Healthy Living

 Eating Better

For Children and Families

    * Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
    * Let kids help plan one meal each week and eat together as often as possible.
    * Eat slowly. It takes 20 minutes for your brain to register that you are full.
    * Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables        every day.
    * Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least        3 ounces of whole grains every day.
    * Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
    * Serve a variety of foods.

Healthy Habits for Life

    * Write down what you eat: how much, when and why. For example, what do you eat when you’re            stressed out?
    * Record your physical activity: how long, how often and how hard do you work out?
    * Eat only at the kitchen table. Don’t drive, watch television or talk on the phone while you eat. This            helps you focus on how much you are eating, which can prevent overeating.
    * Put out your exercise clothes the night before as a reminder to walk or work out in the morning.
    * Set goals you can achieve. For example, aim for eating more vegetables and fewer high-calorie            foods.
    * Don’t “up size” your favorite drink — 32 oz. of regular soda has up to 400 calories! Choose a diet        drink instead.
    * Eat only until you’re not hungry and push the plate away. Don’t stuff yourself.
    * Eat only because you’re hungry, not because you’re bored, tired or stressed. Use alternatives to            eating when you’re not hungry: take a walk, play a game, read a book or call a friend.
    * Do your grocery shopping on a full stomach. This will help you make healthier food choices, rather        than grabbing over-processed high-calorie foods, which can be hard to resist when your stomach        is empty.

Learn more: ASTHMA

 

 What is Asthma?

Asthma is very common among children, teens and adults. It is a disease that causes the airways of the lungs to tighten.

An asthma attack is when your lungs aren’t getting enough air to breathe. Your child might be having an asthma attack if he or she has:

• Trouble breathing
• Wheezing
• Coughing
• Chest pain
• Chest tightness

What causes Asthma Attacks?

Things that cause asthma attacks are called triggers.

Triggers are everywhere. Any home can be full of triggers like mold, dust mites, secondhand smoke, cockroaches, cats and dogs.

Other asthma triggers may be air pollution (such as ozone, small particles, and pollen), foods, respiratory infections and exercise.Asthma cannot be curred. but, with the help of doctor and an Asthma action plan, you can make sure your child stays active and healthy.

Did you know?

Asthma can be triggered by the smoke from the burning end of a cigarette, pipe, or cigar, or the smoke breathed out by a smoker. Choose not to smoke in your home or car, and don’t allow others to do so either.