Tag Archives: for Kids

Walk & Bike to School Day: Join the Movement!

Join thousands of schools and communities around the country that participate in Walk & Bike to School annual activities.

  • Bike to School Day is May 3, 2023
  • Walk to School Day is October 4, 2023 

Walk to School Day and Bike to School Day are part of a movement for year-round safe routes to school.

These events encourage community members to consider:

  • Creating safe, friendly routes for biking and walking
  • Building a sense of community or school spirit
  • Inspiring families to walk and bike to school more often

There are lots of ways to get involved year round. You can start simply by encouraging students to walk or bike to school, then spread the word and build into a larger community-wide initiative. You can also plan and register a local event, see schools walking and biking in your community, and find support materials.

Children deserve safe places to walk and bike—starting with the trip to school. That’s why the National Centers for Safe Routes to School also partners with Vision Zero for Youth to eliminate traffic fatalities and serious injuries. Vision Zero provides additional opportunities for advocates to tap into a broader initiative that city leaders have publicly and officially committed to. Encouraging your city officials to join Vision Zero for Youth can bring more visibility and possibly additional funding, improvements, or actions that benefit Safe Routes to School.

Plan and register a local event, see schools walking and biking in your community, find support materials, and learn more about this movement.

Source: Walk & Bike to School; National Centers for Safe Routes to School; Vision Zero for Youth

Move Your Way: Physical Activity for Families

Walk. Run. Dance. Play.

We all know physical activity helps us stay healthy. But finding time to move more and sit less isn’t always easy. Fortunately, we have some tips, tricks, tools, and suggestions to help your family set goals and stay motivated.

Sitting for long periods of time (being sedentary) is bad for our health. So, we need to find ways to move—even just a little more throughout the day—because it can have big health benefits that start almost immediately. 

Anything that gets your heart beating faster counts and can make daily life better. For example, a quick 10-minute walk or trip up and down the stairs can:

  • Boost your mood
  • Sharpen your focus
  • Reduce stress and anxiety
  • Reduce blood pressure
  • Improve your quality of sleep
  • Improve insulin sensitivity

Sounds good, right? Here are some guidelines to keep in mind:

Adults need:

Aerobic Activity

150 minutes or 2.5 hours of moderate aerobic activity per week. If you prefer vigorous aerobic activity (like running) aim for at least 75 minutes per week.

icons of adults biking, swimming, walking a dog, playing wheelchair basketball, and gardening

Muscle-strengthening Activity

At least 2 days per week, do activities that make your muscles work harder than usual.

icons of adults lifting weights and doing pushups

Kids (6-17) need:

Aerobic Activity

  • 60 minutes of moderate-intensity aerobic activity. Anything that gets their heart beating faster counts.
  • At least 3 days per week, encourage them to step it up to vigorous-intensity, so they’re breathing fast and their heart is pounding.
icons of kids riding bike, skateboarding, playing wheelchair basketball, walking a dog, hiking, dancing, and swimming

Muscle and Bone-strengthening Activity

At least 3 days per week, as part of their daily 60 minutes of physical activity. Anything that makes their muscles work harder counts toward muscle-strengthening—like climbing, swimming, push-ups or pull-ups.

Bones need pressure to get stronger so weight-bearing activities like running or jumping count as bone-strengthening activities.

But did you know that it can help them feel better right away? For kids ages 6-17, just 60 minutes of activity every day helps kids:

  • Sleep better
  • Get better grades
  • Relax
  • Improve their mood
  • Increase their self-confidence

And, it doesn’t have to be all at once. A few minutes here and there throughout the day can really add up. Here are a few suggestions to get them moving:

  • Walk to school or the bus stop
  • Dance around the living room
  • Play tag with friends
  • Swing on the monkey bars
  • Ride bikes to the park
  • Walk the dog
  • Join a sport or dance team

Talk to your kids about what they want to do to be more active, help them set their own goals, and encourage a routine.

Don’t forget the little ones…

Even the youngest children—ages 3 through 5—will benefit from regular physical activity. Preschool-aged children should be active throughout the day. Starting this habit early helps with growth and development and establishes a routine they can continue as they grow older. Parents and adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.

Make a plan to stay on track

Now that you know what you need to do to stay physically active—let’s set some goals!

The key is to choose activities you enjoy. Mix it up and start out slow—especially if you’ve been inactive for a while. Remember, any amount of physical activity has health benefits.

The Move Your Way Activity Planner can help you choose the activities you want to do, set weekly goals and will give you personalized tips to help you stay motivated. Once you have your plan set up, be sure to share it with friends and family to help keep you on track!

Find more physical activity resources specifically for:

  • Older adults
  • Pregnant women & new moms
  • People with disabilities
  • People with health conditions

Physical Activity Guidelines for Americans, 2nd Edition

The Physical Activity Guidelines for Americans report provides evidence-based recommendations for adults and youth ages 3 through 17 to safely get the physical activity they need to stay healthy.

The second edition, updated in 2018, offers new key guidelines for children ages 3 to 5 and new evidence that further demonstrates the health benefits of physical activity for individuals of all ages.

Guidelines for youth (3-5)

Preschool-aged children should be active throughout the day to enhance growth and development. Adults caring for children this age should encourage active play (light, moderate, or vigorous intensity) and aim for at least 3 hours per day.

Guidelines for Children and Adolescents

Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily:

  • Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity and should include vigorous-intensity physical activity on at least 3 days a week.
  • Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, muscle-strengthening should be included at least 3 days a week.
  • Bone-strengthening: As part of their 60 minutes or more of daily physical activity, bone-strengthening physical activity should be included at least 3 days a week.

Guidelines for Adults

Adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

Move more, sit less

New evidence shows a strong relationship between increased sedentary behavior and increased risk of heart disease, high blood pressure, and all-cause mortality. All physical activity, especially moderate-to-vigorous activity, can help offset these risks.

Any physical activity counts

Americans can benefit from small amounts of moderate-to-vigorous physical activity throughout the day. The first edition of the Physical Activity Guidelines for Americans stated that only 10-minute bouts of physical activity counted toward meeting the guidelines. The second edition removes this requirement to encourage Americans to move more frequently throughout the day as they work toward meeting the guidelines.

Immediate health benefits

For example, physical activity can reduce anxiety and blood pressure and improve quality of sleep and insulin sensitivity.

