Tips, Tools and Activities
November has 30 days. That means there are 30 opportunities this month to improve the health and wellness of you and your family. Take time with your child to brainstorm 30 new healthy activities you can do this month, one for every day. Whether it is riding bikes as a family, trying a new fruit or vegetable, or even having a day without screen time. Challenge yourself each day this month to make November your familyâ€™s healthiest month yet. Make it a game with your familyâ€”who can check off all 30 of your healthy activities? Make sure to mark your calendar on November 4 for Healthy Eating Day!Â Thereâ€™s no better time to start participating in healthy activities with your family.
Incorporating a bedtime story into your childâ€™s nightly routine can be rewarding for you and your child. It relaxes them, which allows them to fall asleep faster so they are more likely to get their recommended 10-11 hours of sleep. Â A bedtime story also boosts their development, stimulates their interest in reading, and enhances the adult-child connections. Take an extra 10 minutes before bed to read a book with your child to help turn bedtime into a relaxing, fun, bonding experience for you and your child.
Play Every Day
In November, try to enjoy every last bit of time playing outdoors before winter arrives! Remember, it is recommended that your child have at least 60 minutes of physical activity every day. Put on some music and make yard work fun for the entire family! Have your child think of different ways to pick up leaves or pine cones. Can they bend, squat, lean, stretch, or even balance on one foot? Give your child a rake and let them make their own piles of leaves. We all know there is nothing more satisfying than jumping into a pile of freshly raked leaves.
Q: I've heard that fruit juice is a good source of vitamins but that it can contribute to obesity. Is it okay to offer my child fruit juice?
A:In moderation, 100 percent fruit juice can be a part of your child's meal. In reasonable amounts, 100 percent fruit juice does not affect a child's weight. However, fruit juice contains calories just like any other food or calorie-containing beverage, so too much may contribute to weight gain. If you choose to give your child fruit juice, look for 100 percent fruit juice with no sugar added. Many products are sweetened juices and have added sugars. Remember, one serving of 100 percent fruit juice is six ounces per day. If your child enjoys fruit juice, try to encourage eating the whole fruit instead. By eating the whole fruit your child will receive more beneficial nutrients, such as fiber. Often we can overconsume calories when they are in a liquid, so aim for the whole fruit when possible. Offer your child 2-3 servings of fruit every day.