healthy family home starter kit

8/9/2019 Healthy Family Home Starter Kit

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Grown-Up Guide

Included

Starter Kit


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Welcome, grown-ups and kids, to theHEALTHY FAMILY HOMETM Starter Kit.Grown-ups and kids, use this kit to help improve

your home environment and jumpstart healthy

habits that will lead to a healthier way o living.

This kit will support and encourage the whole

amily in making nurturing, wholesome choices

throughout each day.

Congratulations or taking this step! Are you

ready to get your amily more active and healthy?

Keep reading and have fun on your new Healthy

Family HomeTM

adventure!

Our Family Checklist:

ReadyGrown-ups, read your guide to the Starter Kit(starts on page 18)

Kids, draw your amilys home (see next page)

As a amily, complete the Home Assessment(see next page)

Set

Make a Healthy Family HomeTM

TrackingPoster (see page 16)

Set amily goals

Plan weekly Healthy Family Huddles

Kids, pick activities or the week

GoHave un with activities

Keep track o progress on the Healthy Family

Home

TM

Tracking PosterSet new goals or revise old goals

Keep going weeklyMeet to review or set goals

Kids, pick activities or the week, or createnew activities and/or modiy activities

Participate in a variety o activities (trysomething new)

Celebrate success and progress

Go to www.HealthyFamilyHome.org andtell us your success story or share youravorite activity

Starter Kit

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Draw Your Home

Kids, you will need paper and crayons or

colored pencils. Draw what your home looks

like to you. Show amily members participatingin physical activities, and include some o your

avorite ruits and veggies. Next, talk about the

drawing as a amily everyone, express your

thoughts on what home means to you and

your idea o a healthy amily home. Youll then

be ready to think o projects, activities and goals

that interest the whole amily.

Our Happy andHealthy Home

Lets see how healthy ourfamily home is...

Have un with this Home Assessment

Checklist and turn it into a game in which

everyone can participate. Give everyone a job

one person keeps time, another records the

points, another runs to get items while another

adds up the scores. Keep track o your score

and do the assessment again in a ew months.

Remember, a healthy amily starts at home.

Instructions: Find a piece o paper and usea pen or pencil to write down your points.

Use a clock or a stop watch and begin with

the ollowing tasks. Add or subtract points

accordingly. Good luck and have un!

Open your rerigerator and, as ast as you1.

can, count out the dierent types o ruits

and vegetables. Add one point or each.

For example, add one point or apple,

one point or celery, one point or orange,

one point or a package o carrots, etc.

As ast as you can, fnd a ball or Frisbee2.

that could be tossed around outside or a

game o catch. (Add two points i ound

in under two minutes, one point i under

ve minutes.)

Are there stairs in your home or3.

building? I yes, quickly go as a group

and walk up and/or down the stairs.

Count the total number o stairs in your

home or building. Add one point i

everyone walks the stairs every day.

GettingStartedReminders

Madewithyouinmind!TheYMCAis

respondingtofamilieslikeyouwhowantto

takeactionandbuildhealthierlifestyles.

Itisallaboutyou!TheHealthyFamily

Homeprogramwillworkwithyour

scheduleandyourindividualfamilygoals.

Setyourfamilyspace!Everyfamilywill

movetowardahealthierhomeattheirown

speed.Thisprogramwascreatedto

supportyourfamilystailoredgoals,

choicesandhealthyhabits.

ItsaYMCAthing!ThefoundationofthisprogrammaysoundfamiliartoyoubecauseitistheYMCAsmissiontoemphasizetheimportanceofhealthinspirit,mindandbodyforallandthebeliefthathealthychildrencomefromhealthyfamilies.

Hey,grown-ups!BesuretoreadtheGrown-UpGuide(startsonpage18)beforegettingstarted.

4. Give one point or every amily member

who ate breakast yesterday morning.

3Starter Kitwww.HealthyFamilyHome.org


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Did everyone play or participate in5.

physical activity as a amily over the

past three days? I yes, add one point.

Over the past week, did you eat a meal6.

together as a amily? I yes, add one

point or each amily meal. Give an

extra point i the meal was healthy (low

in at, low in sugar and salt).

Start the timer, or note the time on a7.

clock. As ast as you can, get the whole

amily to put on their walking shoes and, as

briskly as possible, walk around the block.

