Families in Training

Our pediatrician at Charlotte Pediatric Clinic gave us a poster with some common sense ways to promote a healthy family.   The building blocks are very simple and easy to incorporate into your daily life.

These are the recommendations:


5 Servings of fruits and veggies per day - piece of cake!  I usually serve oatmeal for breakfast, followed by lunch and dinner consisting of a protein, a veggie and a fruit.  We usually have fruit for an afternoon snack.  Because we eat what our children eat, it's a good way to make sure you work enough of fruits and veggies into your own diet. Think it's too expensive?  Try frozen bagged vegetables, and look for in-season fruits.  Our standard fall-back for at least once a day is applesauce, which you can get dirt cheap at your local warehouse club. 


4 meals as a family per week - My husband works 16 hour days, and if we can do this, you can too!  Growing up, we ate dinner together every night as a family, and I will always cherish those special times.  In today's world, it's not always possible to do so.  It is amazing at what you can learn about your children by eating together and just listening to them.  MAKE TIME for family meals.  You won't regret it.

3 meals per day (not 2, not 4+) - getting them on a schedule keeps them from grazing on snack foods all day.  If they are active between meals, they will be good and hungry for their meal - and obesity shouldn't be a concern.

2 hours or less of screen time per day - kids need to be active and playing.  It's how they learn and stay fit.  "Screen time" means television, games, etc.  It is very possible to do this, and if you cut your cable, not only will you save money, but you will find that you have more time to do more enjoyable activities with your family.


1 hour or more of activity per day - get them outside!  They will feel better, eat better and sleep better.  If it's hot or rainy, have an indoor parade, dance together or do some simple exercises.  take the stairs.  If you shop, park away from the door for more exercise.  You don't have to do the whole hour at once - 20 minutes for 3 times per day is sufficient.

0 sweetened beverages - cut the sodas and the juice and have more water!  Not only is it more cost efficient, it's much healthier for kids and adults alike.


I challenge you to take these steps for you and your kids.  It's such a simple way to live healthier!