Getting A Healthy Lifestyle
One important part of overall wellness is maintaining a healthy weight. This handout will provide some
recommendations to help you obtain and maintain a healthy weight. Our goal is for you to stay healthy and feel
your best!
How do I know if my weight is a healthy weight?
To determine if your weight is in the healthy range you must calculate your body mass index (BMI). BMI is
calculated using your weight and height and is then used to find the corresponding BMI-for-age percentile for
your age and sex.
BMI-for-age percentile shows how your weight compares to that of other children of the same age and sex. For
example, a BMI-for-age percentile of 65% means that your weight is greater than that of 65% of other children
of the same age and sex.
Below is a link to help you calculate your BMI.
http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
Now that I have calculated my BMI-for-age percentile, what does this number mean? Use the information below
to evaluate your weight.
0
5
Healthy Weight
underweight, less than the 5th percentile
healthy weight, 5th percentile up to the 85th percentile
unhealthy weight, greater than the 85th percentile
85
100
Commonly asked questions about BMI
Is BMI interpreted the same way for children and teens as it is for adults?
Although the BMI number is calculated the same way for children and adults, the criteria used to interpret the
meaning of the BMI number for children and teens are different from those used for adults. For children and
teens, BMI age- and sex-specific percentiles are used for two reasons:
• The amount of body fat changes with age.
• The amount of body fat differs between girls and boys.
The CDC BMI-for-age growth charts take into account these differences and allow translation of a BMI number
into a percentile for a child's sex and age.
For adults, on the other hand, BMI is interpreted through categories that do not take into account sex or age.
Why can't healthy weight ranges be provided for children and teens?
Healthy weight ranges cannot be provided for children and teens for the following reasons:
• Healthy weight ranges change with each month of age for each sex.
• Healthy weight ranges change as height increases.
Why is it important to be a healthy weight?
Being overweight increases your risk for the following conditions:
•
•
•
•
•
•
•
•
•
Heart Disease
Type 2 diabetes
Hypertension (high blood pressure)
Elevated cholesterol
Stroke
Sleep apnea and respiratory problems
Liver and gallbladder disease
Cancers (endometrial, breast, colon)
Osteoarthritis (degenerative joint disease)
At lease 3 out of 4 obese teens grow to become obese adults!
Many of these conditions don’t affect you until you are older, but some like high blood pressure, type 2 diabetes,
sleep apnea, and high cholesterol are becoming more and more common among children and adolescence.
Weight and emotions
Research has shown that being overweight can be connected to poor self-esteem, depression, and anxiety.
Information about body image and eating disorders is available at:
http://www.womenshealth.gov/fitness%2Dnutrition/
http://www.healthychildren.org/English/health-issues/conditions/obesity/Pages/EmotionalEating.aspx
How did I become overweight?
Becoming overweight did not happen overnight. It came from months or years of
being out of caloric balance.
The Caloric Balance Equation
Calories count! Weight management is all about balance—balancing the number of calories you consume with
the number of calories your body uses or "burns off."
• A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether
you're eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
• Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed
(from foods) must be balanced by the calories used (in normal body functions, daily activities, and
exercise).
If you are...
Maintaining your
weight
Gaining weight
Losing weight
Your caloric balance status is...
"in balance." You are eating roughly the same number of calories that your body is using. Your
weight will remain stable.
"in caloric excess." You are eating more calories than your body is using. You will store these
extra calories as fat and you'll gain weight.
"in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from
its fat storage cells for energy, so your weight is decreasing.
If your BMI falls between the 5th – 85th %, congratulations! But this does not mean you should not read further
to learn about a healthy lifestyle. If your BMI is greater than the 85th %, I encourage you to read further,
especially if you are contemplating change.
7 Simple Steps to Healthy Living:
A concrete plan to achieve a healthy weight
1. Decide to live a healthy lifestyle.
Where are you in terms of wanting to make a
healthy change? If you are reading this information, you have probably identified that there is a
problem and are working to increase your knowledge of the problem and are seeking a plan to make
change.
