Healthier Kids Journal 2017

Transcription

1 Healthier Kids Journal 2017 Blue Cross and Blue Shield of Louisiana is an independent licensee of the Blue Cross and Blue Shield Association and is incorporated as Louisiana Health Service & Indemnity Company. 04HQ /16

2 Making SMART Goals Make a goal each month. You goal can be about eating healthy, being active, doing your homework, practicing a musical instrument or sports skill or anything else you want to do. Make sure your goal is SMART! S Specific Use details to describe your goal. Tell who, what, when, where, which and why. General goal: I want to eat healthier. SMART goal: I will eat five servings of fruit and vegetables every day. M Measurable Track progress by making goals that you can measure. Answer how questions like how much, how often and how will I know I reached my goal. General goal: I will exercise more. SMART goal: In March, each week I will walk for one hour with my family on three days and play basketball with my brother for 30 minutes on two days. A Attainable Make goals that are important to you and fit your skills, talents, abilities and wishes. Create a plan. General goal: I will be a healthy role model for others. SMART goal: By June 1, I will be a healthy role model by eating five daily servings of fruits and vegetables, using my kitchen skills to help prepare healthy meals and using my soccer skills to play active games with my friends once each week. R Realistic Make your goals real, something that you want and are able to achieve. General goal: I will run a 5K. SMART goal: I will run a 5K in five months by running three times a week starting with five minutes and adding 2-5 minutes each week until I can run a 5K (3.1 miles). T Timely Make a goal that you can complete in a set amount of time. This helps you set steps to take to reach your goal and a deadline to measure your progress. General goal: I will eat breakfast. SMART goal: By the end of the month, I will eat breakfast every day by setting my alarm to wake up 10 minutes earlier. 1

3 Build a healthy meal with MyPlate! Nutritious! Fill HALF your plate with fruits and vegetables. Drink and eat low-fat, 1% or skim dairy (milk, yogurt, cheese). Half of the grains you eat should be whole grains. Try fish and meatless lean proteins in place of always eating meat. Drink water instead of other drinks most often. Balance your Portions! Enjoy foods, but eat less. Avoid large portions, especially at restaurants. Be careful and Pick food and drinks with little or no added sugar. Check labels of packaged foods to be sure you aren t eating too much sodium/salt. Don t eat too many foods with solid fats (saturated and trans fats). Instead, eat liquid oils and healthier sources of fat (unsaturated fats). 2

4 What s in the Nutrition Label? Source: 3

5 The nutrients on the food label are for one serving of that food. Pay attention to the serving size, especially how many servings there are in the package. Then ask, How many servings am I eating? (1/2, 1 or more) Calories measure how much energy you get from one serving of that food item. The number of servings you eat or drink determines the number of calories you actually take in. Eat or drink the nutrients in yellow in limited amounts. Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk for certain chronic diseases. Eat or drink enough of the nutrients in green to improve and maintain health and reduce the risk for some diseases and conditions. The footnote tells that the Percent Daily Values for the nutrients listed on the food label are based on a 2,000 calorie diet. This statement does not change from product to product; it is always the same. The % Daily Value (% DV) helps you tell if a serving of food is high or low in a nutrient. Generally, a 5% DV is considered low and 20% or more is high. 4

6 Physical Activity Pyramid Source: 5

7 Every Day (as much as possible) Take the stairs Do work around the house Walk instead of drive/ride Walk the dog Play actively 3-5 Times a Week (at least 150 minutes total) Cardio Activites Running Swimming Brisk walking Biking Jump rope Recreation Activites Tennis Hiking Baseball 2 Times a Week Strength Lifting weights Curl-ups Push-ups Flexibility Stretching Yoga Cut Down On Sitting Computer and TV time 6

8 Goal: I will eat at least 5 servings of fruit or vegetables every day this week. Week: 1 Weekly Journal: Here is an easy way to track what you eat. Sunday Monday Tuesday Breakfast boiled egg ½ cup grits grapes ½ cup orange juice 2 waffles w/ 1 tbsp PB 1 cup milk 2 scrambled eggs 2 slices wheat toast orange water Lunch Snack PB and jelly sandwich w/fruit or yogurt string cheese grapes Turkey and cheese Sandwich w/ lettuce/tomato/ pickle pretzels chicken nuggets green beans corn fruit SAM apple 1 tbsp PB granola bar Active Play ride bike - 1 hour play tag - 45 minutes play basketball - 1 hour Dinner chicken thigh baked potato roasted broccoli Jello pork tenderloin corn sautéed carrots fruit cocktail soup grilled cheese fruit 7

9 January Month 20XX Year Wednesday Thursday Friday Saturday 1 English muffin w/ 1 slice American cheese 1 slice Canadian bacon ½ cup apple juice 1 tortilla turkey sausage shredded cheese apple boiled egg ½ cup grits Grapes ½ cup orange juice 2 waffles w/ 1 tbsp PB 1 cup milk make your own lunchable) Ritz crackers Colby Jack cheese cubes turkey pepperoni yogurt greek yogurt chicken salad sandwich carrots w/ hummus or ranch applesauce LE string cheese grapes PB and jelly sandwich w/fruit or yogurt apple 1 tbsp PB Turkey and cheese Sandwich w/ lettuce/tomato/ pickle pretzels granola bar dance in a class - 1 hour walk dog - 30 minutes skateboard at park - 1 hour rake leaves/cut grass - 1 hour spaghetti green beans small roll homemade pizza: turkey pepperoni shredded cheese vegetable spinach, zucchini soup grilled cheese fruit chicken thigh baked potato roasted broccoli Jello 8

10 Goal: Week: Weekly Journal: Here is an easy way to track what you eat. Sunday Monday Tuesday Breakfast Lunch Snack Active Play Dinner 9

11 Month Year Wednesday Thursday Friday Saturday 10

12 Goal: Week: Weekly Journal: Here is an easy way to track what you eat. Sunday Monday Tuesday Breakfast Lunch Snack Active Play Dinner 11

13 Month Year Wednesday Thursday Friday Saturday 12

14 Goal: Week: Weekly Journal: Here is an easy way to track what you eat. Sunday Monday Tuesday Breakfast Lunch Snack Active Play Dinner 13

15 Month Year Wednesday Thursday Friday Saturday 14

16 Goal: Week: Weekly Journal: Here is an easy way to track what you eat. Sunday Monday Tuesday Breakfast Lunch Snack Active Play Dinner 15

17 Month Year Wednesday Thursday Friday Saturday 16

18 Keep the progress going. Printable tracking sheets are available on under member resources to help you continue to work toward your health goals. If you do not have an in-home printer, visit your local library for printing resources. 17

19 The Healthier Generation Benefit: Member Resources Guide Blue Cross and Blue Shield of Louisiana Family Health Resources wellness.bcbsla.com/yourfamily Alliance for a Healthier Generation Register for Free Healthy Living Resources American Academy of Pediatrics Healthy Active Living for Families (HALF) American Academy of Pediatrics KIDS Eat Right LSU Ag Center Nutrition 18

20 Customer Service Baton Rouge Reitz Avenue Baton Rouge, LA