized into specific movements, it becomes exercise. For exercise to become part of each day, these movements or activities should meet the interests and needs of your child. Play is the beginning. Children can follow their own paths to lifetime fitness by exercising for fun and at their own pace. Watching too much TV can deprive your child of opportunities to play and exercise. Set a good example. Limit TV watching. Walk to your destination as often as possible. Play active games with your child. Help form neighborhood sports teams and participate in the recreation. Everyone can exercise. Certain exercises keep your heart and lungs healthy. Strong, flexible muscles can be developed with exercise. As your child achieves fitness through exercise, a growing self-confidence will be another benefit of a fitness routine. Let's Stay Well.Reducing the risk of disease is a major goal in helping your child grow up healthy. Bacteria and viruses cause disease and sickness, and cleanliness can help prevent the spread of these germs. Sharing such items as a comb, toothbrush, hairbrush, or cup, even among family members, can also spread disease. Having clean clothes and daily baths shows children that being clean not only feels good, but also helps them stay well.You can teach your children to wash their hands at an early age. Tell your children that skin can stop germs from entering the body, and washing can reduce the risk of infection if your child has a cut or scrape. Explain, too, that harmful germs and viruses can be spread by a sneeze or a cough. Teach your child to stay away from people who are sneezing and coughing. Children can help prevent the spread of disease if they cover their sneezes or coughs with a tissue. Everybody has an internal disease fighting system (immune system) made of antibodies and white blood cells. Your child can help that immune system function well by getting enough sleep, by eating nutritious meals, and by exercising. Vaccinations also prevent disease and play an important part in helping your child grow up healthy. The idea of having a shot may be frightening to a child. Help your child understand that this vaccination is a medicine that prevents disease. It's a lot more fun to be playing with friends than to be sick. A vaccination chart for keeping track of immunizations can be found on the inside front cover. The importance of vaccinating children at the appropriate ages cannot be overemphasized. Back to the Table of Contents ActivitiesThe activities that follow are designed to introduce your child to some of the basic ideas of good health. There are activities that focus on understanding emotions and developing self-esteem, those that emphasize nutrition, those that stress cleanliness and caring for your body, and those that promote exercise (see the symbols to the right that indicate the type of activity). These activities are just samples of the many things you can do with your child to enhance awareness of the benefits of good health throughout life. So, get started and have fun!Back to the Table of Contents Face FileYoung children love to cut and paste. They can learn about their emotions at the same time.What you'll need
What to do
Back to the Activities Table of Contents A Mirror of MeHelp your child frame a mirror with items that represent the things your child likes.What you'll need
What to do
Back to the Activities Table of Contents Quilt of Many FeelingsTraditionally, making quilts has been a way for people to express themselves through the use of color and pattern in a practical way. A quilt of faces can help your child understand how emotions are conveyed through facial expressions.What you'll need
What to do
Back to the Activities Table of Contents My FolderA folder with your child's name on it can help your child get organized while enhancing self-image.What you'll need
What to do
Names are veyr important to children. Just think of how upset they get when they are called names. Talk with your child about his or her name. Is there a favorite nickname? What does the name mean? Was your child named for someone? This is an opportunity for you and your child to talk together to build a strong self-image. Back to the Activities Table of Contents This Is the Way We Wash Our HandsChildren have to be reminded to wash their hands. This is a way to turn the reminder into fun.What you'll need
What to do
Back to the Activities Table of Contents Smile If You Like MeMake a game out of introducing your child to new foods.What you'll need
What to do
This activity gives your child a chance to enjoy and learn about a variety of foods without the pressure of having to "clean your plate" at mealtime. One point to remember when doing this activity is to try not to use food as a reward or bribe. Back to the Activities Table of Contents Follow the Recipe!One way to get children to eat healthful food, especially vegetables, is to involve them in the selection and preparation of a recipe.What you'll need
What to do
Back to the Activities Table of Contents Oven-Fried PotatoesNOTE: This activity requires parental supervision.Here is a healthful recipe that you might want to try. What you'll need
What to do
Makes 6 servings Safety tips in the kitchen:Children should not be left unsupervised when electrical appliances, flame, or heat are involved. Be extra careful with moving equipment, such as rotary blades of a mixer, food processor, blender, or hand mixer. Knives, scissors, and the like are best for older children. Remind children that handles of utensils on a stove top should be turned inward. Stirring spoons (especially metal ones) should have long handles and be kept away from the heat. Keep an eye on children near stoves, no matter what age and keep small children away from heat of any kind.Back to the Activities Table of Contents Sticks and Stones SnackHere is a snack that your children will have fun making and enjoy eating while getting needed nutrients.What you'll need
