Developing healthy lifestyle

habits can be a fun experience

for the entire family !

Healthy eating habits

• Eatbreakfasteveryday.

• Don’tskipmeals.

• Prepareandeatmealsathome,asafamily.

• Limitfastfood,take-outfood,andeatingat restaurants.

• Avoidkeepingsugar-sweetenedbeverages,candies,andhigh-sugarsnacksinyourhome.

Improving physical activity

• Make60 minutesofmoderatephysicalactivitypartoryourfamily’sdailyroutine

• Encourageyourchildtodoatleast3daysperweekofvigorous-intensityactivitieslikebikingandrunning,andactivitiesthatstrengthenmusclesand boneslikejumping,shovellingsnoworcarrying groceries.

• Encourageyourchildtojoinasportsteamor playgrouptotakepartinorganizedandunorganizedphysicalactivities.

• Checkoutyourcommunitycentretofindoutwhatsportsandactivitiesareoffered.

• Playoutdoorsandenjoypublicparks,bikepathsandsoccer/basketball/tenniscourts.

• Walkorrideyourbiketowork,school,themall,or thepark.

• Putonsomemusicanddance.

• Usethestairsinsteadoftheelevator.

Where kids come first Know the facts!• MorethanoneinfourchildrenandyouthinCanada

areoverweightorobese.

• Manyoverweightandobesechildrenbecomeobeseadults.

• Obesitytendstoruninthefamily.Itispartlygeneticbutlargelylinkedtolifestylehabits(poor foodchoices,littleornophysicalactivity,poorsleephabits, etc.)

• Childhoodobesityincreasesyourchild’sriskof developingdiseasessuchas:

• Type2diabetes

• Highbloodpressureandheartdisease

• Sleepproblems(sleepapnea)

• Asthma

• Gallstones

• Jointproblems

• Psychologicalproblems(low self-esteem,depression,anxiety)

Body Mass Index (BMI)

What is BMI?

BMIisameasureofbodyfat.Itisbasedonachild’sweightinrelationtohisheight.Adoctorshouldregularlyplotachild’sBMIonagrowthcurve,takingintoaccounthisageandgender.

Asyourchildgrows,theBMIisagoodwaytoassessif heismaintainingahealthyweight.

Why is BMI important?

Bymeasuringachild’sBMIandmonitoringhis physical activity,nutrition,andsleepinghabitsthroughoutchildhoodandadolescence,parentsand doctorscanrecognizewhenthechildisatriskof becomingoverweightorobese.Youandyourchildcan thenmakechangesearlytocontrolweightgain and topreventfuturecomplications.

Decreasing sedentary lifestyle

• Setcleartimelimitsforscreentime(television,computer,videogames,cellphones)tolessthantwo hoursperdayforchildrenolderthantwo yearsofage,andnoscreentimeforchildrenyoungerthantwo yearsold.

• Turnoffthetelevisionwhileeating.

• Keeptelevisions,videogames,cellphonesandcomputersoutofyourchild’sbedroom.

• Limittimespentincarsandbuses,extendedsittingandtimespentindoors.

Improve your child’s sleep routine

Developingasleeproutinecanimprovesleepqualityandquantity.Thiswillhelpyourchildstayhealthyandmaintainagoodweight.Forexample:

• Goingtobedatthesametimeandgettingupatthesametime.

• Sleepingeverynightinthesameenvironmentthatisquiet,calmanddark.

• Computers,cellphonesandotherelectronicdevicesshouldnotbeusedbeforebedtime.Ideally,theyshouldbeturnedoffandshouldnotbekeptinthebedroom.

Helpful hints…• Encourageandsupportyourchildashegradually

adoptshealthierlifestylehabits.

• Offeryourchildmanydifferentoptionsofphysicalactivitiesandlethimchoose.

• Setreasonablegoalswithyourchildandincorporatechangesslowly.Youdon’thaveto makeyourdesiredchangesallatonce.

• Beforemakinganymajorchangesinyourchild’seatinghabitsorphysicalactivity,talkwithadoctor.