Stop the timer once you all get back into the

home. Note the total amount o time it took

to take a brisk amily walk around the block.

This amily walk can become part o a daily

routine. It only took minutes. (Add

one point or completing the activity.)

How many televisions and computers8.

are in your home? Give your amily one

point or each television or computer i

it is currently turned o.

Grab seven ood items out o your9.

cabinet and bring them to the table. Sit

down at the table as a amily and locate the

ood labels on each item. How many ood

items have added sugar or high-ructose

corn syrup (HFCS)? (Subtract one point or

each product.) How many ood items have

whole grain listed as an ingredient? (Add

one point or each product.)

Tally up the amilys total points or this list10.

o activities, and discuss the activities. Ask

some o the ollowing questions:

What did you learn rom this activity?What could the amily change or dodierently to improve the health othe home?Who will do something dierent, andwhat will he or she do?What changes can we make over the nextweek, month or three months to improvethe health o our home?

Todays Date:OurHealthy HomeTotalScore:

Makeita familygoal to take thisquizagainin threemonthsandsee ifyourfamilycanincrease itstotal score.

Date:OurHealthyHomeTotalScore:

Points

Points

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There are three keys to creating yourhealthy family home: play every day,eat healthy and make amily time. Its easy

(and un!) to develop healthy habits in all

three o these areas. Weve included some

great ideas here to help you get started.

And the Grown-Up Guide gives you even

more explanation about the benets o

incorporating these keys into your daily

home lie.

Play Every Day

Keep it movin'You dont have to be an athlete to have a healthy,

active liestyle. In act, when the whole amily

makes play a priority, youll have so much un,

you might not even notice how it all adds up to

lots o physical activity.

Adding short periods o light activity to your

day helps you stay at a healthy weight. It alsoprotects you against diseases and gives you the

energy to have un every day.

One key is to stay on the lookout or ways

to make everyday chores and routines more

active. Think o it... you could literally run

an errand rather than riding in a car, race

to meet the school bus or put on music and

dance while cleaning up ater dinner.

Another good strategy is to plan several 10-

minute activity breaks throughout the day so that

they add up to an hour. Discuss what activity

routine works best or each amily member.

Play harder, get stronger

In addition to lively everyday play, your

amily plan or health should include

sessions o more

energetic activity

several days

a week. Pickgames and sports

that encourage

repetitive

movements and cause sweating and hard

breathing, such as jogging, biking, basketball

or tennis. Try to stay at it or at least 20

minutes each time. Dont orget to spend

time outdoors, where the whole amily canmove reely, climb hills, conquer rough

terrain and enjoy sunshine and resh air.

Team spirit

Grown-ups and kids can plan, work and

play together. Whether its a game o

basketball (kids against adults!) or a group

yard-work session, its a time or both

kids and adults to show o their skills in

teamwork, good sportsmanship, problem

solving and more. Its also an opportunity

to learn about character development:

caring, honesty, respect and responsibility

are the YMCAs core values (and probably

yours, too).

PlayEvery Day

EatHealthy

FamilyTime



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Real life is real fun

Watching television and playing video games can

be enjoyable, but it can be even more un and

rewarding to spend time together doing other

activities. Its healthier, too. Watching television

makes it tempting to eat and drink too much

junk ood. Sometimes you might not noticehow many potato chips youve eaten until the

whole bag is gone! As an experiment, the next

time you watch TV, count how many junk-ood

commercials you see! Virtual entertainment also

takes time away rom healthy real-lie activities

like making riends, playing outside and learning.

As a amily, talk about how much time each

amily member should spend in ront o a screen

each day. Listen to everyones ideas on better

uses or that time and select healthy, active, un

things the whole amily can enjoy during that

time instead.

Somefunactivities

to

practiceasafamil

y

PlayEveryDay

FamilyTime

EatHealthy

Plan a weekly amily breakast (or

other outing) or which you are the

transportation. Skip the car, bus or

train, and ride bikes, walk or jog/run.

Make getting there a physical activity.

Turn up the music and do chores

together (clean the house, wash

windows, do laundry, etc.).

Consider a physically active amily

holiday, weekend or vacation. You

might spend a weekend on a cycle

tour, a walking tour, or go camping

or backpacking.

Easy-Does-It Family Tips Make outdoor chores part of the fun!

Rake leaves together and take turns

jumping in the pile (yes, youll have to

rake a few leaves a second time, but its

worth it!). Shovel snow and make a

snowman or fort. Mixing in play makes

work (and physical activity) easier.

