5 Simple Ways to Keep Kids at a Healthy Weight

I like to use MultiCare’s READY, SET, GO phrase in tangent with a few of my own tips to encourage a healthy diet and weight with my patients. Make it a goal to try one or two tips this week!

1. Enjoy 5 or more fruits and vegetables

Grill those veggies!

Grill colorful vegetable kebabs packed with tomatoes, green and red peppers, mushrooms and onions

Get saucy with fruit

Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

“Sandwich” in fruits and vegetables

Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

Dip pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

2. Tame your television

Keep recreational screen time to 2 hours or less and remember …

• No TV during meal times
• No TV during homework
• No TV sets in bedrooms

3. Be active every day to feel better

• Walk your dog
• Walk or bike the Pierce County walking and biking trails
• Take the stairs
• Play an active video game on rainy days

4. Decrease sugar, increase water

Decrease soda and sugary drinks and increase more water and low-fat milk. Try flavoring a pitcher of water with orange, lime, lemon, or cucumber slices

Make a milkshake using low-fat milk, ice and favorite berries. And carry water in your car so it’s readily available.

5. Watch your serving sizes

Consider your child’s fist to be about one serving size and aim for at least five servings of vegetables and fruits each day.