Summer is a great time for dads, moms, and kids to incorporate healthy habits into their lifestyles. The Los Angeles County Department of Public Health would like to encourage families to grab a healthy snack, and get outside to play for their health.

“Childhood obesity is a serious crisis for LA County, as more than one in five students in the 5th, 7th, and 9th grades are considered obese,” said Jonathan E. Fielding, MD, MPH, Director of Public Health and Health Officer. “Children who eat too much junk food and who do not get enough physical activity are at risk of serious problems, such as low self-esteem, depression, asthma, high blood pressure, high cholesterol, liver problems, and breathing problems during sleep. Moms and Dads have a chance to be the teachers this summer, as living a healthy lifestyle is truly a family-friendly activity.”

Healthy Snacking

People who eat regular meals and healthy snacks, such as fruits or vegetables, are less likely to overeat and gain weight than people who skip meals. Healthy snacks should be incorporated into a child’s diet as a terrific way to satisfy the hunger of a growing child, and to provide the vitamins and nutrients a body needs. The following are ideas for healthy snacking:
 

- Plan snacks as part of the day's food plan by offering them at regular times, such as mid-morning and mid-afternoon. It is recommended that children and adults avoid nibbling constantly throughout the day.
 

- Try skim milk or soy milk instead of soda or coffee. These drinks will provide more nutrients than soda or coffee.
 

- Jazz up “boring” snacks by adding spicy mustard to whole-wheat pretzels, mixing fruit with low-fat yogurt, adding salsa to baked tortilla chips, or turning half of a whole-wheat English muffin into a mini-pizza by adding some pizza sauce, low-fat cheese, and mushrooms or other vegetables.
 

- Make fruits and veggies friendly for younger kids by adding peanut butter and raisins to celery sticks, dipping graham crackers or gingersnaps in applesauce, freezing fresh, unsweetened 100% fruit juice in popsicle molds, or serving frozen bananas with a small amount of chocolate sauce for dipping.
 

- Make healthy substitutions by trading in ice cream for frozen grapes, chips for pretzels, or a cup of flavored milk instead of a candy bar.
 

- Prepare healthy snacks in advance, and bring them with you when you are running errands so you will not be tempted to stop for junk food.
 

- When shopping at a grocery store or farmers’ market, let children help pick out fruits and vegetables for snacks. They will be more interested in eating these foods if they have been involved in selecting them.
 

- Snacks are a good way to introduce new fruits and vegetables. Include a game or activity to learn about the new food and its nutritional value, and let the child help prepare the snack.
 

- Don’t order without information. When eating out, read the nutrition information for the meal you are about to enjoy. If calorie and fat information is not on the menu, ask the restaurant to provide it.
 

- Don’t feel as though you have to completely skip foods like ice cream or French fries. Just enjoy these foods less frequently and in smaller amounts (order one scoop instead of two, or a small fries instead of the medium size).

More Exercise
 

“While kids have a break from school, it could be tempting to let them sit at home in front of a television or video game console,” said Dr. Fielding. “But this is a great time for children to learn the positive benefits of play. Exercise can help prevent childhood and adult obesity.” For those wanting to enjoy vigorous exercise, please see your health care provider first. The following are ideas for play:
 

- Make it a date! Schedule a family walk around the neighborhood several times a week to talk about how everyone’s day was. Or plan a weekly bike outing and picnic at a park.
 

- Join a walking, running, or hiking club.
 

- Find sports that have summer leagues for children, such as soccer, baseball, or basketball.
 

- Check your local swimming pool for free or low-cost swim lessons, recreational swim hours, swim team sign-ups, or water exercise classes, such as aerobics.
 

- Check your city’s Parks and Recreation Department for free or low-cost activities, such as group hikes, nature walks, picnics, or outdoor farmers’ market events.
 

- Learn a new sport, such as yoga, badminton, or karate.
 

- Bring a soccer ball or volleyball to the beach for a late afternoon game on the sand.
 

- Join a charity group or a neighborhood group and help pick up trash, paint buildings, plant flowers, or other activities that benefit others.

A copy of the “Preventing Childhood Obesity: The Need to Create Healthy Places” report can be found online here.