Consider Family, Food & Fitness

Staying fit and healthy is a matter that Dr. Michael O. Fleming took to heart when his weight and inactivity made it difficult for him to kick a soccer ball with his young grandchildren.

“Parents and grandparents are the people kids look up to,” says Dr. Fleming, a family physician in Shreveport, La., and president of the American Academy of Family Physicians. “They learn from us, so we have to set a good example to help them learn to keep their weight, cholesterol and blood pressure in a normal range.”

By eating more fruits and vegetables and walking daily, Dr. Fleming has lost 20 pounds in five months. It’s a change he says has given him more energy to enjoy his grandchildren.

Food for thought

A healthy diet starts with less fast food and eating foods low in fat and sugar, Dr. Fleming says. That means replacing take-out pizza and burgers with lean broiled or grilled meat. Adding whole grains and steamed vegetables to meals served with non-fat milk instead of soda also is important, especially for children whose bodies are still maturing. Eating regular meals as a family is another strategy because they’re not as likely to be as rushed as when meals are eaten in the car. Other food smart strategies include:

• Keeping healthful snacks handy, such as air-popped popcorn, fresh fruit and vegetables, or small quantities of fat-free sweets such as dried fruit or jelly beans.
• Involving kids in meal planning and preparation and using it as an opportunity to teach good nutrition.
• Introducing healthful food such as baked or broiled meats and steamed vegetables gradually to avoid overwhelming finicky eaters.
• Avoiding using food as a reward or punishment.
• Eliminating eating while watching television or at the computer.

Fitness and fun

The good news about family fitness is it can take many forms and often is free. “Parents who want their kids to be fit have to be active,” says Robb Beyer, an exercise specialist at Western Baptist Hospital in Paducah, Ky. (pop. 26,307). “You don’t have to take your child to the gym to show him how important fitness is. If you’re active, chances are your child will be, too.”

Physically active kids are more likely to grow into healthy adults whose weight is in a normal range. An active lifestyle throughout live contributes to a healthy heart by helping keep blood pressure and cholesterol in a normal range. If you’re ready to build fitness into your family’s lifestyle, consider:

• Taking family walks or bike rides.
• Going on active weekend outings such as walking at nearby parks or playing on sports leagues.
• Making games such as one-on-one basketball, tag, or hide-and-seek into family events.
• Encouraging children to experiment with new activities such as soccer, dance, martial arts or yoga. Then ask them to teach you what they’ve learned.
• Having family chore sessions when everyone participates in car washing, lawn cleanup or window washing.

Mardy Fones is a frequent contributor to American Profile.

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