Recommendations for healthy active living are as easy as 5-2-1-0Let’s get

active!

Parents are role models for

their children; healthy life-

style habits start with you!

Tips to help your child maintain

a healthy weight by eating well,

getting more physical activity

and sleeping better.

The best and the easiest time to adopt a healthy lifestyle is during childhood!

The Montreal Children’s Hospital Tel.:514-412-4400 2300TupperStreet,Montréal(QC) H3H1P3 www.thechildren.com

Join us on our social networks: facebook.com/hopitaldemontrealpourenfantstwitter.com/hopitalchildrenyoutube.com/thechildrens

Toordermorecopiesofthisbrochure,call514-412-4307 201

2/02–05

Eat five servings of fruits and vegetables a day. 5

Aim for at least one hour of moderate to vigorous physical activity daily.

1

Limit or avoid sugar-sweetened drinks such as soft drinks, sport drinks and sugar-sweetened juices.

0

THISBrOCHUrEWASCrEATEDAS PArT OFTHE rHALYPrOJECT.

What is RHALY: “ResidentsforHealthyActiveLivinginYouth”

rHALYisanadvocacyprojectinitiatedbythepediatricresidentsatThe MontrealChildren’sHospitaloftheMcGillUniversityHealthCentre.Ourgoalistoincreasetheawarenessofchildhoodobesityandtopromotehealthyactiveliving.Ultimately,weaimtohelpchildrenmaintainhealthyweightbyincreasingphysicalactivity,eatingbetteranddevelopinghealthysleephabits.

Remember, as a parent, you control what you buy and what food is available at home.

Tips for your family

Healthy diet choices

• Eatvegetablesand/orfruitsateverymealandsnack.

• Buyfishandleanmeats,suchaschickenandbeef.Grillorroastmeattoreducefat.

• Eatlow-fatdairyproductslikeyogurt,milk,andcheese.Forexample,switchfrom3.25% milkto2%or1%milk.

• Drinkwaterormilkinsteadofjuice,sugar-sweeteneddrinksorsportdrinks.

• Eatapieceoffruitorvegetableratherthandrinkingfruitorvegetablejuice.

• Ifyoudodrinkjuice,choose100%purefruitjuicewithnoaddedsugar.(Maximumoffiveouncesor150 mlperdayforchildrenundersixyearsofage,and12ouncesor360 mlperdayforchildrensix yearsofageandolder).

• Choosevegetableoilssuchasolive,canola,andsoybeanoilinsteadofbutter,margarine,lardandshortening.

• Includehighfibreandwholegrainfoodssuch assweetpotatoes,brownrice,wholewheatpasta,peas,andbrancerealinyourdiet.

• Learnhowtoreadfood labels.Thiswillhelpyoumakebetter choices.

Healthy lifestyle habits are key to preventing and treating obesity.

Residents for Healthy Active Living in Youth

Limit screen time (television, computer, video games) to less than two hours per day.

2

05

Developing healthy lifestyle

habits can be a fun experience

for the entire family !

Healthy eating habits

• Eatbreakfasteveryday.

• Don’tskipmeals.

• Prepareandeatmealsathome,asafamily.

• Limitfastfood,take-outfood,andeatingat restaurants.

• Avoidkeepingsugar-sweetenedbeverages,candies,andhigh-sugarsnacksinyourhome.

Improving physical activity

• Make60 minutesofmoderatephysicalactivitypartoryourfamily’sdailyroutine

• Encourageyourchildtodoatleast3daysperweekofvigorous-intensityactivitieslikebikingandrunning,andactivitiesthatstrengthenmusclesand boneslikejumping,shovellingsnoworcarrying groceries.

• Encourageyourchildtojoinasportsteamor playgrouptotakepartinorganizedandunorganizedphysicalactivities.

• Checkoutyourcommunitycentretofindoutwhatsportsandactivitiesareoffered.

• Playoutdoorsandenjoypublicparks,bikepathsandsoccer/basketball/tenniscourts.