Long-term health benefits

  • For youth, physical activity can help improve cognition, bone health, fitness, and heart health. It can also reduce the risk of depression.
  • For adults, physical activity helps prevent 8 types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach, and lung); reduces the risk of dementia (including Alzheimer’s disease), all-cause mortality, heart disease, stroke, high blood pressure, type 2 diabetes, and depression; and improves bone health, physical function, and quality of life.
  • For older adults, physical activity also lowers the risk of falls and injuries from falls.
  • For pregnant women, physical activity reduces the risk of postpartum depression.
  • For all groups, physical activity reduces the risk of excessive weight gain and helps people maintain a healthy weight.

Managing chronic health conditions

For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson’s disease.

Explore the Second Edition of the Physical Activity Guidelines for Americans.

Find more physical activity resources specifically for:

  • Older adults
  • Pregnant women & new moms
  • People with disabilities
  • People with health conditions

It’s HOT Out There: Exercise Safe!

July and August can be some of the hottest months in South Dakota. Along with a drastic change in temperature, many individuals participate in a variety of different sports and spend prolonged periods of time in the sun during this seasonal change. The human body serves as a great temperature regulator, but without practicing proper safety precautions, it is possible for the body to overheat.

Exercising in the heat increases your sweat rate, fluid loss, and your risk for dehydration. Sweating is how your thermoregulatory system within your body cools you down. If you become too hot, it is hard for your sweating rate to keep up and keep body temperatures down. Thus, with the increased temperatures outdoors, there is an increased risk for heat illnesses. Additionally, children are less efficient at regulating their body temperatures and can become overheated and dehydrated much quicker than an adult. If you as an adult feel hot, your child probably feels a lot warmer.

Common Heat Illnesses

Common heat illnesses include heat cramps, heat syncope, heat exhaustion, and heat stroke. Below are some common signs and symptoms for heat illnesses:

  • Heat Cramps: Muscle twitching, cramps, spasms
  • Heat Syncope: Pale skin, slowed heart rate, slowed breathing rate, nausea, weakness
  • Heat Exhaustion: Excessive thirst, dry tongue/mouth, fatigue, weakness, nausea, slightly elevated temp, mental dullness, excessive sweating
  • Heat Stroke: Central nervous system abnormalities (i.e. fatigue, confusion, headache, possible loss of consciousness, etc.), decreased or lack of sweating, rapidly increased heart rate and blood pressure

Safety Considerations

When engaging in physical activity during hot summer days or if you are going to be in the sun for prolonged hours follow these safety precautions:

  • Wear loose-fitting, breathable, light-colored clothing
  • Monitor hydration/fluid intake:
    • Drink plenty of water – even if you don’t feel thirsty!
    • Take frequent water breaks, especially during intense physical activity
    • Avoid caffeinated drinks, such as pop or soda
    • Drinks containing carbohydrates and electrolytes can also be consumed
  • Find shelter in shaded areas
  • Watch for signs and symptoms of heat illnesses (above)
  • Avoid physical activity during peak heat, instead try early morning or late evening times
  • Wear sunscreen
  • Rest often and take it easy

Be mindful and pay attention to your body, if you suspect a heat illness seek medical help immediately. Dizziness, cramps, nausea, vomiting, confusion and headaches are all causes for alarm. If you need to, move your workout indoors for a few days.

Additional Resources

See more at SDSU Extension

How to Incorporate Healthy Eating in Childcare Settings

Childcare practitioners share ideas and challenges with implementing healthy food at the YMCA Sandusky Childcare Center in Ohio. 3 key pieces of advice…

  1. Start small
  2. Tackle one thing at a time
  3. Keep trying

Practitioners also share the steps they took to support the important transition to incorporate healthy food into their childcare center.

  • Moving to whole grains
  • Eliminating flavored milks
  • Eating family style
  • Offering a healthy food curriculum
  • Sending home recipes

Source: The videos are from the Building Capacity for Obesity Prevention (BCOP) study. BCOP is a collaboration between The Ohio State University SNAP-Ed program; the Prevention Research Center for Healthy Neighborhoods (PRCHN) at Case Western Reserve University; and the Ohio Department of Health, Creating Healthy Communities Program.

What Recess Should Look Like

Kickball, tag and swinging across the monkey bars may be the highlight of your child’s day for more reason than one, but experts say recess is also critical for your students health.

Recess is a planned time within the school day for free play and supervised physical activity. Recess is a very important part of the school experience for students because it can increase physical activity and it helps them practice life skills such as cooperation, following rules and communication. Recess also helps improve classroom behavior such as paying attention and memory.

Recess benefits students by:

  • Increasing their level of physical activity
  • Improving their memory, attention, and concentration
  • Helping them stay on-task in the classroom
  • Reducing disruptive behavior in the classroom
  • Improving their social and emotional development (e.g., learning how to share and negotiate)

While there’s no law or statewide policy to dictate how schools manage recess within their school day, recent guidance aims to help schools make the most of recess.

Schools should create recess policies including the following strategies:

  • Prohibit using recess as a replacement for physical education classes
  • Let kids go to recess before lunch
  • Prohibit excluding kids from recess as a form of punishment
  • Prohibit restricting physical activity during recess as a form of punishment

Some of those strategies are easier to implement than others, but they are all realistic for South Dakota schools!

Source: Centers for Disease Control & Prevention

Get Movin’!

When you decide you want more physical activity, pick an activity you enjoy that fits into your life. Aim to do at least 10 minutes of exercise at a time.

front of Get Movin' palm card

A little goes a long way! Adults need 150 minutes (just 2.5 hours) of moderate activity each week, or 75 minutes (just over 1 hour) of vigorous activity each week. Kids need 60 minutes of moderate to vigorous activity each day.

Moderate Physical Activity:
I can talk while I do these activities, but not sing. Like gardening, walking briskly, water aerobics, softball and baseball.

Vigorous Physical Activity:
I can only speak a few words without stopping to catch my breath. Like race walking, running, cycling, soccer, jumping rope and aerobic dancing.

For more information, visit healthysd.gov.

back of Get Movin' palm card

Download images here.

Ready to Pedal? It’s Bike Month!

Celebrate National Bike Month this May by biking to work, school, the store, park, pool and anywhere in between. Whether you ride to save money, time, improve your health, preserve the environment, explore your community or just for fun, jump on your bicycle and enjoy the great outdoors!

