NIGhtmAReS vS. SleeP teRRoRS cAR SeAt SAfety SPoRtS ...

elyse tyler
registered Dietitian,
children’s Medical center
Get Kids Moving to Burn calories
and feel Better
things have changed since your
childhood — recess and gym are
no longer a given in some schools.
Kids are more likely to spend their free
time playing video games than playing
outdoors.
“Parents would be surprised to know
how little physical exercise their kids
are actually getting each day,” says
Elyse Tyler, a registered dietitian and
program manager for the Dean Foods
LEAN (Lifestyle Exercise and Nutrition)
Families program at Children’s. “It’s
much less than kids were getting 30
years ago.”
Government guidelines say children
ages 2 to 19 should get at least 60 minutes
of moderate to vigorous physical activity
a day. Staying fit helps kids maintain a
healthy weight. That’s vital since one in
three U.S. children is overweight or obese.
Activity also builds kids’ self-esteem.
Any activity is great, but what burns
the most calories? Find your child’s weight
on the chart below to get an estimate of
the calories he or she burns by participating
in the activities listed. n
the hospital’s Dean foods leAN
families program provides comprehensive
weight-management therapy for children
and their families. to learn more about
this program, go to www.childrens.com/
services/leanfamilies.
cAloRIeS BuRNeD IN AN houR At A chIlD’S weIGht
Activity 50 lbs. 70 lbs.
child’s weight
90 lbs. 110 lbs. 130 lbs.
Aerobic dancing 152 213 274 335 396
Backpacking 164 230 295 361 426
Bicycling (stationary) 164 230 295 361 426
Bicycling (outdoor) 187 262 337 412 487
Bowling 70 98 127 155 183
Dancing 105 148 190 232 274
Jogging (5 mph) 187 262 337 412 487
Jumping rope 234 328 422 515 609
Racquetball 164 230 295 361 426
Running (8 mph) 316 443 569 696 822
Skating (ice- or roller-) 164 230 295 361 426
Swimming 141 197 253 309 365
Tennis 164 230 295 361 426
Volleyball 70 98 127 155 183
Walking (2 mph) 59 82 105 129 152
Source: Mayo Foundation for Medical Education and Research. These figures are approximate.
The exact rate depends on a child’s gender, height and stage of puberty.
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www.childrens.com
tIPS foR heAlthy
ShoPPING
Involving children in food
choices and grocery shopping
is a creative way to help them
improve eating habits, teach
them about nutrition and expose
them to new foods. These
tips can help:
eat Before you sHop
Hunger while shopping is a
sure-fire recipe for ending up
with impulse items in your
cart – at any age. Consider
shopping after breakfast or
in the morning, when kids’
tummies are full and they are
well-rested. Also, allow children
to munch on a healthy snack
while food shopping to help
curb the desire to put sugary or
high-fat snacks into the cart.
recruit little Helpers
Letting the kids help can speed
up the shopping trip and they
will appreciate the freedom.
Keeping them busy and focused
on their shopping tasks also
helps them forget to beg for
junk food. Let them have a
voice in choosing their own
cereal, after-school snacks and
drinks. Teach cost comparison
skills by making them give you
an update on their choices and
why it was the best deal.
teacH tHe aBcs of proDuce
Teaching your children to
navigate the produce section
significantly contributes to the
development of healthy eating
habits. Let your children pick
a food they have never tried
before and help you prepare it
at home.