Walk to the mailbox instead of driving.

Shoot a few baskets together

before dinner.

Replace video or computer game time

with an active game, or play hop scotch

together outside (or, if the weather is too

cold, make the game with masking tape

on your family room floor).

Theres still a place for sedentary fun.

But youll all enjoy that movie even more

after youve earned it with some sweat!

Designate one evening a week as

Family Activity Night. Go bowling,

roller skating or take advantage o

amily swim at your YMCA or other

community pool. Sign up or a class

involving physical activity, or nd

something everyone likes or will try!

Set up a badminton net in your

backyard or at the park. Play

badminton, or be creative and make

up your own game (or example,

your own version o volleyball, keep

the ball o the ground, etc.).

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Design a amily obstacle course. Set

up various stations and be creative

in the types o activities at each

one. You might try hula hoop, jump

rope, push-ups, abdominal crunches,

jumping jacks, lunges, squats,

marching in place or wall sits. Set atimer and have amily members move

around to each station and perorm

the activity or one minute. Increase

the time by 30 seconds as the amily

begins to master each station.

Take a amily trip to the mall, but

make it a rule that beore you can

go into a store, you must rst walk alap around the entire mall. Window

shop as you go.

Wear a pedometer (a gadget that

counts your steps) and track your

movement. Everyone in the amily

can wear one and compare steps at

the end o the day. Set goals or have

contests. Decide together on anaward or the most steps in one day

or one week.

Ater amily dinners, turn on music

and dance, play musical chairs or

make up a amily dance routine/

skit that you practice a couple o

evenings a week.

Start a healthy habit or the whole

amily: designate Saturday mornings

(or any other time that works or

your amily) as amily walk time.

Easy-Does-ItFamilyTips

Findaway for your kid(s) to walk or biketoschool. Childhood obesity rateshavesoared as walk-to-school habits haveplummeted. Many experts feel this is nocoinc

idence. Kidsin the middle gradescan headout with a friendor sibling,and younger oneswith a grown-up.

Setthe timer when a family member isonthecomputer or gamesystem. Agreein advancehowlong the sessionwilllast. When its done, itsdone. Praisequick logoffs. Ifyouor your kid isreally hooked, cutscreen time graduallyandhelp each other findmore activealternatives. Remember that when itcom

es to behavior,you cant replacesomething with nothing.

Set a house rule o no more than

two hours per day o screen time.

And make sure the rule sticks! Keep

moving instead o viewing.

Turn o the TV during amily meal

time. Give your time and attention to

each other instead.

Meet as a amily and talk about

how you can reduce the number o

TVs in your home. Keep TVs and

computers out o the bedrooms.

TVs in the bedroom can get in the

way o amily time. Sitting alone in aroom in ront o a screen separates

you rom your amily and decreases

interaction. Also, kids with a TV in

the bedroom watch about an hour-

and-a-hal more TV each day than

kids with a TV-ree room.



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Eat Healthy

Crunch each time you munch

The delicious crunch o ruits and veggies should

be part o every meal and snack your amily

enjoys throughout the day. Eating lots o ruits

and vegetables is important or your whole

amilys health. Every body needs the vitamins

and minerals that these colorul oods provide

in order to grow and stay strong, energetic and

ree rom illness. Research shows that getting

enough ruits and veggies in your diet (at leastve servings per day) helps lower your chances

o developing heart disease, stroke, high blood

pressure, diabetes and some types o cancer. Plus,

they make quick, easy and aordable snacks.

Color your meals

A simple way to eel condent that youre

making healthy choices is to make surethat your meals

are colorul. The

orange carrots,

green spinach,

red tomatoes and

purple cabbage all tell you youre preparing

something that is great or your health.

Let colors guide you to healthy choices oreverything you eat. Brighten your meals and

snacks with colorul ruits and veggies, and

you can eel condent that youre on the

path to great health. Its that easy!

H2O is the way to go

One o the simplest and most important things

you can do or your health is drink water.

The human body is made up mostly o water

(5570%, i you can believe it!). Our bodies rely

on water to help perorm every unction. This

means your body uses lots o water and needsyou to replace it constantly. Humans can survive

or weeks without ood, but only or a day or

two without water. Thats how important water

is! It may seem strange, but many liquids do not

give you the water you need.