Check out the top five benefits of cycling according to Harvard Health and the Rules of the Road from the League of American Bicyclists.

5 Benefits of Cycling

  1. It’s easy on the joints. When you sit on a bike, you put your weight on a pair of bones in the pelvis called the ischial tuberosities, unlike walking, when you put your weight on your legs. Making it good for anyone with joint pain or age-related stiffness.
  2. Pushing pedals provides an aerobic workout. That’s great for your heart, brain and blood vessels. Aerobic exercise also triggers the release of endorphins, the body’s feel-good chemicals—which may make you feel young at heart.
  3. Cycling builds muscle. In the power phase of pedaling, you use muscles in the buttocks, thighs and calves. In the recovery phase, you use the hamstrings in the back of the thighs and the muscles in the front of the hips. Cycling works other muscles, too. You use abdominal muscles to balance and stay upright, and you use your arm and shoulder muscles to hold the handlebars and steer.
  4. It helps with everyday activities. Benefits carry over to balance, walking, standing, endurance and stair climbing.
  5. Pedaling builds bone. Resistance activities, such as pushing pedals, pull on the muscles, and then the muscles pull on the bone, which increases bone density.

5 Rules of the Road

  1. Follow the Law.  Obey traffic signals and stop signs. Ride with traffic; use the rightmost lane headed in the direction you are going.
  2. Be Predictable. Make your intentions clear to everyone on the road. Ride in a straight line and don’t swerve between parked cars. Signal turns, and check behind you well before turning or changing lanes.
  3. Be Conspicuous. Ride where people can see you and wear bright clothing. Use a front white light, red rear light and reflectors when visibility is poor.
  4. Think Ahead. Anticipate what drivers, pedestrians, and other people on bikes will do next. Watch for turning vehicles and ride outside the door zone of parked cars. Look out for debris, potholes, and other road hazards. Cross railroad tracks at an angles.
  5. Ride Ready. Check that your tires have air, brakes are working and chain runs smoothly. Wear a helmet.

Helping Kids Get Active

Today, there’s a world of entertainment for kids that has nothing to do with playing outside. Establishing healthy activity and eating patterns needs to start at a young age. But here’s a scary fact: About 75% of kids around the country aren’t getting the recommended 60 minutes of physical activity daily, including kids who are overweight.

For these kids, it can be more difficult to be active due to embarrassment, peer bullying, and physical challenges associated with getting into an activity routine. Overweight and obese youth also tend to be less active due to poor motor skills.

So how can we get kids who are overweight to be more active?

First, it’s important for parents to be involved and encouraging. Research shows that parents today see normal weight children as being underweight, while overweight children are viewed as normal, and children with obesity are seen as being just “a little too heavy.” With these misconceptions parents are much less likely to prioritize healthy behaviors like physical activity.

Second, the activity should be something the child will enjoy. Very few kids are going to be excited about a gym; I suggest parents and caregivers focus on increasing playtime.

Muscle-strengthening activities can be unstructured and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war or structured, such as lifting weights or working with resistance bands. Aerobic training are those in which young people rhythmically move their large muscles. Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are all examples of aerobic activities. Aerobic activities increase cardiorespiratory fitness. Although aerobic activity is important, if you start with fun activities involving strength exercises you can build up the child’s confidence and strength over time to eventually include more aerobics.

Try games where kids toss balls with varying high-to-low throws. Squatting to catch a low throw is much more fun than standing at the gym doing squats. Medicine balls are great because kids can use them at home and while playing with others.

Parents/caregivers should also encourage kids to be creative and come up with their own exercises—this makes the activity more fun.

The bottom line: it’s too challenging and discouraging for an overweight child to jump right into high intensity physical activity. We need to start by simply getting kids out of being sedentary through fun activities, then work up from there.

Posted on July 15, 2015 by Sonja Goedkoop, MSPH, RD @ American Institute for Cancer Research

Physical Activity and Your Toddler

During the toddler developmental years, manipulative, locomotor, and non-locomotor skills begin to emerge. These fundamental skills are the prerequisites for more complex skills of later childhood and adulthood. Recent research suggests that if children do not master these fundamental motor skills during childhood, they may be less physically active as an adult.

Toddlers should have access to stimulating environments that engage the toddler in movement activities and movement experiences. Due to the crucial role physical activity plays in skill development, it is important to follow the 5 recommended physical activity guidelines from the National Association of Sport and Physical Education for toddlers (1-3 years old) discussed below:

Guideline 1: Toddlers should engage in a total of at least 30 minutes of structured physical activity each day.

Guideline 2: Toddlers should engage in at least 60 minutes—and up to several hours—per day of unstructured physical activity and should not be sedentary for more than 60 minutes at a time, except when sleeping.

Guideline 3: Toddlers should be given ample opportunities to develop movement skills that will serve as the building blocks for future motor skillfulness and physical activity.

Guideline 4: Toddlers should have access to indoor and outdoor areas that meet or exceed recommended safety standards for performing large-muscle activities.

Guideline 5: Those in charge of toddlers’ well-being are responsible for understanding the importance of physical activity and promoting movement skills by providing opportunities for structured and unstructured physical activity and movement experiences.

To summarize these guidelines in a simpler format, toddlers should be provided with plenty of safe opportunities to engage in physical activity. They should have many opportunities for both structured (parent or caregiver initiated) and unstructured (child-initiated) physical activity. For example, structured physical activity ideas might include: musical instruments, rhythmical tapes, and acting out imaginative poems or stories. Unstructured physical activity examples include: grasping large balls, riding tricycle, digging, building, playing in sandbox, playing on playground equipment, and playing with peers.

Check out Alabama Cooperative Extension System’s publication Getting Young Children Ready to Learn for daily activities and interactions that develop large and fine muscle skills, or We Have the Moves physical activity resource for some great activity ideas.

Find more tips for busy parents at South Dakota State University Extension.

Getting Kids to Help in the Kitchen

Cooking with your kids is a good way to help them build healthy eating habits.

Most kids enjoy helping in the kitchen. While they help you cook, you can talk to them about healthy foods. Children like to eat food they make. This is a good way to get them to try new healthy foods.