•
•
•
Remember, being overweight developed overtime and cannot be solved overnight.
Being overweight is not just your problem. It is a problem the whole family must be involved in
solving.
Parents must be prepared to be positive role models. “Kids will do as you do, not as you say.”
If your whole family eats healthy foods and gets active, then children will too. Many times one
or both parents are experiencing difficulty with overweight or obesity.
2. See where you are now.
Use the attached journal or web links below to gain
knowledge about your eating habits. Complete the paper journal or tracker for 1-2 weeks. This will
help you decide where to make changes and how to set your goals.
•
•
•
Paper journal - next page.
www.mypyramidtracker.gov
www.fitday.com
Rules to gain the most information from your journal:
•
•
•
•
•
•
Write in the journal as soon as you eat or complete a physical activity (that means you will need
to carry your journal with you all day)
Be specific on how the meal was cooked (fried, grilled, etc) as opposed to listing “potatoes” for
French Fries or” fish” for popcorn shrimp.
Record your drinks including sizes.
Write down how you were feeling while eating.
Record all of your physical activity.
Write down everything, including all snacks, even if it’s just one cracker.
“If you bite it, you write it”
Reviewing your journal will help you identify area that need improvement, as well as areas that are good. It is
important that you keep journaling. I suggest you check your journal weekly.
Journal
Sun
Breakfast
Mood
Lunch
Mood
Dinner
Mood
Snacks
Mood
Exercise
(Type and
amount of
time)
Mon
Tues
Wed
Thurs
Fri
Sat
Journal Assessment Tool
Answer the questions below to help you access for areas of change. This will help you to initiate goals. (Details
to this in the following sections.)
How many meals were from fast food
restaurants this past week?
____________________________________________
How many glasses of milk did you drink?
____________________________________________
What percentage of fat was the milk
whole, 2%, 1%, skim?
____________________________________________
Were foods prepared by baking, grilling,
steaming, or boiling, rather than frying
or other methods that add fat?
____________________________________________
Did the meals include lean meat, poultry,
or fish?
____________________________________________
Did you include fruits, vegetables,
whole grains, or milk/milk products in your
lunch selections?
____________________________________________
How many high-sugar beverages (i.e sodas or
fruit drinks) did you consume?
____________________________________________
Did you eat breakfast most days of the week?
____________________________________________
Did you eat fruits and vegetables each day?
____________________________________________
How many days did family members dine
together?
____________________________________________
Did you eat for emotional reasons, such as feeling
sad, bored, tired or angry?
_____________________________________________
How many hours/week were you
physically active?
____________________________________________
3. Understanding Healthy eating.
Below you will find valuable links that will help you learn the facts you need reach and maintain a healthy
weight.
http://www.choosemyplate.gov/food-groups/.
Breakfast is important!
After 8 to 12 hours without food at night, the body is deficient of energy. Children, who have a smaller physical
system than adults, are especially sensitive to long periods without eating.
Why should we all eat breakfast?
• Adults who eat breakfast are nearly 50% less likely to be obese and diabetic, compared to people who
don’t eat breakfast.
• Kids are more creative and perform better, with increased attention span and memory.
• Students have more energy by late morning, with less fatigue, irritability, and restlessness.
• Students complain of fewer headaches and stomach aches.
• Adolescents who eat breakfast are more likely to be at a healthy weight.
• You just gotta do it!
Fat Facts:
Fat is an important nutrient, just like protein and carbohydrates. It helps the body function in many ways,
including:
•
•
•
Contributing to children’s growth and development
Serving as an important energy source
Maintaining healthy skin and hair
However, some fats are better than others.
Unsaturated fats found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy
diet—as long as you don’t eat too much since it is still high in calories. Unsaturated fats are found in olive,
canola, safflower, sunflower, corn and soybean oils as well as in fish and nuts.
Saturated fats cause “bad” cholesterol levels in your blood and increase your risk for heart disease. They are a
major risk for heart disease so it is best to limit foods with too much saturated fat. These fats are found in animal
products such as butter, cheese, whole milk and fatty meats, and also in coconut, palm, and palm kernel oils.
