Carabase Training’s 18 Tips to raise a Healthy Child inspired by the IYCA

1. Make changes gradually: Set a date to cook with your child, plan a time to exercise as a family, do not buy soda next time you grocery stop etc..

2. Be role models: Children with overweight parents have a higher probability to become overweight themselves
More and more children are being diagnosed with Type II diabetes, obesity and heart disease
It’s not I’m going to workout its I’m going to become a better parent

3. Encourage at least 60 minutes of exercise daily

Walk whenever possible, especially if the destination is close
Play outside: tag, sports, biking
Reduce time spent in front of a screen (tv, computer, cell phones etc..)

4. Pay attention to portions: Eat as a family but do not serve foods family style: Those who eat at home as a family have lower rates of overweight/obesity. Serve food in portions rather then buffet style
Teach kids how to portion:
1 Stamp: 1 tsp
CD case: 1 serving of bread (bagel = 5-6 servings!)
4 dice: 1 oz
Use smaller plates, cups and bowls
Cook less food (cook for the meal or freeze left over portions)
Deck cards = 3 oz (1 serving of meat)
Check book = 3 oz of thin fish
Your fist (or a baseball) is 1 cup

5. Learn to add flavor without fat:
Use fresh lemon, vinegar, low fat cheese, drizzle olive oil

6. Avoid fried foods, fast foods and soda: These foods are full of bad fats and sugars, both of which promote weight gain. Pick food choices that are fresh and that provide nutritional value

7. Use fat free/reduced fat dairy products: Kids develop habits at a young age, set them up to make a life full of healthy choices.

8. Whole grain products (first ingredient must say 100% whole wheat or whole grain and have at least 3 grams of fiber, per one slice!)

9. Eat breakfast daily
Choose cereals with less then 10 grams of sugar and at least 3 grams of fiber

10. The Paper plate test
½ plate = vegetables
¼ plate = Whole grain/whole wheat source of carbohydrate (pasta, brown, rice) or startch
¼ protein

11. Don’t Drink Calories
Beverages count for 21% of caloric intake
Drink more water!
Offer low calorie sport drinks, 100% juice variations over regular juice and soda

12. Eat more fruits/veggies: Buy seasonal-fresh foods and leave them around the house, if its there they will eat it!

13. Allow children/youth to be part of the food decision process
• Help grocery shop
• Pick fruits/veggies
• Help cook

14. Teach mindful eating:
• Put the fork down until you finish chewing
• Educate kids to be attentive to the tastes of food, taking time to enjoy the flavors rather than stuff the food down without thinking

15. Allow kids to be full: Over eating habits as a youth can lead to obesity

16. House Rule: No eating out of the bag or container

17. Encourage youth to eat healthy and get active, leave negative words like DIET FAT OBESE and OVERWEIGHT out of the discussion

18. Do not give up!: If there has been attempts at losing weight, think about the method and reflect on it. Seek professional help via Fitness Trainer and or Registered Dietitian

Committed to your results,

Joe Carabase, Owner of Carabase Training
International Youth Conditioning Association Nutrition Specialist
Certified Personal Trainer