Let Them Help

You can show your kids how to help you prepare meals. Here are ways that young kids can help in the kitchen:

2-year-olds can:

  • Wipe tabletops
  • Wash fruits and vegetables
  • Tear lettuce or greens
  • Break cauliflower or broccoli into pieces
  • Carry ingredients from one place to another

3-year-olds can:

  • Knead and shape dough
  • Mix or pour ingredients
  • Shake liquids in a covered container to mix them
  • Apply soft spreads
  • Put things in the trash

4-year-olds can:

  • Peel oranges or hard-boiled eggs
  • Mash bananas or cooked beans with a fork
  • Cut parsley and green onions with kid-safe scissors
  • Set the table

5 to 6-year-olds can:

  • Measure ingredients
  • Use an egg beater

Be sure to have kids wash their hands before and after helping in the kitchen. Be patient with spills and mistakes. Remember that the goal is to help your kids learn about healthy eating.

Let Them be Creative

Set out three or four healthy foods, and let your kids make a new snack or sandwich from them. Use foods your children can eat without choking.

Start with:

  • A new kind of bread (whole grain or rye)
  • Whole grain crackers or graham crackers
  • Mini rice cakes or popcorn cakes
  • Small bagels
  • Small pieces of whole-wheat pita bread

Spreads could include:

  • Fat-free or low-fat cream cheese or cheese spread
  • Fat-free or low-fat peanut butter
  • Bean dip
  • Jelly with no sugar added

Toppings could include:

  • Slices of apple or banana
  • Raisins or other dried fruit
  • Strawberries
  • Slices of cucumber or squash
  • Cherry tomatoes cut in small pieces

As you help your kids make the new snack or sandwich talk about why it is healthy. Point out each food group in the snack or sandwich. Explain that eating a mix of foods is good for you. Ask why the snack or sandwich tastes good. Is it sweet, juicy, chewy, or crunchy?

Source: We Can!; Getting Kids in the Kitchen

Heart Healthy Meals for Busy Parents

Time and time again, parents say time is their enemy when it comes to preparing healthy meals.

“When healthy eating is a low priority, the results are the escalating obesity and chronic disease rates we see today,” said Aaron Feest, a registered dietitian at the VA Medical Center in Milwaukee, Wis. “Healthy eating habits break down when we don’t plan ahead.”

Feest and his wife, Shannon, think helping kids develop healthy habits, especially for their son, 12-year-old Owen, goes a long way toward better health.

The main key is time management. Difficult? Sometimes. But not impossible.

“It’s become commonly accepted that we are all too busy all of the time, but somehow we find time for all of the things that fill our schedule,” Feest said. “Healthy eating is worth the effort. Most people find plenty of time and money for cable TV. What’s more important?”

Keep the frozen pizza and other processed foods to a minimum with tips that are good for your heart and your wallet.

Start With a Plan

Not surprisingly, the best time to make a meal plan isn’t when you’re hungry and need to eat right away. Make a list—and check it twice.

“We try to plan at least a few days ahead which meals we are going to make based on the days we have time to cook,” he said. “We always shop with a grocery list based on that menu, we don’t shop hungry and we make enough to have leftovers.”

Invest a couple of hours on the weekend to save anxiety as well as time on extra trips to the grocery store. Make large batches and freeze leftovers in individual portions for healthy, homemade microwaveable convenience meals.

Get Your Kids in the Kitchen

Holly DuBois, who lives in San Antonio, gets her kids in the kitchen every chance she gets.

With a family history of obesity, they make sure their kids eat a healthy, balanced diet. “Cooking for me personally has been a fun, stress-relieving activity that I’ve grown to love,” DuBois said. “I want them to share in it and enjoy it so it’s not a burden.”

Her two little ones hang out on a step stool in the kitchen while she cooks and gives them small jobs. “I’ll give them plastic knives and they’ll cut stuff or get things from the pantry,” she said.

Summertime means organic produce from a community-supported agriculture co-op once a week — everything from cauliflower to eggplant to rhubarb. “The rule is that if it’s in the bag they have to try it.”

Bresha Richardson, a busy Dallas-area mom to a kindergartner, juggles single parenting, work, volunteering for the PTA and her son’s extracurricular activities. But she still tries to make healthy eating a priority.

“I want my son to learn how bad choices can impact his body, not just now but in the future,” she said. “I try extremely hard to communicate with him about every meal he has and why a particular food may not be a good choice.”

Together, the pair makes egg tacos one night a week. “He cracks and whisks the eggs and I slice and sauté the red pepper and warm whole-wheat or white corn tortillas,” she said. “I make it a point not to add seasonings like salt so he can taste the food for what it is.”

She also gets a head start over the weekend by getting healthy stuff ready for the hectic work week. “If I wash and cut our fruits and veggies and pre-package them, they most definitely get eaten.”

I’m on a budget. What can I do?

Eating healthy doesn’t have to be expensive. Rice, beans, potatoes, bananas, and eggs can be budget-friendly staples. You can also stretch your grocery budget by planning for a couple meatless meals each week.

“Make cooking a hobby and learn to cook from scratch when it’s reasonable,” Feest said. “For example, oatmeal is fairly cheap and really healthy. You pay a premium to have it portioned into little packets with flavor added when it’s not very difficult to prepare from scratch.” And many times those prepackaged, flavored varieties contain added sugar, but making it from scratch you have more control over the amount of sweetener that gets added.

Buy fresh produce when it’s in season. Eat lots of citrus and apples in the winter and strawberries in the summer. If it’s not in season, buy it frozen. And if you’re interested in going organic, consider using the “dirty dozen” and “clean fifteen” lists by the Environmental Working Group to prioritize your purchases and save money.

My child is Home Alone. How can I Help Her Eat Healthy?

If you plan ahead, it’s pretty easy to help your child make good choices without any difficulty or dangerous prep work. Feest suggests:

  • Peanut butter and jelly with no-sugar added jelly on whole-wheat bread
  • Grilled fish sandwich. Keep spinach and tomatoes (sliced ahead of time) handy to add flavor and nutrients
  • Turkey sandwich. Don’t forget your favorite veggies
  • Whole-grain crackers and hummus
  • Fresh fruit
  • Healthy leftovers — microwave them for a quick, easy meal

And the best way to avoid junk food? Don’t stock it in the house, because it’s too easy to reach for it first. Try more tips for planning ahead and see Feest’s idea for four easy weeknight meals below:

  • Salad night: Make a healthy bowl of greens your entrée. Toss in chicken, unsalted nuts or seeds for a little protein. Use a wide variety of fresh veggies and dark green lettuce. Skip the iceberg, because it’s low on nutrients.
  • Taco night: Pile on the veggies, try low-fat, low sodium cheese and use whole-wheat or corn tortillas. You can even mix together a little Greek yogurt and lemon juice to make a healthy “sour cream.”
  • Homemade grilled pizza: Make a pizza without  cheese, add some cooked diced chicken and load the veggies onto a thin, whole-wheat crust.
  • Easy vegetarian chili over baked potatoes.

