Educational Insights 1.20.2014
Educational Insights 1.20.2014
Posted on 01/20/2014

          If you are a kid who wants to be ‘fit’, here are six rules to live by:

*EAT A VARIETY OF FOODS-If you eat different foods, you’re more likely to get the nutrients your body needs. Taste new foods and old ones you haven’t tried for a while. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables.

*DRINK WATER AND MILK-When you’re really thirsty, cold water is the best thirst-quencher. And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral. You probably will want something other than milk or water once in a while, so it is fine to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar that only add calories, not important nutrients.

*LISTEN TO YOUR BODY-What does it feel like to be full? When you are eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.

*LIMIT SCREEN TIME-Screen time is the amount of time you spend watching TV, playing video games, and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff. Try to spend no more than two hours a day on screen time, not counting computer use related to school.

*BE ACTIVE-One job you have as a kid is that you get to figure out which activities you like best. Not everyone loves baseball or soccer, maybe your passion is karate, or kickball or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it’s time to stop watching TV!

*GET ENOUGH SLEEP-Just like eating, sleep is necessary for survival. Most kids between the ages of 5 and 12 years old need 10 to 11 hours of sleep. Some might need more and others less. It depends on the kid.

-Dr. Paula Sissel

Garden County Schools

Superintendent/Elementary Principal