• Walkorrideyourbiketowork,school,themall,or thepark.

• Putonsomemusicanddance.

• Usethestairsinsteadoftheelevator.

Where kids come first Know the facts!• MorethanoneinfourchildrenandyouthinCanada

areoverweightorobese.

• Manyoverweightandobesechildrenbecomeobeseadults.

• Obesitytendstoruninthefamily.Itispartlygeneticbutlargelylinkedtolifestylehabits(poor foodchoices,littleornophysicalactivity,poorsleephabits, etc.)

• Childhoodobesityincreasesyourchild’sriskof developingdiseasessuchas:

• Type2diabetes

• Highbloodpressureandheartdisease

• Sleepproblems(sleepapnea)

• Asthma

• Gallstones

• Jointproblems

• Psychologicalproblems(low self-esteem,depression,anxiety)

Body Mass Index (BMI)

What is BMI?

BMIisameasureofbodyfat.Itisbasedonachild’sweightinrelationtohisheight.Adoctorshouldregularlyplotachild’sBMIonagrowthcurve,takingintoaccounthisageandgender.

Asyourchildgrows,theBMIisagoodwaytoassessif heismaintainingahealthyweight.

Why is BMI important?

Bymeasuringachild’sBMIandmonitoringhis physical activity,nutrition,andsleepinghabitsthroughoutchildhoodandadolescence,parentsand doctorscanrecognizewhenthechildisatriskof becomingoverweightorobese.Youandyourchildcan thenmakechangesearlytocontrolweightgain and topreventfuturecomplications.

Decreasing sedentary lifestyle

• Setcleartimelimitsforscreentime(television,computer,videogames,cellphones)tolessthantwo hoursperdayforchildrenolderthantwo yearsofage,andnoscreentimeforchildrenyoungerthantwo yearsold.

• Turnoffthetelevisionwhileeating.

• Keeptelevisions,videogames,cellphonesandcomputersoutofyourchild’sbedroom.

• Limittimespentincarsandbuses,extendedsittingandtimespentindoors.

Improve your child’s sleep routine

Developingasleeproutinecanimprovesleepqualityandquantity.Thiswillhelpyourchildstayhealthyandmaintainagoodweight.Forexample:

• Goingtobedatthesametimeandgettingupatthesametime.

• Sleepingeverynightinthesameenvironmentthatisquiet,calmanddark.

• Computers,cellphonesandotherelectronicdevicesshouldnotbeusedbeforebedtime.Ideally,theyshouldbeturnedoffandshouldnotbekeptinthebedroom.

Helpful hints…• Encourageandsupportyourchildashegradually

adoptshealthierlifestylehabits.

• Offeryourchildmanydifferentoptionsofphysicalactivitiesandlethimchoose.

• Setreasonablegoalswithyourchildandincorporatechangesslowly.Youdon’thaveto makeyourdesiredchangesallatonce.

• Beforemakinganymajorchangesinyourchild’seatinghabitsorphysicalactivity,talkwithadoctor.

Recommendations for healthy active living are as easy as 5-2-1-0Let’s get

active!

Parents are role models for

their children; healthy life-

style habits start with you!

Tips to help your child maintain

a healthy weight by eating well,

getting more physical activity

and sleeping better.

The best and the easiest time to adopt a healthy lifestyle is during childhood!

The Montreal Children’s Hospital Tel.:514-412-4400 2300TupperStreet,Montréal(QC) H3H1P3 www.thechildren.com

Join us on our social networks: facebook.com/hopitaldemontrealpourenfantstwitter.com/hopitalchildrenyoutube.com/thechildrens

Toordermorecopiesofthisbrochure,call514-412-4307 201

2/02–05

Eat five servings of fruits and vegetables a day. 5

Aim for at least one hour of moderate to vigorous physical activity daily.

1

Limit or avoid sugar-sweetened drinks such as soft drinks, sport drinks and sugar-sweetened juices.