What to do
The food guide pyramid shows that children need about 9 servings a day from the bread and cereal group and 3 servings of fruits. This snack can help meet these nutritional requirements. Back to the Activities Table of Contents Brushhhh!Playing and singing with children can help make tooth brushing an enjoyable experience.What you'll need
What to do
Back to the Activities Table of Contents To Share or Not To Share?Telling the difference between personal items that should not be shared and those things that are to be shared can be a hard distinction for children to make.What you'll need
What to do
Back to the Activities Table of Contents I Do It For MeHow can I take care of myself? Here is an activity that will take advantage of your child's growing independence while emphasizing healthful responsibility.What you'll need
What to do
Back to the Activities Table of Contents Hold that Tiger!Children love animals and they love to imitate. Combine these two interests to inspire exercise.What you'll need
What to do
Back to the Activities Table of Contents Warm UpUse one or more of the following exercises to have your child warm up before doing more vigorous exercises.All exercises have been adapted from Get Fit!, published by the President's Council on Physical Fitness and Sports, 701 Pennsylvania Avenue, NW, Suite 250, Washington, DC 20004. What to do
Back to the Activities Table of Contents StretchMuscles should be stretched after they've been warmed up.What to do
Back to the Activities Table of Contents Run For It!After you've warmed up and stretched, you're ready to run.What to do
Keep Going!These exercises will help your child build muscle strength and endurance.What to do
Back to the Activities Table of Contents Cool DownAfter doing aerobic or muscle exercises, your child is ready to cool down.What to do
Back to the Activities Table of Contents More IdeasHere are some more ideas that will help your child grow up healthy.Safety FirstBe aware of ways to prevent accidents and be able to identify how accidents are caused. Teach your children to pick up toys off the floor and stairs. When cooking, try to use the back burners, making sure that pot handles and spoons are turned toward the back of the stove. Use safety latches on cabinets that contain cleaning fluids or knives and other dangerous utensils. Cover electrical outlets with plastic devices made for this purpose. And always be sure to keep an eye out for your children!Identify safety rules and practices to prevent accidents at home, at school, and during recreational activities. Look for playground and swimming pool rules that give safety precautions, and explain them to your children. Make sure your child wears safety equipment for specific activities: a helmet when riding a bike and knee and elbow pads when roller skating, roller blading, or skate boarding. Have your child practice hand signals while bike riding. For the car, make a "Buckle Your Seat Belt" sign and place it where children can see it. Be aware of peer pressure. Observe your children in social situations, and listen closely when they talk with you about things that happen at school or on the playground. Get to know the parents of your children's friends and try to attend as many functions in which your child is involved as you can. Teach your children how to protect themselves. Have them practice saying "No." Tell them not to talk to strangers, to always walk with a friend, and to avoid isolated areas such as woods or vacant lots. If your child is followed by a car, he or she should run away to a friend or neighbor's house. Teach your children to be alert and to scream if someone grabs them. Keep the lines of communication open, so that your children will tell you if someone touches them in a way that makes them feel uncomfortable. Work with your school and neighborhood to have the police brief your children about safety precautions and start a "safe home" program where neighbors display a sign in the window to show children that if they are in danger they can go to that house. Response to EmergenciesRecognize and lean appropriate responses to emergency situations, such as fires, lightning, tornadoes, and earthquakes. Teach your children the proper uses of fire and fire safety. Plan a home fire escape with your children and practice it often. Also, show children what to do if their clothes catch fire (STOP where you are, DROP to the ground, and ROLL to put out the flames). Make sure your children know how to dial the emergency number 911. Post it and other emergency numbers near the telephone where they will be easily seen. In the event of a tornado, teach your children that the safest place to go is the basement or interior room or hallway on the bottom floor of the house. In an earthquake, teach children to get under a desk or table, and stay away from windows. If your children are outside during a storm and there is lightning, teach them not to stand under or near a tree. Trees tend to attract lightning, because they are so tallFirst AidThe best rule of thumb is, "When in doubt, call the doctor." Know the symptoms that require a doctor's care: intense pain, high fever, excessive bleeding, unconsciousness, difficulty breathing. Emphasize to your children that the best way to care for a minor cut or scrape is to wash it with soap and water and cover with a bandage if the cut is bleeding or will be exposed to dirt. If possible, take a first aid course from the American Red Cross, your local YM/YWCA, rescue squad, or other organization to learn the procedures in life-threatening situations, such as choking or poisoning. Some doctors have free pamphlets or video tapes on first aid and what to do in case of emergency.Back to the Table of Contents And They Licked the Platter Clean
Growing Up Drug FreeFrom the time your child is born, there are things you can do to help your child grow up drug, alcohol, and tobacco free. Here are some guidelines.
