Author: owner

Good Health
One can hardly avoid the news that our children are overweight, undernourished and generally in poor health. Peer pressure can push tweens into dangerous behaviors. It is a national crisis, but it doesn’t have to be a crisis in your home.
There are four basic areas that parents must consider in raising healthy children.
Proper medical care.
Good nutrition.
Physical activity.
Self-esteem
Proper Medical Care
The tween years begin a time of experimentation and risk taking. Your child should be screened annually for potential health conditions that could adversely affect his or her health. Annual checkups provide the opportunity to:
Promote healthy lifestyle choices which include good nutrition and exercise.
Assess whether the child has an eating disorder such as anorexia nervosa, bulimia, or obesity.
Discover if the child is experiencing emotional problems such as depression, abuse or anxiety.
Discuss health risks of smoking, alcohol abuse and other drug abuses.
Ask teens about learning or school problems to determine if they need special counseling.
Screen teenagers who have a history of absences, or declining school performance for dyslexia, learning disabilities, attention deficit hyperactivity disorder.
Identify signs and symptoms of disease, illness and health conditions.
Complete immunization processes.
Your child should also have a complete eye examination and at least one annual visit to the dentist.
Good Nutrition
Allow your child to eat as much as he or she wants at meals or even in between, but limit the selection of available foods and ensure that they are all healthy choices.
The following guidelines are for children up to age eleven. Older children will need a bit more in each category.
Calories: About 70 calories per kg total; 55 percent from carbohydrates, 15 percent from protein, and 30 percent from fats (of the calories from fat, less than 10 percent should be from saturated fat).
Carbohydrates: Five or more servings per day; each serving equals 1 cup of potatoes, pasta, or rice; 2 slices whole grain bread, ¾ cup dry cereal, ¾ muffin or bagel.
Fruits: Two to three servings per day; each serving equals 1 cup canned fruit, 1 piece fresh fruit, ½ cup juice.
Protein: One gram per kg or about three or more servings per day; each serving equals 2 to 3 ounces meat, fish, or poultry; 1 egg; ½ cup cottage or ricotta cheese; 1 to 2 ounces of other types of cheese; ½ cup cooked dried beans or legumes; 3 tablespoons peanut butter.
Vegetables: Two to three servings of cooked or raw vegetables per day; one serving equals ½ cup of vegetables.
Fats: One to three servings per day of oil, margarine, butter, or salad dressing; one serving equals 1 tablespoon.
Sweets: Four to five servings per week maximum; one serving equals ½ cup ice cream, ½ cup pudding, 1/8 pie, 1 large cookie.
In addition, your child should consume less than 300 mg of cholesterol per day and drink plenty of water, so watch the egg yolks and turn on the tap!
Physical Activity
Aerobic exercise is perfect for teens who are independent and like variety. Some possibilities include running, in-line skating, cycling, swimming, power- or race-walking, tennis, full-court basketball, aerobic dancing, kick-boxing, Tae Bo, hockey, soccer, rowing, elliptical trainer, cross-country skiing, jumping rope, racquetball, handball, ice-skating, and trampoline. The American Heart Association suggests that teens raise their heart rates for 20 minutes without stopping, three or more times a week.
Self-Esteem
A child who feels loved, confident and secure is more likely to resist negative peer pressure and make healthy choices. Parents should offer plenty of praise and encouragement, avoid harsh personal criticism, set firm but fair rules, assign chores to teach responsibility, communicate with and show respect for their children in order to promote such a healthy outlook. It this stage, parents often think that children are more independent than they need to be. Stay close. Stay informed. Stay in charge.
Parenting Tips
Schedule yearly checkups with your family physician and dentist.
Limit fast foods and junk foods.
Keep juices on hand instead of sodas.
Sign your child up for team sports.
Take family walks.
Be a role model. Live an active, healthy life.
Make sure your child brushes and flosses regularly for proper dental health.
Make sure your child wears a bike helmet.
Don’t let your child have food in the bed or bedroom.
Supervise all medical dosing. Make sure all prescription medicine is taken.
Keep alcohol and prescription drugs out of sight and out of reach.
Have at least 3 colors of food for every meal.
Play outside with your child.
Teach your child a life-long sport like golf, tennis or swimming.
Teach your child to wash clothes.
Teach your child ways to prevent the spread of germs.
Prepare foods without frying whenever possible.
Have snacks available that are whole grain, low fat or fresh fruits.
Limit time in front of the television or computer.
Help your child acquire a taste for healthy foods.
Plan activities that will have your child moving around.
Provide a good breakfast each morning.
Get your child to bed each night for 10 hours of sleep.
Take your child for a good eye exam.

21st Century Community Learning Centers of Elmore County Public Schools
Eclectic Middle School Site Director: La’Tresia Robinson 170 South Ann Street Eclectic, AL 36024 334-541-2131
Holtville Middle School Site Director: Amy Stewart 655 Bulldog Lane Deatsville, AL 36022 334-569-1596
Millbrook Middle-Junior High School Site Director: Ayena Jackson 4228 Chapman Road Millbrook, AL 36054 334-285-2100
Wetumpka Middle School Site Director: Ewell Fuller 1000 Micanopy Street Wetumpka, AL 36092 334-567-1413
21 CCLC Project Office Project Administrator: Carol Kelly ECTC - 800 Kelly Fitzpatrick Drive PO Box 817 Wetumpka, AL 36092 334-399-4013
The 21st Century Community Learning Centers (21CCLC) initiative is the only federal funding source dedicated exclusively to after school programs. An initiative of the NO CHILD LEFT BEHIND act, the 21CCLC programs of Alabama are supervised and administered by the Federal Programs department of the Alabama State Department of Education.

09

It’s Apparent!

Raising Healthy
Children

Elmore County 21st Century Community Leaning Center Parenting Tips #09