0

THISBrOCHUrEWASCrEATEDAS PArT OFTHE rHALYPrOJECT.

What is RHALY: “ResidentsforHealthyActiveLivinginYouth”

rHALYisanadvocacyprojectinitiatedbythepediatricresidentsatThe MontrealChildren’sHospitaloftheMcGillUniversityHealthCentre.Ourgoalistoincreasetheawarenessofchildhoodobesityandtopromotehealthyactiveliving.Ultimately,weaimtohelpchildrenmaintainhealthyweightbyincreasingphysicalactivity,eatingbetteranddevelopinghealthysleephabits.

Remember, as a parent, you control what you buy and what food is available at home.

Tips for your family

Healthy diet choices

• Eatvegetablesand/orfruitsateverymealandsnack.

• Buyfishandleanmeats,suchaschickenandbeef.Grillorroastmeattoreducefat.

• Eatlow-fatdairyproductslikeyogurt,milk,andcheese.Forexample,switchfrom3.25% milkto2%or1%milk.

• Drinkwaterormilkinsteadofjuice,sugar-sweeteneddrinksorsportdrinks.

• Eatapieceoffruitorvegetableratherthandrinkingfruitorvegetablejuice.

• Ifyoudodrinkjuice,choose100%purefruitjuicewithnoaddedsugar.(Maximumoffiveouncesor150 mlperdayforchildrenundersixyearsofage,and12ouncesor360 mlperdayforchildrensix yearsofageandolder).

• Choosevegetableoilssuchasolive,canola,andsoybeanoilinsteadofbutter,margarine,lardandshortening.

• Includehighfibreandwholegrainfoodssuch assweetpotatoes,brownrice,wholewheatpasta,peas,andbrancerealinyourdiet.

• Learnhowtoreadfood labels.Thiswillhelpyoumakebetter choices.

Healthy lifestyle habits are key to preventing and treating obesity.

Residents for Healthy Active Living in Youth

Limit screen time (television, computer, video games) to less than two hours per day.

2

05

Developing healthy lifestyle

habits can be a fun experience

for the entire family !

Healthy eating habits

• Eatbreakfasteveryday.

• Don’tskipmeals.

• Prepareandeatmealsathome,asafamily.

• Limitfastfood,take-outfood,andeatingat restaurants.

• Avoidkeepingsugar-sweetenedbeverages,candies,andhigh-sugarsnacksinyourhome.

Improving physical activity

• Make60 minutesofmoderatephysicalactivitypartoryourfamily’sdailyroutine

• Encourageyourchildtodoatleast3daysperweekofvigorous-intensityactivitieslikebikingandrunning,andactivitiesthatstrengthenmusclesand boneslikejumping,shovellingsnoworcarrying groceries.

• Encourageyourchildtojoinasportsteamor playgrouptotakepartinorganizedandunorganizedphysicalactivities.

• Checkoutyourcommunitycentretofindoutwhatsportsandactivitiesareoffered.

• Playoutdoorsandenjoypublicparks,bikepathsandsoccer/basketball/tenniscourts.

• Walkorrideyourbiketowork,school,themall,or thepark.

• Putonsomemusicanddance.

• Usethestairsinsteadoftheelevator.

Where kids come first Know the facts!• MorethanoneinfourchildrenandyouthinCanada

areoverweightorobese.

• Manyoverweightandobesechildrenbecomeobeseadults.

• Obesitytendstoruninthefamily.Itispartlygeneticbutlargelylinkedtolifestylehabits(poor foodchoices,littleornophysicalactivity,poorsleephabits, etc.)

• Childhoodobesityincreasesyourchild’sriskof developingdiseasessuchas:

• Type2diabetes

• Highbloodpressureandheartdisease

• Sleepproblems(sleepapnea)

• Asthma

• Gallstones

• Jointproblems

• Psychologicalproblems(low self-esteem,depression,anxiety)

Body Mass Index (BMI)

What is BMI?