“It’s important for parents to be in charge and be consistent. With new foods, Owen has to try a few bites before he decides he doesn’t like it,” Feest said. “With repeated exposure he warms up to foods he may have rejected initially. It definitely helps to start young.”

Source: American Heart Association

USDA Makes Permanent Meat and Grain Serving Flexibilities in National School Lunch Program

WASHINGTON, January 2, 2014 – Agriculture Undersecretary for Food, Nutrition and Consumer Services Kevin Concannon today announced that USDA is making permanent the current flexibility that allows schools to serve larger portions of lean protein and whole grains at mealtime.

“Earlier this school year, USDA made a commitment to school nutrition professionals that we would make the meat and grain flexibility permanent and provide needed stability for long-term planning. We have delivered on that promise,” said Concannon.

USDA has worked closely with schools and parents during the transition to healthier breakfasts, lunches and snacks. Based on public feedback, USDA has made a number of updates to school meal standards, including additional flexibility in meeting the daily and weekly ranges for grain and meat/meat alternates, which has been available to schools on a temporary basis since 2012.

USDA is focused on improving childhood nutrition and empowering families to make healthier food choices by providing science-based information and advice, while expanding the availability of healthy food. Data show that vast majority of schools around the country are successfully meeting the new meal standards.

  • Last month, USDA awarded $11 million in grants to help schools purchase needed equipment to make preparing and serving healthier meals easier and more efficient for hardworking school food service professionals.
  • In November 2013, USDA issued an additional $5 million through the Farm to School grant program to increase the amount of healthy, local food in schools. USDA awarded grants to 71 projects spanning 42 states and the District of Columbia.
  • USDA awarded $5.6 million in grants in FY2013 to provide training and technical assistance for child nutrition foodservice professionals and support stronger school nutrition education programs, and plans to award additional grants in FY 2014.
  • USDA’s MyPlate symbol and the resources at ChooseMyPlate.gov provide quick, easy reference tools for teachers, parents, healthcare professionals and communities. Schools across the country are using the MyPlate symbol to enhance their nutrition education efforts.

Collectively, these policies and actions will help combat child hunger and obesity and improve the health and nutrition of the nation’s children. This is a top priority for the Obama Administration and is an important component of First Lady Michelle Obama’s Let’s Move! initiative to combat the challenge of childhood obesity.

Source: USDA; USDA makes permanent meat and grain serving flexibilities in National School Lunch Program

How to Limit Screen Time and Encourage Activity

Experts recommend that kids get no more than 1–2 hours of TV/computer/video games a day. But did you know that most kids today get 4–6 hours of these combined things daily?

You know your child needs to watch less TV or put down their computer or iPod, but you’re dreading the screaming, yelling and crying that may follow telling them to get up and do something. First and foremost, remember YOU are the parent. You run the show and it’s your job to set limits. We know it’s not easy, and each child is different, so what works for one child, may need a slight change for another.

Here are some ideas about how to limit your family’s sedentary time:

  1. Identify free times for activity during the week. Learn how to find time to get the whole family heart healthy.
  2. Make a plan to add physical activity to your daily routine. Be prepared to offer alternative age-appropriate activities to TV or video games after school. Make physical activity a regular part of your family’s schedule. Write it on a weekly calendar for the whole family.
  3. Be active with your kids. Experts say that what kids want more than anything else is time with their parents. To give them that, don’t just send them out to play — go play with them! Develop a set of activities for you and your family that are always available regardless of weather.
  4. Limit TV, computer, and video game time. Don’t position your furniture so the TV is the main focus of the room. Remove televisions from bedrooms. And remember to avoid using TV as a reward or punishment.
  5. Plan TV watching in advance. Go through the TV guide and pick the shows you want to watch. Turn the TV on for those shows and turn it off afterwards. Don’t just watch whatever comes on next.
  6. Practice what you preach. Your kids won’t accept being restricted to two hours of TV watching if you can veg out for four hours. The best way to influence your kids’ behavior is through example.

All of these might sound easy enough; they just take a little thought and a lot of practice. Do what you can as often as you can.

Here are some ideas that your kids can do on their own or the whole family can do together:

  • family game night
  • shooting some hoops
  • walking the dog
  • exploring a nearby park
  • turning on the stereo and dancing around the house
  • find a great place to play near you using Kaboom
  • chores that require some physical activity

Remember, you can do it! Be strong, have a plan and don’t back down. Your child’s health is worth fighting for.

Source: American Heart Association; Limit Screen Time and Get Your Kids (and the Whole Family) Moving

Finding Family Time for Heart Health

Making time for a heart-healthy lifestyle can seem overwhelming. But the good news is that making a few small simple lifestyle changes can lead to heart-healthy habits that require little thought or effort.

You know your family better than anyone, so use that knowledge and get creative in how you can work heart-healthy habits into your family’s life and daily schedule.

Whether you’re a single parent or married, a stay-at-home parent or working, here are ways to make more time for the whole family to be more heart healthy:

  1. Identify free times for activity. Keep track of each family member’s daily activities for one week. You’ll get a snapshot of when you might be able to get the family together for physical activity. It can also help you see which activities you can cut back on.
  2. Pick two 30-minute and two 60-minute time slots for family activity time. Weekdays are usually better for 30-minute activities and weekends are better for 60-minute activities. Try to spread out the time slots. Here are some ideas to get your kids moving that parents can join in.
  3. Make time to plan a weekly menu, go shopping and prep your meals. Keep track of how many times you grab food on the go for one week. Once you find blocks of time when you can do a little planning, it’ll be easy to learn healthy preparation methods, fix healthy snacks and eat fewer fast and processed foods.
  4. Simplify your family’s schedule. In today’s society we’re expected to do it all. But this type of non-stop lifestyle isn’t sustainable or healthy. Try prioritizing your activities and see what you can do without so you’ll have more time for the things that matter. You can also work on stress management methods.
  5. Take baby steps, not giant leaps. If you’re the head of your household, making sure that all the heads and hearts in your home are healthy is a lot to handle. The key is to take baby steps. Getting heart-healthy is a journey; you don’t have to do everything at once. Learn how to get heart-healthy one simple step at a time.
  6. Ask everyone in the family to do their part. Depending on their ages, kids can help prepare healthy meals and help around the house. Treat your family like a team and encourage everyone to work together.
  7. Live by example. We all need to do our best to walk the walk. If we want our kids to eat healthy and exercise, we’ve got to model that behavior. You’re not perfect, but if you’re determined and persistent, there’s not much that can stop you.