Saturated fats can also be found in cakes, cookies, quick breads, donuts, and chips.
Trans fats also raise “bad” cholesterol levels in your blood and increase the risk of heart disease. There is no
safe amount of trans fat. The best approach is to eat foods with as little trans fat as possible. Trans fat is often
found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed
foods.
Trans fat is made when hydrogen is added to vegetable oil—a process called hydrogenation. This process
increases the shelf life and flavor stability of foods containing these fats.
Supersized foods
Serving sizes of foods and beverages have gotten a lot bigger, so big in fact you are likely taking in far more
calories than you realize. Take the Portion Distribution Quiz to see what I mean.
http://hp2010.nhlbihin.net/portion/keep.htm
http://www.healthychildren.org/English/healthy-living/nutrition/Pages/Understanding-Portion-Sizes.aspx
What should have been learned from this - DON’T DO IT!
Fast Food and dining out
Most families frequent the same fast food spots. Keeping that in mind, your best bet may be to Google the fast
food restaurant of your choice and review the nutritional information. In addition, here are some additional
sites that you may enjoy.
http://www.webmd.com/parenting/features/healthy-guide-to-eating-out
http://www.healthchecksystems.com/ffood.htm
http://www.healthychildren.org/English/healthy-living/nutrition/pages/The-Perils-of-Fast-Food.aspx
YouTube has a great video: Top 10 Tips for Eating Out Right
Liquids Count!
Soda is high in sugar and calories.
•
•
•
Treat soda as an occasional treat, not a regular part of your family’s diet.
Limit the amount of soda your child drinks at home and at school. This includes diet soda, which should
not take the place of healthier beverages.
Replace soda with low-fat or fat-free milk, water, or a low-calorie flavored water.
4. Recognizing the benefit of physical activity.
Why should we be physically active?
•
•
•
•
•
It promotes psychological well-being
It decreases feelings of depression and anxiety
It helps to prevent high blood pressure, diabetes, high cholesterol
It helps to control weight, build lean muscle, and reduce fat
Helps to maintain healthy bones, muscles, and joints
How can parents get kids moving?
•
•
•
First and foremost, “screen time” must be limited. The American Academy of Pediatrics suggests no more
than an hour or two each day of good quality TV programming, video, and computer games combined. To
accomplish this, you must set clear rules that your children can understand and follow. Removing the TV
from your child’s room is recommended.
Developing active children begins at home. Research shows that young people are more likely to be
active if their parents or siblings are active, and if their parents support their participation in physical
activities.
Be sure to incorporate physical activities in your own daily life. Be supportive by providing
transportation to and from activities. Be physically active as a family. Plan walking, biking, playing
tennis, bowling, rock climbing as a family.
The Sunny Side of Chores
Don’t think of chores as work, think of them as calorie burners. The more you spice them up the more you burn.
http://www.fitday.com/fitness-articles/fitness/weight-loss/calories-burned-doing-household-chores.html
http://www.thehealthyeatingguide.com/calorieburningchart.html
http://www.symptomfind.com/healthy-living/household-chores-that-burn-the-most-calories/
http://www.self.com/calculatorsprograms/calculators/caloriesburned/cleaning_house
http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html
What is the best exercise?
The one you are actually going to do!
5. Setting Goals
You must set goals to achieve success!!
Tips to Boost your chances of success
1. Start small - choose small goals that are easy to meet. For example, buy and serve 1% milk
instead of whole or 2%.
2. Set goals for behavior not weight loss- Don’t choose the number of pounds you will lose, instead
change a specific habit like exercising 3 times per week.
3. Learn from past experiences- view unsuccessful attempts not as failures but as teachable
moments to learn what did not work.
4. Make sure your goals are definable and specific. The more specific and definite they are the
more likely you are to be successful. For example I will exercise at (location) for (time) on (day
of the week).
5. Update your goals each week.
6. Make sure your goals are realistic. For example, exercising an hour every day is unrealistic for a
child who is de-conditioned, and not used to even minimal physical activity.