BMIisameasureofbodyfat.Itisbasedonachild’sweightinrelationtohisheight.Adoctorshouldregularlyplotachild’sBMIonagrowthcurve,takingintoaccounthisageandgender.

Asyourchildgrows,theBMIisagoodwaytoassessif heismaintainingahealthyweight.

Why is BMI important?

Bymeasuringachild’sBMIandmonitoringhis physical activity,nutrition,andsleepinghabitsthroughoutchildhoodandadolescence,parentsand doctorscanrecognizewhenthechildisatriskof becomingoverweightorobese.Youandyourchildcan thenmakechangesearlytocontrolweightgain and topreventfuturecomplications.

Decreasing sedentary lifestyle

• Setcleartimelimitsforscreentime(television,computer,videogames,cellphones)tolessthantwo hoursperdayforchildrenolderthantwo yearsofage,andnoscreentimeforchildrenyoungerthantwo yearsold.

• Turnoffthetelevisionwhileeating.

• Keeptelevisions,videogames,cellphonesandcomputersoutofyourchild’sbedroom.

• Limittimespentincarsandbuses,extendedsittingandtimespentindoors.

Improve your child’s sleep routine

Developingasleeproutinecanimprovesleepqualityandquantity.Thiswillhelpyourchildstayhealthyandmaintainagoodweight.Forexample:

• Goingtobedatthesametimeandgettingupatthesametime.

• Sleepingeverynightinthesameenvironmentthatisquiet,calmanddark.

• Computers,cellphonesandotherelectronicdevicesshouldnotbeusedbeforebedtime.Ideally,theyshouldbeturnedoffandshouldnotbekeptinthebedroom.

Helpful hints…• Encourageandsupportyourchildashegradually

adoptshealthierlifestylehabits.

• Offeryourchildmanydifferentoptionsofphysicalactivitiesandlethimchoose.

• Setreasonablegoalswithyourchildandincorporatechangesslowly.Youdon’thaveto makeyourdesiredchangesallatonce.

• Beforemakinganymajorchangesinyourchild’seatinghabitsorphysicalactivity,talkwithadoctor.

Recommendations for healthy active living are as easy as 5-2-1-0Let’s get

active!

Parents are role models for

their children; healthy life-

style habits start with you!

Tips to help your child maintain

a healthy weight by eating well,

getting more physical activity

and sleeping better.

The best and the easiest time to adopt a healthy lifestyle is during childhood!

The Montreal Children’s Hospital Tel.:514-412-4400 2300TupperStreet,Montréal(QC) H3H1P3 www.thechildren.com

Join us on our social networks: facebook.com/hopitaldemontrealpourenfantstwitter.com/hopitalchildrenyoutube.com/thechildrens

Toordermorecopiesofthisbrochure,call514-412-4307 201

2/02–05

Eat five servings of fruits and vegetables a day. 5

Aim for at least one hour of moderate to vigorous physical activity daily.

1

Limit or avoid sugar-sweetened drinks such as soft drinks, sport drinks and sugar-sweetened juices.

0

THISBrOCHUrEWASCrEATEDAS PArT OFTHE rHALYPrOJECT.

What is RHALY: “ResidentsforHealthyActiveLivinginYouth”

rHALYisanadvocacyprojectinitiatedbythepediatricresidentsatThe MontrealChildren’sHospitaloftheMcGillUniversityHealthCentre.Ourgoalistoincreasetheawarenessofchildhoodobesityandtopromotehealthyactiveliving.Ultimately,weaimtohelpchildrenmaintainhealthyweightbyincreasingphysicalactivity,eatingbetteranddevelopinghealthysleephabits.

Remember, as a parent, you control what you buy and what food is available at home.

Tips for your family

Healthy diet choices

• Eatvegetablesand/orfruitsateverymealandsnack.

• Buyfishandleanmeats,suchaschickenandbeef.Grillorroastmeattoreducefat.

• Eatlow-fatdairyproductslikeyogurt,milk,andcheese.Forexample,switchfrom3.25% milkto2%or1%milk.

