Healthy Kansas Kids
A Program of Child Care Aware® of Kansas
“Health is a Volume 3 Issue 5
state of
complete
physical, Healthy Bodies & Minds
mental and As parents, we find it
easy to identify our chil-
social well- dren’s physical needs.
We can tell when they are
being, and hungry or tired. We can
not merely tell they are growing be-
cause their clothes and
the absence shoes no longer fit. We
record first steps, first
of disease or words and lost teeth in
their baby book. How-
infirmity.” ever, recognizing a child’s
mental or emotional
-Anonymous needs is not as easy or
obvious. Supporting good
Want more mental health is just as
important to your child’s
information, overall health as good nu-
recipes and trition, immuniza-
resources to tions, adequate
keep children sleep and physical
happy, healthy activity.
and safe? Join Each year in May, a
the Healthy number of national
organizations cele-
Kansas Kids brate Mental Health
Group page on Month and Family
Facebook. Wellness Month. It
seems appropriate
that both are cele-
brated in the same
month, because research
has shown that mental
In This Issue: health and wellness are
linked.
Healthy 1 Adopting healthy habits
Bodies and can make a world of dif-
ference to your family’s
Minds physical and emotional
health. Eating a well-
Got 2 balanced diet with lots of
Nutrients?
nutrient-dense foods
gives the body and brain
Smart the resources needed to
2
function at their best.
Moves
Foods with high amounts
of sugar, salt, fat or caf-
feine may give the body
and brain a short-term
energy or mood boost,
but the long-term effects
are not helpful. In fact,
they can set up a nega-
tive cycle that leads to
weight gain, depression
and difficulty sleeping. A
diet of with lots of fruits
and vegetables, whole
grains, low-fat dairy and
lean meats will provide
children’s and adult’s
bodies the right balance
of calories and nutrients,
as well as plenty of en-
ergy.
Another important aspect
to overall health is regu-
lar physical activity.
Physical activity does not
mean that you have to
exercise. It just means
get moving! Most of us
would frown upon the
idea of little kids doing
30 minutes of aerobics
or getting up at 6 am to
jog because we know
these activities are not
appropriate for their de-
velopment or attention
span. Even as adults,
we may not like aerobics
or getting up before sun-
May 2011
rise to exercise. The point
is if you like exercise, do it!
If you don’t, consider other
ways to get physical activ-
ity, such as a walk with
your children after dinner,
climbing the stairs instead
of taking an elevator or do-
ing household chores that
require some physical ef-
fort. Health experts say
that three 10-minute bouts
of activity can have the
same effect as one 30-
minute walk, and 30 min-
utes of daily activity will
reduce your risk of chronic
diseases. Physical activity
also increases the lev-
els of certain body
chemicals that en-
hance mood and brain
activity.
Over the past 15
years, research has
found that spending
time in nature can im-
prove health. Studies
show that getting out-
doors in natural set-
tings helps both children
and adults reduce stress.
The greater the amount of
time spent in nature, the
greater the benefits. One
study found that more than
half of all children are defi-
cient in “the sunshine vita-
min,” vitamin D. Time spent
outdoors in activities like
walking and hiking provides
physical activity and im-
proves vitamin D levels.
Making changes to your
family’s lifestyle can have a
big impact on your overall
health, so make wellness a
priority for your family!
Page 2
Got Nutrients?
With so much to do and cies. Five of the most Fiber helps the body
so little time, many par- common nutrients children normalize blood sugar
ents struggle with plan- lack are calcium, iron, fiber levels, feel full and
ning, preparing and en- and vitamins D and E. maintain cholesterol
joying family mealtimes. levels. According to
Children who eat a colorful
As a result, we tend to the USDA, less than 3
focus on how much our diet are far more likely to percent of children eat
children eat and forget to get the nutrients they enough fiber. To in-
consider whether they need. Keep in mind, color- crease fiber intake, of-
are getting enough nutri- ful does not include colors fer whole fruits (not
ents. Nutrients are es- from sugary cereals or lit- juice), carrots, spinach,
pecially important for tle candies, but a variety berries, peas and whole
of fruits and vegetables.
young children because grains.
they are essential to Think of each color of the
their development and rainbow as an important Iron helps the body
long-term health. part of the whole rainbow. produce energy and
Essential nutrients are maintain a healthy im-
The rise in childhood found in the various colors mune system. Infants
obesity has prompted of fruits and vegetables, so and adolescent girls
more parents to pay at- eating a colorful diet will often lack the right
tention to their children’s help the whole body func- amount of iron.
eating habits. Removing tion properly. Sources of iron include
the unhealthy foods is a tomatoes, mushrooms,
good start, but it’s also Here’s a brief list of the green vegetables, black
important to learn what nutrients most children beans and lean red
foods your children lack, according to Eat This, meat.
should eat more of and Not That for Kids. Also pro-
vided are some examples Vitamin D builds
why, then add the foods
that provide those essen- of foods that are a source strong teeth and
tial nutrients. for these nutrients. bones. It also helps
protect against dis-
Pediatricians and dieti- Calcium is important for eases. Sources such as
cians recommend that strong bones, but also nec- milk, eggs, salmon and
children eat fruits and essary for proper cell and shrimp are good for
muscle function. Calcium
vegetables daily, but ac- older children.
cording to the Journal of is a concern for children of
the American College of all ages, but especially in Vitamin E helps cells
Nutrition, only 1 in 4 young children and girls communicate and
children meet the daily between 9 and 13 years of guards our skin from
recommendations for age. Calcium can be found UV light. Spinach, ol-
fruit and vegetable in- in green leafy vegetables, ives, blueberries and
broccoli, oranges, milk and papaya are great
take. This creates a va-
riety of nutrient deficien- other dairy items. sources that children
can enjoy.

Smart Moves
Making physical activity factor. Parents who ing bubbles in the yard
fun and rewarding for tune into what their chil-and having a dance
your child is a smart dren enjoy can support party indoors provide
move and a surefire way those activities and pro- opportunities for move-
to encourage lifetime vide regular opportuni- ment and fun. Kids are
fitness. Researchers ties for children to par- six times more likely to
from the University of ticipate. exercise when they see
Missouri found that en- their parents being ac-
joyment of an activity is Getting regular physical tive. So make a smart
the main factor in deter- activity is another smart move and get active
mining whether or not move. Remember, it with your child. Chances
kids exercise. Parental doesn’t have to occur at are, you’ll find it to be
encouragement was the a set time or place. Go- as fun and rewarding as
second most important ing on a bike ride, chas- your child does.