7. Reward yourself
8. Praise your child. Make your child’s behavior changes a positive, fun experience by planning
healthy foods, fun activities, and rewards for positive behavior
Sample Goals:
1. Increase daily intake of fruits and vegetables from an average of ______ to _____.
2. Prepare bag lunches that include healthy foods.
3. Cook a meal with fish twice a week.
4. Broil, grill, or bake foods instead of frying.
5. Limit drinking sodas to twice a week, treating them as a dessert and not as a meal beverage.
6. Develop a shopping list every week before going to the grocery store.
7. Plan at least one family activity every weekend, such as hiking, biking, walking, playing ball,
swimming, etc.
Setting Goals Work sheet
Use the “sample goals” to give you some ideas. Make your goals specific and detailed. Select two or three goals
the first month, and add one or two more the following month after reviewing journals again. Don’t try to
achieve more than five goals in the first few months.
Goal #1:
_________________________________________________________________________________________________________________________________
When will you get started? ____________________________________________________________________(month and day)
Goal #2:
_________________________________________________________________________________________________________________________________
When will you get started? ____________________________________________________________________(month and day)
Goal #3: _
_________________________________________________________________________________________________________________________________
When will you get started? ____________________________________________________________________(month and day)
Goal #4:
_________________________________________________________________________________________________________________________________
When will you get started? ____________________________________________________________________(month and day)
Goal #5:
_________________________________________________________________________________________________________________________________
When will you get started? ____________________________________________________________________(month and day)
6. Shop, cook and eat together
Shop
Shopping should start with planning. Meal planning may seem like an overwhelming task, but I promise you in
the long run will save you a lot of time, money, and calories. Here is how you do it:
•
•
•
•
•
•
Choose a day and time each week you will do your planning. If you shop on Saturday afternoon or
Sunday, Saturday morning may be the right time for you.
Include your whole family in the planning process.
Your objective is to completely plan each meal and all snacks for the upcoming week.
A shopping list will be made based on this plan.
Now that you have a plan you can review sale papers, gather coupons, etc. to save money.
The finishing touch to your meal planner should be to add in the physical activity you plan to do.
What $10 can buy?
Healthy food and snacks in particular, do not have to be expensive. You don’t need a nutritional analysis to tell
you that the second list is far more healthful and will stretch farther for snacks, packed lunches, or ingredients
for salads.
Typical Snack
Foods
•
•
•
Cost
1 large bag (20 oz.)
potato chips
$ 4.19
1 bag, chocolate chip
cookies
$ 3.79
2 liter bottle, cola
$ 1.49
1 chocolate candy bar
$ 0.65
Total cost:
$ 9.52
Healthier Snack
Foods
Cost
6 Bananas
$ 1.00
4 red apples
$ 1.49
2 large bunches of grapes
8 large carrots
4 oranges
1 cucumber
½ gallon orange juice
1 gallon spring water
Total cost:
$ 1.59
$ 1.00
$ 1.20
$ 0.60
$ 2.00
$ 0.69
$ 9.57
To keep overly processed, high-calorie items out of your cart, shop for select items around the store
perimeter. That’s where you’ll find fresh fruits and vegetables, lean meats like chicken and fish and lowfat dairy items.
Skip the chips, pretzels and cookies. You’ll find the healthiest snacks in the produce section.
Lastly, review your cart before hitting the checkout lane. Are there any artificial, processed items you can
do without, such as boxed dinners?
Nutrition Facts
Serving size 1 cup (228g)
Servings Per Container 2
snhdiaohnwioqdnwioedhnoqpwaskmwqdjoopewrnmfepws
Amount Per Serving
Calories 250
Calories from Fat 110
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Trans Fat 3g
Cholesterol 30mg
10%
Sodium 470 mg
20%
Potassium 700mg
20%
Total Carbohydrate 31g
10%
Dietary Fiber 0g
0%
Sugars 5g
Protein 5g
Ksdfjoadkwoadjskfdjwadpowadkwpod’ksaoedwodjiedfnied
Vitamin A
4%
Vitamin C
2%
Calcium
20%
Iron
4%
•
•
•
•
•
Nutrition Facts Label Definitions
1.