• Drinkwaterormilkinsteadofjuice,sugar-sweeteneddrinksorsportdrinks.

• Eatapieceoffruitorvegetableratherthandrinkingfruitorvegetablejuice.

• Ifyoudodrinkjuice,choose100%purefruitjuicewithnoaddedsugar.(Maximumoffiveouncesor150 mlperdayforchildrenundersixyearsofage,and12ouncesor360 mlperdayforchildrensix yearsofageandolder).

• Choosevegetableoilssuchasolive,canola,andsoybeanoilinsteadofbutter,margarine,lardandshortening.

• Includehighfibreandwholegrainfoodssuch assweetpotatoes,brownrice,wholewheatpasta,peas,andbrancerealinyourdiet.

• Learnhowtoreadfood labels.Thiswillhelpyoumakebetter choices.

Healthy lifestyle habits are key to preventing and treating obesity.

Residents for Healthy Active Living in Youth

Limit screen time (television, computer, video games) to less than two hours per day.

2

05

Developing healthy lifestyle

habits can be a fun experience

for the entire family !

Healthy eating habits

• Eatbreakfasteveryday.

• Don’tskipmeals.

• Prepareandeatmealsathome,asafamily.

• Limitfastfood,take-outfood,andeatingat restaurants.

• Avoidkeepingsugar-sweetenedbeverages,candies,andhigh-sugarsnacksinyourhome.

Improving physical activity

• Make60 minutesofmoderatephysicalactivitypartoryourfamily’sdailyroutine

• Encourageyourchildtodoatleast3daysperweekofvigorous-intensityactivitieslikebikingandrunning,andactivitiesthatstrengthenmusclesand boneslikejumping,shovellingsnoworcarrying groceries.

• Encourageyourchildtojoinasportsteamor playgrouptotakepartinorganizedandunorganizedphysicalactivities.

• Checkoutyourcommunitycentretofindoutwhatsportsandactivitiesareoffered.

• Playoutdoorsandenjoypublicparks,bikepathsandsoccer/basketball/tenniscourts.

• Walkorrideyourbiketowork,school,themall,or thepark.

• Putonsomemusicanddance.

• Usethestairsinsteadoftheelevator.

Where kids come first Know the facts!• MorethanoneinfourchildrenandyouthinCanada

areoverweightorobese.

• Manyoverweightandobesechildrenbecomeobeseadults.

• Obesitytendstoruninthefamily.Itispartlygeneticbutlargelylinkedtolifestylehabits(poor foodchoices,littleornophysicalactivity,poorsleephabits, etc.)

• Childhoodobesityincreasesyourchild’sriskof developingdiseasessuchas:

• Type2diabetes

• Highbloodpressureandheartdisease

• Sleepproblems(sleepapnea)

• Asthma

• Gallstones

• Jointproblems

• Psychologicalproblems(low self-esteem,depression,anxiety)

Body Mass Index (BMI)

What is BMI?

BMIisameasureofbodyfat.Itisbasedonachild’sweightinrelationtohisheight.Adoctorshouldregularlyplotachild’sBMIonagrowthcurve,takingintoaccounthisageandgender.

Asyourchildgrows,theBMIisagoodwaytoassessif heismaintainingahealthyweight.

Why is BMI important?

Bymeasuringachild’sBMIandmonitoringhis physical activity,nutrition,andsleepinghabitsthroughoutchildhoodandadolescence,parentsand doctorscanrecognizewhenthechildisatriskof becomingoverweightorobese.Youandyourchildcan thenmakechangesearlytocontrolweightgain and topreventfuturecomplications.

Decreasing sedentary lifestyle

• Setcleartimelimitsforscreentime(television,computer,videogames,cellphones)tolessthantwo hoursperdayforchildrenolderthantwo yearsofage,andnoscreentimeforchildrenyoungerthantwo yearsold.

• Turnoffthetelevisionwhileeating.

• Keeptelevisions,videogames,cellphonesandcomputersoutofyourchild’sbedroom.