Make water your rst choice every time. Its

especially important during warmer seasons and

ater vigorous physical activity. Make it the drink

o choice at meal times. Remember that H2O is

the Way to Go! Remind each other to drink at

least eight glasses o water every day.

Mix it up

When planning meals or snacks, try to include

all ood groups (whole grain, protein, dairy, ruit,

vegetable, healthy ats/oils) and aim or morethan two colors on the plate.

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Choosewhole-grainbreadsandpastas

insteadofthosemadewithwhiteflour.If

youorderpizza,gowiththethincrust.If

itsoffered,wholewheat.Earnextra

pointsfortoppingitalloffwithveggies.

Ifthefamilyisusedtodrinking

sugar-sweetenedbeverages,worktolimit

theseorphasethemout.Startwithwater

dayonceaweekatmeals,andgradually

increasethenumberofwaterdays

perweek.

Makeitaprioritytoeliminatesugar-added

juicesandothersugar-sweetened

beverages,includingsportsdrinks.For

manyfamilies,removingthistemptationat

homecanmakeamajordifference.

Thumbs down to added sugar

One great way to improve the overall health o

your whole amily is to cut out the added sugar. It

can be an easy step (and help save money) i you

pay attention to ood ingredients. Look closely

and youll see that drinks, baked goods, candy

and sweets tend to have lots o added sugar.

Resist keeping sugar-sweetened beverages in

your home, so they are not handy. When serving

juice, make sure it is 100% juice with no added

sugar. An easy way to cut back on the natural

sugar in juice is to add water (which also saves

you money). Add seltzer water (the sodium-ree

kind), and youve got a tasty juice spritzer! Findways to make healthy drinks like water more

un by adding resh or rozen ruit (lemons and

limes are great) or zzing it up with a little

seltzer water.

Just the facts, maamReading the

Nutrition

Facts label

on ood and

beverage

packaging is

key to taking

control o your

amilys health.

Make it a

habit to check

the nutrition

label every

time you pickup something at the grocery store or

convenience store. Remind each other,

Just the acts, maam! and together

you can make better decisions about the

products your amily enjoys. For tips on

reading nutrition labels, please go to www.

HealthyFamilyHome.org

Easy-Does-It Family Tips

Set out raw fruits and veggies, low- or

no-salt-added nuts and lean proteins

when you or your kids are hungry, such

as after school, work or sports. If some

family members dont like cooked

vegetables, try raw green beans or snap

peas. Over time, the ideal scenario is to

get your family used to a wide variety of

flavors and textures. In the meantime,

tuck veggies (especially dark greens)

into marinara sauce, tacos or other

kid favorites.

Amount Per Serving

Calories 01taFmorfseirolaC061

% Daily Value*

Total Fat 9g 14%

Saturated Fat 5g 26%

TransFat 0g

Cholesterol 15mg 4%

Sodium 40mg 2%

Total Carbohydrate 21g 7%

Dietary Fiber 1g 3%

Sugars 19g

Protein 1g

Vitamin A 2% Vitamin C 0%

Calcium 0% Iron 0%

Serving Size: 2 pieces (34g/1.2oz)Servings per Container 4



10/28

Watch for saturated fat

Food labels give you the goods on dierent

kinds o at. Saturated at is lousy and is

associated with lousy cholesterol, the kind you

want to limit. Check labels and choose oods

with mono-, poly- or unsaturated at (like the

at ound in nuts, sh and olives). These atsmay help to reduce lousy cholesterol. Keep in

mind that ast ood oten has a lot o lousy (or

saturated) at. When it comes time to choose,

just say, Not today saturated at.

Somefunactivities

to

practiceasaf

amily

PlayEveryDay

FamilyTime

EatHealthy

Check your cabinets. Pull out someood items that have nutrition labels

and sit down as a amily to review the

serving size o each item. Have each

person locate the serving size on one

item and then use measuring cups to

get a visual idea o how much ood it

actually is. Once youve done this,

discuss how many servings o that

item you normally eat. Is it two to

three servings? More? Write down

the number o servings you normally

eat and go back to the label to gure

out your intake o at, ber, sugar, etc.For example, i one serving o a ood

item contains ve grams o at, but

you normally have our servings, that

means your total intake is 20 grams

o at or that particular ood item.

This one ood choice, at our

servings, could be close to your total

recommended at intake per day.

