Hyde Park Pediatrics’ Tips for Healthy Living
Off to a Running Start…………
Congratulations on your participation in Fleet Feet Sports Lady Distance Classic, Girls Power 5K Challenge and Lil’ Bug Kids Fun Run. You have demonstrated that you are committed to an active lifestyle!!! We wanted to give some additional tips to keep you and your family healthy.
Healthy diets, active play and physical fitness correlate with better physical and social development and improved health throughout life.
Physical Activity
Encourage kids to reduce sedentary behaviors and incorporate active play
v Reduce screen time (TV, Video, computer) to less than 2 hours daily
v Make screen time contingent on exercise in 1:1 ratio—1 hour of TV/Computer for every 1 hour of active play
v Aim for 60 minutes of moderate-intensity activity per day
v Wear a pedometer to record daily steps
v Get a buddy to keep each other motivated
v Be a Role Model—kids are more likely to be active if their parents are active
v Find fun Family Activities to do together
v Reward good exercise habits with favorite activities, not food
Interactive Web sites that have activity suggestions and include challenges for parents and kids: www.espnplayyourway.com, www.shaq.abc.com, www.americaonthemove.org
Small Steps Achieve Big Success
To achieve weight loss, eliminate 100 calories and add 2,000 steps each day
Nutrition
Promote healthy food choices from the start
v Eliminate consumption of sugar-sweetened beverages (juice and soda pop)
v Encourage water and low fat milk as beverages of choice
v Limit consumption of foods that are high in calories and low in nutrients
v Reduce portion sizes
v Incorporate 5 servings or fruits and vegetables into the daily diet
v Eat more meals at home as a family and fewer fast food meals
Calories in Common Drinks, Snacks and Fast Foods
Type Item Calories
Drinks 20 oz Coke or Pepsi 250
20 oz (Venti) Cafe Latte – Starbucks 340
20 oz Cafe Mocha plain/with whipped cream—Starbucks 390/490
20 oz Banana Berry Treat—Smoothie King 380
Snacks Snickers – 1 regular bar/King size 273/541
Peanut M&Ms—1 regular package 243
Plain M&Ms—1 regular package 209
1 oz bag of Lays Classic Potato Chips 150
1 oz Doritos Nacho Cheese Flavored Chips 140
1 oz Fritos Corn Chips 160
Burgers McDonald’s Hamburger/with cheese 250/300
McDonald’s Quarter Pounder/with cheese 410/510
McDonald’s Big Mac 540
Burger King Original Whopper/with cheese 670/770
Chili Skyline Cheese Coney 350
Skyline 3 way—regular/large 710/1050
Chicken KFC One Original Recipe chicken drumstick 130
KFC One Original Recipe chicken breast 360
French Fries McDonald’s fries—
small/medium/large 250/380/570
Burger King fries—
small/medium/large/King sized 230/360/500/600
Pizza 1 slice Domino’s 14” cheese pizza/with pepperoni 220/270
1 slice Papa John’s 14” cheese pizza/with pepperoni 300/310
1 slice Pizza Hut 14” cheese pizza/with pepperoni 390/400
Web sites that list calories in common foods: www.calorie-count.com, www.dietfacts.com