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