ATA FITNESS: GETTING STARTED! Part 1

The American Taekwondo Association has made fitness a top priority in. To eat better, train harder and live healthier this year, take your cue from ATA and commit to a new you.

Nine Steps Toward HEALTHY EATING HABITS

Nothing is more discouraging than going on a diet. Plus, studies show that diets don’t really work. What’s important, they say, is to eat in a healthy way that supports an active lifestyle, like that of a martial artist or athlete. Follow these suggestions to improve your nutrition without going on a diet.

1. Eat the right amounts of vegetables. According to the Food Guide Pyramid for Children, kids under age 6 should have three servings of vegetables in a day. Kids over age 6 should have three-to-five servings of vegetables. Most vegetables are naturally low in fat and calories but high in nutrients that our body needs, including vitamins, fiber and potassium. According to the Harvard School of Public Health, eating your vegetables helps protect you against heart attacks and cancer, and even can help maintain your eyesight.

2. Eat the right amounts of fruits. According to the Food Guide Pyramid for Children, kids under age 6 should have two servings of fruits in a day. Kids over age 6 should have two-to-four servings of fruits. Fruits have many of the same nutrients as vegetables and also help satisfy that sweet tooth as a healthier alternative to candy. A serving of fruit is one piece, like a banana or an apple. (this sounds funny to me. Is it saying one serving of fruit is equal to one piece of candy?) Eating a banana after a Taekwondo workout can replenish the potassium your muscles use, helping you get ready for your next class.

3. Drink more fluids. Kidshealth.org reports that when you’re really thirsty, cold water is the number-one thirst-quencher. And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. How much do kids need? Aim for three cups of milk per day, or its equivalent. Mix it up by serving milk and some other calcium-rich dairy foods.

4. Cut back on fast food meals. Eating a cheeseburger and fries from time to time can fit into a healthy eating plan, but fast food meals for kids need to be monitored by a parent to prevent over-eating. A cheeseburger and fries do provide some nutrients, but by super-sizing the meal, a child can take in more than 1,000 calories in a sitting.

5. Snack throughout the day. It’s hard to believe, but eating more food that is good for your body will help you get fit quicker than if
you eat less food and walk around hungry. When your tummy is grumbling, instead of reaching for the chips or cookies, try crackers and cheese, popcorn, pretzels or yogurt.

6. Listen to your body. According to Kidshealth.org, people sometimes keep eating even when they’re full because they don’t pay attention to their bodies. Learn to tell when your stomach is full. Don’t rush through your meals–it can take 10 or 15 minutes for your stomach to register that you’re eating and that it’s getting full. Remember, that feeling of extreme fullness will slow you down and can lead to unhealthy weight gain.

7. Don’t skip breakfast. If you skip breakfast, you’re likely to become tired when your brain and body run low on fuel. Usually by mid-morning you are hungry and crabby, and a sour mood might make you more prone to unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest of the day.

8. Take your vitamins. Supplements are not a substitute for good food, and they should never be used to justify a poor diet. If you’re not eating well, take steps to improve your eating habits, along with taking a supplement. According to WebMD.com, “Any generic type of children’s multivitamin (in chewable or liquid form) will do, unless your child has special needs.” Since your diet may not provide all of the nutrients you need, taking a daily vitamin is typically a good choice to fill the gap.

9. Give yourself a break. Being healthy doesn’t mean you can never have chocolate again! It’s important that you deal with cravings as you take steps toward fitness and still enjoy the foods you love. Feel free to have some birthday cake–just don’t have the biggest piece with the most icing. Don’t treat it as a reward but rather enjoy it as an indulgence. Just be sure your healthy habits aren’t forgotten.

What Parents Can Do?

Keep healthy food around the house. Being hungry is not a crime, but it’s what you and your child choose to fight that hunger that can create bad choices.

Find healthy foods you and your child like. To find out what food your child enjoys and is most likely to eat, ask him or her to “grade” the different choices, suggests WebMD.com. That gets your child involved in the process of making healthy choices he or she can live with. If your child doesn’t like broccoli, try green beans. Play with different recipes and find things that are tasty and healthy.

Don’t reward your child with food. Dessert shouldn’t be the reward after a healthy dinner. Instead, reward your child with playtime in the park or a similar activity that supports a healthy lifestyle.