For more information, you might want to contact National Clearinghouse for Alcohol and Drug Abuse Information 6000 Executive Boulevard, Suite 402 Rockville, Maryland 20852 (301) 468-2600/(800) 729-6686 (alcohol/drug information) (800) 662-HELP (toll-free; drug abuse treatment information and referrals). Back to the Table of Contents AppendicesParents and the SchoolsThe school can be a vital link to your child's well-being. So much of your child's life is spent in school, it is important that you be aware of all the people and situations involved. Besides the school nurse (who may not be at the school full time), there are many resources you can call on.Teachers are aware of the whole child and things that might be getting in the way of your child's learning. School counselors can advise on your child's social and emotional well-being. Many school counselors concentrate on helping children build self-esteem, and some work with groups of children with similar problems, such as coping with a divorce or death in the family. Physical education classes provide an opportunity for exercise, and they foster teamwork. The school cafeteria is a source of well-balanced lunches (and breakfasts in some school districts), many of which are government-subsidized for low income students. The principal and teacher can advise on special services provided by the school district for children with handicaps and special learning needs. The most important thing you can do is stay in contact with the school, especially your child's teacher. Listen carefully to the teacher, because the teacher will often spot problems or warning signs of serious trouble before you might notice them. It is also important for you to tell the teacher if your child has a serious health problem or is experiencing an emotional crisis at home. It is imperative for the school to know if your child is on medication and what it is, who should be contacted in case of an emergency, and what to look for in your child's behavior that might be a warning sign of the onset of a medical emergency. Your child's welfare is a partnership between the parent and the school. If a serious medical condition exists, private or community health services should be consulted. What can you expect of the school?The following information has been adapted from Managing Asthma: A Guide for Schools, published by the U.S. Department of Health and Human Services and the U.S. Department of Education.The principal should:
The school nurse should:
The teacher should:
These are just some of the actions that school personnel can take to make the school a safer and friendlier place for your child. Remember that when children are well and comfortable, they learn more. Back to the Table of Contents BibliographyThe following list of books includes just a few of many excellent publications for parents and their children. No one knows your child as well as you do. When you select a book, always read through it to make certain the material presented will benefit your child.
AcknowledgmentsThis book was made possible with help from Tim Burr, who provided information from other government agencies; Bernice Barth, who compiled the bibliography; and Tim McCarty, who contributed to the bibliography. Francie Alexander, Liz Barnes, Elaine Palazzo, Theodor Rebarber, and Rikki Smoot, and Rose Tobelmann provided suggestions and guidance to the project. Phil Carr and Donna DiToto designed the book.Many of the activities are taken from ideas first presented in Imagine That, written by Joyce King and Carol Katzman. Back to the Table of Contents What We Can Do To Help Our Children Learn:
Back to the Table of Contents CreditsU.S. Department of EducationRichard W. Riley Secretary Office of Educational Research and Improvement Sharon P. Robinson Assistant Secretary August 1993 This book is in the public domain. Authorization to reproduce it in whole or in part for educational purposes is granted. Listing of materials and resources in this book should not be construed or interpreted as an endorsement by the U.S. Department of Education of any private organization, business, or product cited herein. Carol Katzman has served as Assistant Superintendent in the Beverly Hills Unified School District and has taught at all levels, K-8. She served a four-year term on the California Curriculum Commission, including one year as Chair. As a member of the advisory board of the local Health Champions (a comprehensive health education program) she was responsible for its implementation. When this program became the model for the California Department of Education's initiative, Healthy Kids, Healthy California, she worked for the Department on the program's overall design. Carolyn McCary is an educational consultant who works for school districts and private sector organizations. She taught primary grades for many years. As a coordinator of the comprehensive health program in the Beverly Hills Unified School District, she helped build a program that served as a training model for California's Comprehensive Health Education and Training Program, and she consulted on the development of the Healthy Kids, Healthy California initiative. Deborah Kidushim-Allen is a registered dietician and author of several cookbooks. She co-authored Light Style the low fat, low cholesterol, low salt way to good food and health (HarperCollins). She writes a weekly column for the Los Angeles Times syndication, and serves as nutrition consultant to Health Champions. Annie Lunsford has been a freelance illustrator since 1975. Her works include a Children's Hospital calendar, a book for Ronald McDonald House, and slide shows for the National Institutes of Health. Her work has been recognized by The Advertising Club of New York, the Society of Illustrators, and The Printing Industry of America. Note: Graphics Omitted for on-line version (as well as notes where graphics would have been) Back to top |
