HispanicBusiness

WASHINGTON, July 17, 2012 /PRNewswire-HISPANIC PR WIRE/ -- When it comes to having a healthy lifestyle, eating fruits and vegetables is just one piece of the puzzle. For a long-term healthy lifestyle, you'll need to find a balance between good eating habits and physical activity.

That's the message from the "Let's move!" campaign, a nationwide initiative designed to fight the growing rate of childhood obesity, and promote a healthy lifestyle for people of all ages.

Here are a few simple tips to help you and your children live a healthier life:

-- Eat five fruits and vegetables every day.
Fruits and vegetables are important sources of
essential vitamins, regardless of your age.
Plus, they also help you manage your weight.
Serve fruits and vegetables to children by
mixing them with other foods �such as adding
broccoli to rice, or vegetables to a sandwich.
You can also blend them and make a nutritious,
flavorful and 100% natural fruit and vegetable
juice.
-- Prepare dishes that are low in fat and sugars.
For a healthier diet, buy low-fat milk, yogurt
and cheese, as well as cereals low in sugar.
Also, try baking or grilling dishes like fish
and poultry instead of frying them. If you do
plan to fry food, use vegetable or olive oil
instead of lard or butter.
-- Serve healthy snacks. It's always a good idea
to have healthy snacks around, especially if
you have children. You can serve something
simple, healthy, and delicious by cutting up
some carrots, strawberries or apples. Tell
your children to ask you for permission before
eating a snack that has too much sugar. That
way it will be easier for you to decide how
many sugary treats they get to eat.
-- Keep an eye on portion sizes. Portion sizes
can have an impact on how much you eat, even
after you are full. You can avoid overeating
at your kitchen table by serving smaller
portions, particularly to children. If they
want more, they can ask for a second portion.
Also, avoid making them eat everything on the
plate if they say they are full.
-- Turn the TV off and go outside. Televisions
are not the only devices that promote
sedentary lifestyles. These days, computers,
tablets and smart phones offer round-the-clock
entertainment. Put these devices away for a
moment and go to the park, ride a bike, run or
walk. Children should engage in moderate
physical activities for 60 minutes a day.
-- Get enough sleep. Sleep is essential for a
healthy lifestyle, particularly when it comes
to children. A recent study found that a child
is 9 percent less likely to be overweight or
obese for every additional hour of sleep he or
she gets each night. Children who are five
years or younger need 11 hours of sleep per
day; children between 5 and 10 need 10 hours
per day; and children older than 10 need nine
hours of sleep.

USA.gov and GobiernoUSA.gov are the U.S. Government's official web portals in English and Spanish, and part of the U.S. General Services Administration (GSA).

SOURCE GobiernoUSA.gov/USA.gov