• Limittimespentincarsandbuses,extendedsittingandtimespentindoors.

Improve your child’s sleep routine

Developingasleeproutinecanimprovesleepqualityandquantity.Thiswillhelpyourchildstayhealthyandmaintainagoodweight.Forexample:

• Goingtobedatthesametimeandgettingupatthesametime.

• Sleepingeverynightinthesameenvironmentthatisquiet,calmanddark.

• Computers,cellphonesandotherelectronicdevicesshouldnotbeusedbeforebedtime.Ideally,theyshouldbeturnedoffandshouldnotbekeptinthebedroom.

Helpful hints…• Encourageandsupportyourchildashegradually

adoptshealthierlifestylehabits.

• Offeryourchildmanydifferentoptionsofphysicalactivitiesandlethimchoose.

• Setreasonablegoalswithyourchildandincorporatechangesslowly.Youdon’thaveto makeyourdesiredchangesallatonce.

• Beforemakinganymajorchangesinyourchild’seatinghabitsorphysicalactivity,talkwithadoctor.

Recommendations for healthy active living are as easy as 5-2-1-0Let’s get

active!

Parents are role models for

their children; healthy life-

style habits start with you!

Tips to help your child maintain

a healthy weight by eating well,

getting more physical activity

and sleeping better.

The best and the easiest time to adopt a healthy lifestyle is during childhood!

The Montreal Children’s Hospital Tel.:514-412-4400 2300TupperStreet,Montréal(QC) H3H1P3 www.thechildren.com

Join us on our social networks: facebook.com/hopitaldemontrealpourenfantstwitter.com/hopitalchildrenyoutube.com/thechildrens

Toordermorecopiesofthisbrochure,call514-412-4307 201

2/02–05

Eat five servings of fruits and vegetables a day. 5

Aim for at least one hour of moderate to vigorous physical activity daily.

1

Limit or avoid sugar-sweetened drinks such as soft drinks, sport drinks and sugar-sweetened juices.

0

THISBrOCHUrEWASCrEATEDAS PArT OFTHE rHALYPrOJECT.

What is RHALY: “ResidentsforHealthyActiveLivinginYouth”

rHALYisanadvocacyprojectinitiatedbythepediatricresidentsatThe MontrealChildren’sHospitaloftheMcGillUniversityHealthCentre.Ourgoalistoincreasetheawarenessofchildhoodobesityandtopromotehealthyactiveliving.Ultimately,weaimtohelpchildrenmaintainhealthyweightbyincreasingphysicalactivity,eatingbetteranddevelopinghealthysleephabits.

Remember, as a parent, you control what you buy and what food is available at home.

Tips for your family

Healthy diet choices

• Eatvegetablesand/orfruitsateverymealandsnack.

• Buyfishandleanmeats,suchaschickenandbeef.Grillorroastmeattoreducefat.

• Eatlow-fatdairyproductslikeyogurt,milk,andcheese.Forexample,switchfrom3.25% milkto2%or1%milk.

• Drinkwaterormilkinsteadofjuice,sugar-sweeteneddrinksorsportdrinks.

• Eatapieceoffruitorvegetableratherthandrinkingfruitorvegetablejuice.

• Ifyoudodrinkjuice,choose100%purefruitjuicewithnoaddedsugar.(Maximumoffiveouncesor150 mlperdayforchildrenundersixyearsofage,and12ouncesor360 mlperdayforchildrensix yearsofageandolder).

• Choosevegetableoilssuchasolive,canola,andsoybeanoilinsteadofbutter,margarine,lardandshortening.

• Includehighfibreandwholegrainfoodssuch assweetpotatoes,brownrice,wholewheatpasta,peas,andbrancerealinyourdiet.

• Learnhowtoreadfood labels.Thiswillhelpyoumakebetter choices.

Healthy lifestyle habits are key to preventing and treating obesity.

Residents for Healthy Active Living in Youth

Limit screen time (television, computer, video games) to less than two hours per day.

2

05