Let’s Move! and Healthy Kids Running Series share one important goal: to solve the problem of childhood obesity. We want kids born today to grow up healthy and at a good weight when they reach adulthood. It’s a big goal – so we’re asking everyone to do their part, especially kids. By eating right and being active, kids can be healthy and achieve their dreams.

1. Move Every Day!

Kids need 60 minutes of active play every day. It may sound like a lot, but it
doesn’t all need to happen at one time. Physical activity throughout the day all
adds up. And when you get moving, you’re more likely to:

• Feel less stressed.
• Feel better about yourself.
• Feel more ready to learn in school.
• Keep a healthy weight.
• Build and keep healthy bones, muscles and joints.
• Sleep better at night.

Plan Fun Activities
Use the Healthy Family calendar to set healthy goals everyday of the week. Plan
activities with your family like swimming, tennis, basketball, Frisbee – and come
up with your own ideas to get moving.
Get into the program by jumping rope, playing catch, or racing a friend. Even
better – you can win awards for staying active – and track your progress along
with kids across America. The more you keep at it, the more fun you’ll have.
Get Started!

2. Try a New Fruit or Veggie!

Bodies need nutrients – like vitamins, minerals, proteins and carbohydrates – to grow up
healthy. These nutrients mainly from the food you eat. Just as cars need gasoline to run,
your body needs food to keep going. But not just any food. To be your healthiest, you need
to give your body the right kinds and amounts of fuel.

Have Fun with Fruit
Fruits have important nutrients to keep your body healthy. Here are a few ideas to enjoy
more fruit, more often:

• Grab an apple for a quick snack. Try different types like red delicious, gala, fuji or granny
smith – there are over 7,500 varieties of apples worldwide!
• Join your parents on food shopping trips. Ask to try new fruits like peaches, cantaloupe,
pears, kiwi fruit – there are a lot of sweet and delicious fruits that you can have fun tasting.
• Make a fruit salad with a mix of strawberries, oranges, grapes and pineapple – or whatever
you have in the house.
• Mix it up! Blend frozen fruit, juice and low-fat or fat-free yogurt to make a healthy shake
that tastes great.
• Top cereal, oatmeal, or toast with strawberries, blueberries, or bananas.
• Drink 100% juice without added sugar – try fresh orange or apple juice.

Vary your Veggies
Vegetables have the vitamins, minerals and fiber your body needs to grow up healthy. Here are some simple ideas to eat more veggies everyday:
• Snack on veggies like baby carrot and celery sticks with a low-fat or fat-free ranch dip.
• Make a salad with a variety of veggies, like corn, carrots, and spinach. Keep it colorful!
• Join your parents on food shopping trips and choose new veggies like sweet potatoes,
beets, red pepper or sugar snap peas – have fun exploring colorful varieties, learning
about what’s in season and tasting new foods.
• Order veggie pizza with toppings like mushrooms, green peppers and onions – ask for
extra veggies! Try mixing vegetables into other favorite foods too.
• Bring cut-up veggies to school for an afternoon snack – try red pepper or cucumber slices.

3. Drink LOTS of Water!

Reach for a tall glass of water, instead of soda or sugary drinks like sports drinks
or juice with added sugar. Here are some simple ideas to make better beverage
choices and be healthier:
• Pass on soda and choose water instead at meal time.
• Drink 100% juice without added sugar – fruit juice is sweet on its own!
• Choose 1% or skim milk.
• Make water exciting! Add a slice of lemon, lime, cucumber, or watermelon, or
try sparkling water.
• Add a splash of 100% juice to water or sparkling water.
• If you’re having soda for a treat, choose the small size.

4. Do Jumping Jacks to Break Up Your TV Time!

The average kid spends more time watching TV, and less time running and
playing. Kids need to run and play everyday. Quiet time for reading and
homework is fine, but you should limit time spent watching TV, playing video
games, or surfing the web so you have more time to play!
If you’re going to watch TV or play computer games, break it up! Pause the
game. Make commercial breaks Let’s Move! breaks. Here are some active ideas:

• Jumping jacks
• Dancing
• Racing up and down the stairs
• Sit-ups
• Stretching
• Jogging in place
• Push-ups
• Yoga moves
• Active house chores
• Come up with your own physical activities

5. Help Make Dinner

Join in with food shopping and cooking. Sit down as a family to plan a menu and
enjoy spending time together.
• Participate in food shopping trips and choose fruits and veggies to mix-in to
meals.
• If you pack your lunch, work out a menu for the week with different foods that
you like and are good for you.
• With your parent’s permission, help measure and mix ingredients and cut up fruits
and vegetables.
• Find new healthy recipes that sound tasty, too.

This post comes from www.letsmove.gov. To view a printable list of these steps, visit: http://www.letsmove.gov/sites/letsmove.gov/files/pdfs/TAKE_ACTION_KIDS.pdf