Source: American Heart Association; 6 Steps for the Whole Family to be Healthy

Family-Friendly Activity Ideas

Help your children form healthy habits for life and improve their school performance by making activity part of your family life. Most active kids have active parents and families, so it’s important to model the behavior for them. Make sure it’s fun, and really integrated into your life, not forced.

Ideas to try:

  • Plan physical games into the day, whether it’s a relay race or dancing.
  • If you have enough people, organize a team sport at a nearby school athletic field or in the backyard.
  • Map out local errands and do them by foot or bike. The more people who go, the more you can carry.
  • Give every member of the family a pedometer and track your steps. Consider monthly prizes for the top stepper. Their prize can be choosing the next family activity!!
  • Simply play together for 30 minutes, three times a week. Try hopscotch, jumping rope, playing hide-and-seek or even climbing rocks.
  • Take a short hike.
  • Give the yard its spring touchup by raking, piling rocks, digging flower beds, or planting a vegetable garden.
  • Do household chores to your favorite songs.

How to Safely Play Baseball with Your Kids

Gear Up

All ball players will need a ball, a bat, and a glove. All baseballs are pretty much the same, but bats can be either wooden or aluminum. These days, only the pros use wooden bats full time. Aluminum bats are lighter and easier to handle and don’t break as often. There are a couple of different types of gloves, depending on your field position.

Batter up! All batters should wear a helmet while at the plate and on base to protect the head. For better base running, try wearing baseball cleats instead of sneakers.

What a catch! Catchers have a special set of protective gear that includes a helmet, a mask, shin guards and a chest protector. All of these pieces are very important to protect you if you play behind the plate.

Play it Safe

Wear your protective gear during all practices and games, especially if you’re a catcher — those fast balls can pack a punch! Don’t forget to warm up and stretch before each practice or game. In the infield? Stay behind the base on any throw. You’ll avoid hurting yourself — and the base runner. In the outfield? Avoid bloopers with your teammates by calling every fly ball loudly, even if you think nobody else is close by. And in the batters’ box, wear a batting helmet and use a batting glove to protect your knuckles from those inside pitches. If you think a pitch is going to hit you, turn away from the ball and take it in the back.

Throwing those fastballs can really take a toll, so if you’re a pitcher, make sure to get plenty of rest between games, and don’t pitch more than 4-10 innings per week.

How to Play

Baseball is known as America’s favorite pastime. This sport uses many different skills from pitching, catching, and batting (which require lots of hand-eye coordination), to base running which means going from a standing start to a full sprint. To get started, you just need a bat and a ball!

How to hit the ball.

First, get hold of that bat by stacking your hands on the handle (right hand on top if you’re a righty, left hand on top if you’re a lefty), making sure the curve of the bat is in the middle of your fingers and that your knuckles are in a straight line. Balance on the balls of your feet, with your weight on your back foot, and bend your knees slightly. Your hands should be shoulder height, elbows in, and keep your head in line with your torso, turned toward your front shoulder. As the pitcher throws, step toward the pitch, and swivel toward the ball with your hips, keeping your arms steady as you move toward the ball. Keep your eye on the ball, and complete your swing by pivoting forward and shifting your weight to your front foot, following through with the bat after you hit the ball.

How to throw the ball.

Did you know that throwing the ball accurately requires a little footwork? First, step toward the target with the glove side foot, making sure the toe of your shoe is pointing directly to where you want the ball to go. Aim the leading shoulder at the target. Aim the bill of your hat (the “duckbill”) at the target and throw.

How to catch the ball.

Keep your eye on the pitch and stay low with your feet apart and knees bent so you can move quickly in any direction. Have your glove ready at or below knee level, pocket side out. When scooping up a ground ball, bend down and use both hands to scoop it to the middle of your body so you have it securely.

Ology

How does Barry Bonds hit the ball so far? It’s science! When the bat hits the ball, the bat exchanges momentum with the ball and the ball takes off. The faster the bat is swung, the harder it hits the ball and the harder the bat hits the ball, the faster and further the ball goes. So if you want to hit like Barry, pump up those arm muscles and take some practice swings!

Fun Facts

There are exactly 108 stitches on a baseball.

In 1974, girls started playing on Little League teams.

A major league pitcher can throw a baseball up to 95 miles an hour—which takes less than 1/2 second for the ball to cross the plate.

Source: CDC; Baseball Activity Card

Keeping Kids Active: Dog Ball Game

Kids need at least 60 minutes of physical activity every day. Most of the time can be moderate-intensity aerobic activity– anything that gets their heart beating faster counts. At least 3 days a week, encourage them to step it up to vigorous-intensity aerobic activity. Try this game to help build strong muscles and bones:

Use your head and follow your nose to win.

This game is for 4 or more players and should be played in an open area on a soft surface.

To play, you need two balls and two teams. (Rubber playground balls work best.)

First, mark the end of your course, which should be about 15 feet long.

Split into two even teams.

On the word “go,” the first player of each team has to bark, get on her hands and knees and use her nose or forehead to roll the ball to the end of the course, around the marker and back.

When players get back to their team, they tag the next person in line. Every player must bark before they set off.

The first team to finish wins.

For more fun games: PBS Kids

Tips to Get Your Kids Active

Part of a healthy lifestyle is staying physically active.