Serving Size: Look at the serving size. If
you double the servings you eat, you also double
the calories and nutrients.
2.
Serving Per Container: Amount of
calories and nutrients in one serving (in this
case, 1 cup).
3.
Calories: Decide if this food is worth
eating based on the number of calories and the
amount of nutrients you are getting. More than
400 calories per serving is high for a single food
item.
4.
Fat, Cholesterol, Sodium: Limit your
intake of total fat, saturated fat, trans ft,
cholesterol, and sodium to help reduce the risk
of heart disease.
5.
Percent Daily Value (% DV): The % DV
tells you if a serving of food is high or low in a
nutrient. Keep nutrients like saturated fat,
cholesterol, and sodium low. Aim for 100 percent
DV of dietary Fiber, vitamins A and C, calcium,
and iron. Remember, 5 percent DV or less is low;
20 percent or more is high.
6.
Grams of Sugar: Read the ingredient list
to make sure that sugars added to foods or
drinks during processing or preparation are not
one of the first few ingredients. Examples
include brown sugar, corn sweetener, high
fructose corn syrup, dextrose, fructose, fruit juice
concentrates, maltose, dextrose, sucrose, honey,
and maple syrup.
Good Food Label Guidelines
Cereal - Choose one with at least three grams of fiber and no more than eight grams of sugar per serving.
Bread - Look for loaves with 100 percent whole grain and at least two grams of fiber per slice.
Frozen meals - the best have 800 mg or less of sodium, 10 grams or less of fat and five grams or more of
fiber.
Cheese - Find a package with five grams of fat and 200 mg of sodium per ounce, or less.
Salad dressing - Select one with 300 mg or less of sodium and no more than two grams of saturated fat
per two tablespoons.
Cook
Don’t make cooking complex. Choose a handful of recipes that your family enjoys, and stick to those.
Try these links for some healthy options:
http://www.webmd.com/food-recipes/default.htm
http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html
Search “Chop Chop Magazine” on the website: (copies also available in the office)
http://www.healthychildren.org
Eat
Tips for eating healthy meals and snacks:
Eating meals together as often as possible is imperative.
• Have structured mealtimes and snacks on a schedule. Eating less breakfast and more dinner or skipping
breakfast increases the risk for obesity.
• Don't mistake healthy eating for dieting. Eating large amounts of high calorie foods and frequent snacking
have become commonplace. Bad eating habits become accepted as normal eating habits. Eating healthful
foods in a healthy manner is not the same as dieting.
• The food pyramid is a thing of the past. Use MyPlate to help guide your food choices. The emphasis should be
on a variety of vegetables, with half your plate being vegetables and fruits. Grains should be whole
grains.
• Keep only healthy foods in your home. Keeping junk food around for other family members, and trying to
“police” what your child eats, only promotes sneak eating.
• Children under 2 may need a little more fat in their diet for proper brain development. Between ages 2-3 you
can gradually transition your child to the lower-fat diet that is healthiest for the rest of the family.
Pay attention to snacks. They count! Lots of snacking leads to a higher calorie intake, and many typical snack
foods are not very nutritious. Keep healthy snacks on hand, like fruit and cut up veggies.
Below are a couple of wonderful links to reinforce these ideas:
http://www.extension.iastate.edu/publications/PM1842.pdf
http://www.extension.iastate.edu/foodsavings/
7. Maintaining a healthy life style
The staff at Pediatric Associates of Livingston Share their ideas on how to stay healthy.
Dr. Baumeier: As crazy as it sounds, I like to clean. It serves to purpose- making everything look fresh and
neat and burning a lot of calories. If you don’t remember this review the details above under #4.
I also love to garden and work in the yard. I love the sunshine and the satisfaction of making everything look
great. It is a perk that I burn a lot of calories. I also love to hike. I love to see the animals and all the different
plants. A hidden secret is that I love to dance - to anything. What a great form of exercise.
