Living well, eating right

Raising Kids, Eating Right, Spending Smart, Living Well was the National Extension theme for the month of March. As we talked previously on raising kids, today let’s talk about Eating Right.

Eating Right doesn’t mean you don’t ever get to eat your favorite foods or an occasional treat. What it does mean is that to be the very best you can be, we need to pay attention to the food choices we make throughout the day. There is so much information available to us concerning what to eat, what not to eat, how to prepare it, how to store it that it becomes somewhat overwhelming to sort it all out. Some of you may enjoy the challenge of following the latest food trends and research, and others just kind of tune it out and continue with your daily habits. In effort to make a difference and to simplify things a group of nutrition educators and dietitians formed the Child Nutrition and Fitness Coalition through the Family and Children First Council a couple of years ago. We have tried to send simple messages to parents via school newsletters and various health fairs. Here’s the message we’ve chosen. Read through and pick out what you already do pretty well on a regular basis and think about what you might try to do to improve your family’s health and well-being.

• Five servings of fruits and vegetables. Just 1/2 cup is a serving for most of us (check out http://www.mypyramid.gov for details). They provide so many vitamins, minerals and fiber to keep us healthy, pick out something new to try today.

• Four servings of water. Our bodies need water to keep hydrated and many times children don’t recognize the difference between hunger and thirst. Try offering water instead of juice or a snack.

• Three servings of dairy products. The calcium, vitamins and protein in our dairy products help to build strong muscles and bones. There are many types of cheese, yogurt and milk based products that can help build strong bodies.

• Two hours or less of screen time. No, this is not something to eat, but something to consider as you plan your day. TV, video games and computer time can take up a chunk of time throughout the day. The general recommendation is no more than two hours. Be selective about what to watch on TV. Don’t just leave it on and “find something” to watch. Pull out games and puzzles or begin to plan a garden or vacation or other family project to occupy your time.

• One hour or more of physical activity. As the weather begins to break, look for ways your family can be active outside. Cleaning up the yard, walking to the park, or offering to help neighbors are all things to get us moving and enjoying the spring air.

• Zero or minimize the amount of sugared foods and drinks that you purchase and eat. Moderation is the key so look at the serving size suggested on the package and try to gauge your eating with it. It’s OK to have a little, just not large portions every day.

We’ve completed the countdown, now “Blast off to Good Health” and remember the process starts with just one step. Pick one thing to start with and try it for a couple of weeks before beginning something else. Before you know it, you’ll be ready for the summer wardrobe and your family will be “Living Well.”

Have a question you would like answered? Call 330-674-3015, email shumaker.68@osu.edu, or write to OSU Extension, Holmes County, 10 S. Clay Street, Suite 102, Millersburg 44654.