Doctors say kids your age should be physically active for at least 60 minutes a day. Here are some tips to keep in mind during physical activity:

  1. Physical activity is fun! Being physically active doesn’t have to be a hard or scary thing. Did you know that riding bikes with your friends, jumping rope, playing hopscotch, and running around the park with your friends are all types of physical activity? Any game where you are up and moving are great ways to stay physically active and make your heart, bones, and muscles strong.
  2. Keep it exciting: Ask your friends what their favorite types of physical activity are and make a list of all of them. Make a deal with your friends to try a new activity off the list each week. Who knows, you may learn a new game!
  3. On the playground: Do you sometimes get scared to play a sport with your friends because you think you don’t know how? That’s okay, no one knows how to play every sport. So, the next time your friends start playing a game that you aren’t sure of, ask one of them for help. They will be happy to show you and glad that you are playing with them!
  4. After school: We all have our favorite TV shows and video games, but did you know that too much of those are bad for your health? The more we watch TV or play video games, the less physically active we are. It is okay to do those things some of the time, but no more than 2 hours a day. Ask your parents to help you keep a chart of how long you watch TV or play video games each day and when you come home from school go for a bike ride or shoot some hoops before starting on your homework. Not only will you feel better, but you will think better too!
  5. Warm up before you start. For example, if you’re going to be running, start by walking. Then walk fast, and then speed up to a jog to increase your heart rate. **Fun Fact: A “warm up” is really your muscles “warming up!” When you aren’t active your muscles are cooler and tighter. Make it easier on your muscles by letting them get gradually loose and warmer instead of making them go straight from cold to hot (this is also important after your workout to keep from going from hot to cold too fast).
  6. Stretching after any workout is very important to help prevent injury or strain. **Fun Tip: Pick 2 to 3 of your favorite songs to play while you are stretching and don’t stop stretching until those songs are over. This will help the minutes go by fast and make sure you are stretching long enough.
  7. Water is your friend – the harder and longer you work out, the more you need to hydrate.  **Fun Fact: Did you know that 70% of your body is made of water? Make sure to replace whatever water you sweat out after each workout- your body needs it!
  8. Mix it up and keep it fun! Don’t get stuck in a workout rut. Try and incorporate a new exercise every few weeks to keep you motivated. **Fun Fact: Did you know that your body can get used to an exercise? After a while your same workout won’t have the same effects. Try a lot of different activities and sports to keep your body guessing and to improve your fitness.
  9. Break it up – you don’t have to have 60 minute workouts. As long as your daily physical activity adds up to at least 60 minutes, you are okay.  **Fun Tip: Start a “Workout Log” to track your exercise every day. 20 minutes intervals throughout the day will add up fast- who knows, you may even clock more than 60!

When we are smart about the way we play, our bodies can become healthier, stronger, and faster. Try to use new tip a week to recharge your playtime.

Source: American Heart Association; Hey Kids! Try these tips to Get Active

How to Play Frisbee

 

Gear Up

Of course the first thing you’ll need is a Frisbee! The most common kinds are made of plastic and come in all sorts of cool colors. If you are planning to play a serious game, or want to play an organized game of Ultimate, you’ll also need cleats or tennis shoes with good tread. Kneepads aren’t a bad idea and are a great way to avoid scratching up your knees.

Play it Safe

When playing a game of Frisbee, just make sure that you don’t throw too hard and always try and stay on your feet while playing. If you are playing a more intense game of Ultimate also make sure to avoid diving for the Frisbee.

It’s important to warm up and stretch before any game. Listen to your body! Don’t play through any pain. If you are injured, wait until you’ve healed before starting to play again. And if you have glasses or braces, wear protective eye or mouth guards.

Whether you’re just tossing the Frisbee with friends or playing a competitive game of Ultimate, make sure to drink plenty off water before, during and after your game. It’s also a good idea to wear sunscreen to keep from burning and bug repellent to keep the bugs where they belong—off of you!

How to Play

Frisbee is a great way to spend time outside on a beautiful day. Just grab your Frisbee and a few friends and you’ve got yourself a game!

One of the best parts about Frisbee is that you probably know more than you think about how to play! Like how to throw a backhand: Just stand with your feet shoulder-width apart, point yourself sideways, place your index finger on the outside rim with your middle finger extended along the top of the Frisbee and your thumb underneath and flick your wrist toward your throwing partner.

A forehanded Frisbee throw is more complicated, but just remember – practice makes perfect! Place your middle finger straight and flat against the inside rim of the Frisbee so that the outer rim is between your thumb and your index finger. If you are right handed, stand sideways with your left shoulder forward, pull your right arm back to your outer thigh, keeping the Frisbee at an angle, and flick your wrist forward, releasing the Frisbee about halfway across your body.

Now that you’ve perfected throwing the Frisbee, you’ve got to learn to catch it. There are two ways to catch a Frisbee. In one, called the “Pancake,” the palms of your hands face each other and are held close to your body. That way, if you can’t catch the Frisbee with your hands, it hits your body, not the ground. Another catch style is called the “Crocodile.” This catch involves holding your arms out in front of your body and clapping your hands together just like a crocodile’s mouth snapping shut.

Once you’ve mastered catching and throwing your Frisbee, grab some friends and organize a game of Ultimate! This is a team sport played on a 70-yard by 40-yard rectangular field with an end zone that stretches 25 yards deep. Two teams of seven people each are needed to play. A team scores when the Frisbee is thrown into the other team’s end zone. Ultimate players referee their own games, making good sportsmanship the most important thing to remember!

Ology

If you want to make your Frisbee soar, make sure you put lots of spin on it when you throw. Spinning helps keep the Frisbee from flipping over, which would put an end to your throw. Frisbee designers help you by making the edges thicker than the rest of the Frisbee and by putting tiny ridges on the top to help keep it balanced.

Fun Facts

In the 19th century, a group of New England college students played the first game of Frisbee when they began throwing around old pie tins from the Frisbee Baking Company for fun. Who would have guessed this is how it all got started?

Frisbee ranks number eight on the list of the top ten toys of the 20th century.

The number of Frisbees sold each year is top-secret information. However, estimates are that we buy more Frisbees each year than footballs, baseballs and basketballs combined.