Dr. Gisslen: I love the Metroparks! What great spaces to go for a bike ride, trail run or to simply toss a
Frisbee. We are lucky to have them in our backyard. I also enjoy riding my bike and am almost always up for a
ride.
Angie: Anything outdoors, summer or winter, it doesn’t matter as long as you dress for the weather. My
daughter and I love to fish, camp and hike. Sometimes, we get a map, drive to a new spot and explore until we
find a good place to fish. We have stumbled across some great “Antique shops” this way as well. We also love to
dance. We make up cheer/dance routines all year and even write the moves down so we can practice them
anytime without getting frustrated.
Nikki: Our family likes to take walks to the local park to play or throw a ball around in the yard
Stephanie: Our children look forward to our family (including the dog) walks or bike rides. We also love
going to different playgrounds for an afternoon.
Renee: My family and I enjoy spending time near the water, whether it is a lake, river, or ocean. We like to
kayak, swim, fish, boat, and water ski.
Jessica: My family and I enjoy taking walks together and riding bikes through town. We also spend a lot of time
at our house where we all have a good time playing volleyball, soccer and basketball in our backyard.
Some Fun spots in Brighton:
Brighton Bowl. My son loves to bowl. Whenever he is home from college, this is where we spend many evenings
as a family. Top-secret information - Dr. Baumeier and her husband used to bowl in a couples league. They are
actually pretty good.
Brighton Imagination Station: My family and I have spent many hours here. We all race through the structures
together. Remember pushing your kids on the swings and burns calories.
Kensington Metro Park or whatever park you like: The parks have so much to offer. We like to go walk, bike, go
to the petting farm, rollerblade, play on the playground, swim in the lake. Many of the parks have awesome
hiking trails. Ok, it is not Maine, but the animals, beauty and fresh air are still great.
Rollerama: I make my husband do this activity, not because I don’t like to roller skate - I do. I don’t prefer to do
it indoors and in a circle. My kids love it.
Castaway Cafe: Again not my favorite place, as I like to be outside, but kids love it. As my daughter is watching
me prepare this she states “that is a lot of fun. I remember when…” Remember, the tubes are strong enough for
parents to climb through. Yes, you will look silly, but you and your kids will have fun and calories will be
burned.
School Playgrounds: Many of the public schools have great playgrounds were kids can run and play. My
husband and I used to visit them every weekend.
Canoeing: The Huron river offers many canoeing opportunities. Another one of our favorites.
Tennis: Brighton High School has tennis courts that anybody can access. Get some friends and go.
Basketball: Many of the public schools have basketball courts. Call friends and neighbors and meet to have a
friendly game, parents against the kids. Bring light snacks and water. I promise your kids will remember this.
My kids were so happy I was on the other team.
The Wii - I was skeptical too, but it is great family fun. I got hooked on Wii Fit. We designed each of the
characters and we would sneak on and try to beat the other family members.
Just Dance videos…. I love this! I cannot keep up and if you ask my kids I look stupid, but my thighs and
buttocks hurt the next day. As important as that is, we had so much fun.
Exercise videos and TV exercise programs: There are so many that are great. I particularly enjoy “ Beach Body”.
Mix it up: Make a circle with your family. Each member has to initiate an exercise move that will be done by all
for 1 minute. Then walk in place or jog for 1 minute. Then it is the next members turn. Take turns for 20-30
minutes. Play great music - this makes it even funnier.
Intra-mural sports: Register you child for sports and activities in your community, like SELCRA.
Chores: Get your house in tiptop shape and your family in great shape too. Chores not only teach children
responsibility, but also promote family unity, and they are healthy. They get the body moving, and thus burn
calories. Help kids see the beauty in working together to maintain your home. Chores are not punishment!
They are family members working as a team.
Ways for parents to make chores more enjoyable:
•
•
•
•
•
Clearly define the goals
Separate the tasks and conquer.
Play music and allow dancing and laughing.
Turn off the cell phones (ok this is my own rule. Don’t let them get distracted.)
Praise them for their good work. - even if it is not perfect!