FAMILIES

HEALTHY WEIGHT

JUST FOR MOMS

SMART SNACKS

STAY ACTIVE

FUN FAMILY ACTIVITIES

Get your kids' hearts pumping with these simple games
  • Enjoy a slither race! Have your kids lie on their bellies and move across the floor using only their arms and legs. See who can get to the other side of the room first without taking his belly off the ground. The winner is crowned "King Snake"!
  • Stick together! Have your child stand on your feet while you hold her /him tightly at the waist. Walk across your living room (or a field), and try to stay together. Go forward, backward, or sideways. Are you still stuck together like glue?
Kids should be physically active for 60 minutes every day.

GET MOVING!

You don't even need to go outside to enjoy these fun family activities:
  • Have your kids help you make beds with one hand behind their back. (This will help strengthen their arm muscles.)
  • Dance together before (or after) dinner to your favorite radio station.
  • Play a game of "flashlight limbo."  Start by turning up the music and turning down the lights. Then flip on a flashlight and shine the beam across the room. Have your kids dance under the light as you move it lower and lower.

HOW TO LOSE WEIGHT AND KEEP IT OFF

10 WEIGHT-LOSS TIPS THAT REALLY WORK 
  1. Take your time: Aim to lose only 1 or 2 pounds a week. People who lose weight faster are more likely to gain it back. Don't be tempted by "fad" diets and drugs. They don't work for long, and some are dangerous.
  2. Pay attention to what you eat and drink: Keep a daily food diary. Most people eat out of habit. They are usually unaware of how much they consume. Don't eat in front of the TV and sit down at the table instead. Eat slowly. It takes about 20 minutes to start feeling full. People who eat fast often eat too much.
  3. Watch your empty-beverage calories: One regular can of soda, or one sugary drink, has about 150 empty calories which has no nutritional value. One less sugar-sweetened drink a day equals to an approximately 15 lb. weight loss a year. Drink water, unsweetened tea, or low-fat milk instead of regular soda and other sugar-sweetened drinks.
  4. Prepare more meals at home: It's easier to know and control what you eat when you prepare your own food. Home cooked meals are usually healthier and less expensive than eating out. Read nutrition facts labels when you shop.
  5. Choose carefully when eating out: To lose weight, eat out less. Some entrees and large fast-food meals have more than 1,500 calories- almost enough for a whole day. When you do eat out, watch out for large portions. Split an order, or take half of it home. Choose healthier items, such as salads but watch the dressing!
  6. Eat more fruits and vegetables: Aim for 5-9 servings a day. They help keep you healthy and fill you up on very few calories. Choose high-fiber foods such as fruits & vegetables.
  7. Feel full on fewer calories: Have a broth-based soup or green salad at the start of a meal. Drink plenty of water- at least 8 glasses a day. Have whole-grain cereals, breads and pasta.
  8. Choose healthier snacks: Snack on fruits and vegetables instead of candy, cookies, and chips. Try pretzels, low-fat popcorn, or low-fat frozen yogurt.
  9. Don't skip breakfast: People who eat breakfast lose weight easier. Skipping meals makes you hungrier and likely to overeat.
  10. Get moving: Get at least 30 minutes of moderate physical activity such as a brisk walk at least 5 days a week. Get off the bus or subway one stop early and walk the rest of the way. Take the stairs instead of the elevator. Walking burns calories, improves heart health, and strengthens muscles.

THE FAMILY THAT PLAYS TOGETHER

Lace up your sneakers, head outdoors, and enjoy these fun games with your kids.
  • Go for an "A to Z" walk. Look for things that begin with each letter of the alphabet and shout out their names as you spot them: "B is for balloon!"
  • Hike up the steps of your local library or town hall. Play a game where you go up two steps at a time or walk up the steps sideways. Count out the number of steps as you go!
  • Explore a new area of your town on foot. Bring along a pencil and notebook so you can write down or draw all of the new things you see, like a statue, a bird's nest, or an old building. After a few adventures, your notebook will be filled with lots of drawings and lots of happy memories!