Source: CDC’s BAM! Body and Mind; Frisbee Activity Card

5 Ways Play Can Change Your Day

It doesn’t matter how you move, as long as you’re physically active. Move until you breathe hard or break a sweat and you will be doing great things for your body and physical health. Here are five changes you may start noticing today:

  1. Sleep tight: Being physically active will help you improve your sleep.
    **Fun Fact: Your body and your brain communicate constantly. By being physically active during the day your body can send the “I am tired” message instead of the “I am still awake” message when you are going to bed.  
  2. Improve your mood: Physical activity can give you a better attitude and give you an extra energy boost during the day.
    **Fun Fact: Drinking a caffeinated beverage (like coffee, energy drinks or soda) does give you an energy boost, but it will wear off after only two hours and will usually leave you more tired than you were before. Exercise releases chemicals in your body that will give you an energy boost that lasts all day. So cut the calories of those energy drinks and get your body moving!  
  3. Fuel your brain: Twenty minutes of physical activity before starting your homework can help you unwind from the day and improve your concentration.
    **Fun Tip: Try and schedule your workouts before you sit down to do your homework or keep a basketball or jump rope by your desk for a quick break to regain focus.  
  4. Bond with buddies: Engaging in physical activity with your friends is a great way to bond with your friends and to even make new ones.
    **Fun Tip: Join a community sports team or organize your friends for an after-school game of pick-up. Not only will your workouts be more fun, but your friends will be counting on you to show up helping to make sure you don’t miss your 60 minutes.
  5. Stretch your talent: Make stretching part of your pre- and post- workout sessions. It can help improve your balance which in turn enhances your coordination and athletic performance.
    **Fun Fact: Most sports injuries can be prevented by maintaining flexibility. Ensure your time in the game and not on the bench by stretching every day.

Source: American Heart Association; 5 Ways that Play can Change your Day

Hiking Best-Practices

Gear Up

First, you’ll need a good pair of shoes and thick socks designed for this type of activity. You can start with some sturdy sneakers with thick bottoms. When you begin to take on more difficult trails, try a pair of hiking boots, and make sure they fit! Also, get a backpack or fanny pack to carry all of your hiking supplies. Dress in layers and bring along a waterproof jacket with a hood in case you get caught in the rain. And don’t forget a hat, sunscreen, and sunglasses because the higher you hike, the more dangerous the sun’s rays become.

To keep hiking fun, you always need to be prepared to beat problems that could happen while you’re out, like finding the trail if you get lost or stuck in bad weather. Make sure you bring a map of the area you’ll be hiking in and a sturdy compass. Don’t know how to use a compass? Check this out to learn how. You’ll also need to bring plenty of water and extra food, like sports bars or trail mix, in case you have to stay out late and get hungry. The adults on your hike should bring a box of waterproof matches and an Army-style knife. A flashlight and extra batteries will help you find your way if you end up out after dark. Finally, you’ll need to bring a first aid kit, in case someone gets hurt during your hike.

Play it Safe

Prep. Get in shape before you head out on your hike. Try walking around your neighborhood with your pack loaded with five pounds more gear than you’ll actually carry on your hike. If that goes well, plan a short hike to test your abilities on the trail.

Buddies. Take a friend and an adult along on your hike. That way you can look out for each other and you’ll have people to talk to! Also, be sure to let someone who’s not going know where you’ll be hiking and what time you’ll be back.

H2O. Carry lots of water even if you are only planning a short hike. For warm-weather hikes, bring six to eight quarts of water per day. In the cold weather or higher elevations, you can be safe with half that amount. Whenever you are near water, make sure you wet yourself down. Dampen a bandana and wipe your face, neck, and arms or wrap it around your head while you hike.

Blisters and more. To prevent blisters, try spraying your feet with an anti-perspirant before heading out. Bring extra pairs of socks that you can change into if your feet get wet or sweaty — if they aren’t made of cotton, they’ll keep your feet drier. Once you’re on the trail, stop as soon as you feel a “hot spot” on your feet and apply special type of bandage called “moleskin” to the sore area. Also, try using a hiking stick to keep some pressure off of your legs and knees.

Buzz. Don’t get bugged by bugs. Protect yourself from bites and stings by using a bug repellant that includes DEET. Repellents that contain DEET are the most effective, but make sure you rub them on according to the directions. A good rule of thumb from the experts is that kids should use repellents with less than 10% DEET. Get your parents to help you put it on your face so you don’t get it in your mouth or eyes. And wash your hands after you apply it. Remember that stuff that smells good to you smells good to bugs too, so don’t use scented shampoos or lotions before hiking.

Weather watcher. When it’s hot, pick trails that are shaded and run near streams. If you need to hike uphill in the sun, first soak yourself down to stay cool. You can also try wearing a wet bandana around your head or neck. Also, try to stay out of cotton clothes. Keep yourself out of bad weather by checking forecasts before you hike and watching the skies once you’re out on the trail. During lightening storms, head downhill and away from the direction of the storm, and then squat down and keep your head low.

Keep it yummy. To stay healthy on your hike, you’ll need to know how to keep your food and water safe. Remember the four C’s: contain, clean, cook, and chill.

How to Play

Take a hike! No, really, take the time to go hiking. Hiking with your friends or family is a great chance to get outdoors, breathe some fresh air, and get active. It’s easy to get started. Just look for a trail in a national park near you!

For your first day hike (hiking for a day or less without camping overnight), choose a safe, well-marked trail that doesn’t have too many steep climbs. Otherwise, you’ll get tired too early and won’t make it as far as you want to go. Each time you go hiking, try going a little farther and take a slightly steeper trail. Before you know it you’ll be hiking the Appalachian Trail — a 2,167-mile trail that goes all the way from Maine to Georgia!

Fun Facts

  • In the year 2000, 67 million people went hiking.
  • America’s National Parks have more that 12,000 miles of trails.
  • The Appalachian Trail starts in northern Georgia and continues through South Carolina, North Carolina, Tennessee, Virginia, Maryland, Pennsylvania, New Jersey, New York, Connecticut, Massachusetts, Vermont, and ends in Maine at Mt. Katahdin, Baxter Peak, Baxter State Park.

Source: CDC; Hiking Activity Card

Recipes for Healthy Kids: Cookbooks for Child Care Centers and Schools

The recipes in this cookbook feature foods both children and adults should consume more of including: dark green and orange vegetables, dry beans and peas, and whole grains. All of these healthy recipes are low in total fat, saturated fat, sugar, and sodium.

With fun names like Porcupine Sliders, Smokin’ Powerhouse Chili, and Squish Squash Lasagna, these kid-tested, kid-approved recipes are sure to please children and be an instant hit!

Free print copies of the cookbooks are available from the USDA to schools and child care centers that participate in Child Nutrition Programs, or you may download a PDF copy.