Sit down as a amily or breakast

and measure out the cereal and

milk poured into each persons

bowl. Determine how many servings

you normally eat. Remember, the

recommended amount o cereal

fakes (one serving) is one cup

about the size o an average st.

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Decorate special water cups or

the amily (everyone gets his

or her own cup). Use markers,

stickers, sports decals and glue, or

whatever you like. Wash cups as a

amily each evening and let them

air dry overnight.

Have a grocery-store scavenger

hunt. As you shop, nd some o

your avorite oods and check to

see which items have three or more

grams o ber and less than ve

grams o sugar per serving. Those are

the oods to gather into your cart!

Easy-Does-ItFamilyTips Everythinginmoderationstillholdstrue:whatslifewithoutalittlechocolateortheoccasionalonionring?Justremember,thesefoodsarelocatedinthetinyband(fatsandoils)sectioninthefoodpyramid(www.mypyramid.gov);thatsbecauseyoushouldhavelessofthe

sekindsoffoodsthanyoudooffruits,vegetables,grainsanddairyfoods. Dontgetdiscouragedifyouvehadamealthatwasntquiteashealthyasplannedforinstance,whenyoureeatingonthego. Lookatyourfamilysconsumptionoverthecourseofawholeday,weekormonth.

Serve dinner using only measuring

cups or measuring spoons. This way,

everyone will be able to measure out

the portions on their plates. Its a

good way to become more aware o

how much ood you serve yoursel

and others.

Make your own plate chart. On a

piece o paper, draw a large circle to

represent a plate. Then draw lines

through the plate to divide it into

our equal, pie-shaped sections. One-

hal (or two o the sections) should

be or ruits and vegetables. One-

quarter (or one section) should be

or starch and grains (like rice, pasta

and bread). The last quarter should

be or protein (such as nuts, sh,

cheese and meat). Once your chart iscomplete, draw a ew o your avorite

oods in the places they belong.

Create a reminder card. Pictures

and numbers will help to remind

you o serving sizes. For example:

A three-ounce serving o meat, fshor poultry is about the size o a

deck o cards.

An ounce-and-a-hal o cheese isthe size o our stacked dice.

A cup o cereal or a baked potatois about the size o an average fst.

Draw these on your card and keep it

handy at meal time.



12/28

Easy-Does-ItFamily Tips

Ifyoursis ahomewhereagrown-up

handlesallthefoodpreparationand

cleanup, involvingthe kidswillbeabig

change.Kidsandadultsrespond wellif

thejobis brokendownintomanageable

pieces,andiftheyare thankedfortheirhelp.Keeptheenvironmentfunandlet

everyoneexperiencehowgoodit feelsto

worktogether.

Add resh or rozen ruits to cereal,

pancakes or oatmeal. Add resh or

rozen vegetables to spaghetti sauce,

casseroles or slow-cooker/crock

pot dishes.

Order a pizza easy on the cheese,

and with extra vegetables (broccoli,

tomatoes, green peppers, onions,

spinach, etc.). Be creative. Some

pizza parlors even oer a whole-

wheat crust.

Host a salad potluck party. Put out

bowls o healthy salad ingredients

(chopped vegetables, lettuce,

spinach, cucumbers, tomatoes, beets,

garbanzo beans, sunfower seeds

or other nuts). Family members can

create a salad using their avorite

ingredients. Invite riends and

neighbors so you can share thesehealthy combinations!

Its easy to add veggies! Fill your

soups, stews or chili with more

vegetables. You can even try

pureeing them so theyll blend in

better and you might not even

know theyre there! Add sprouts,

cucumbers and tomatoes to

sandwiches. Dip blanched (slightly

cooked) or raw vegetables in

hummus or a tasty snack.

Have all amily members identiy

their avorite ruit and write each one

down in a list. Then, ll a amily ruit

bowl with those ruits and keep it on

the table or the counter. This way,

everyone in the amily will have easy

access to their avorite ruit when

theyre looking or a snack.

Easy-Does-ItFamilyTips Swampedwithhomeworkorotherafterschoolactivities,olderkidsmightnothavemuchtimeforweekdaymealchores.Askthemtohandlesomethingquick,likeunloadingcleansilverwarefromthe

dishwasher;orinvolvetheminabiggercookingprojectontheweekend.Forexample,teenswhoenjoycookingcouldprepareaweeklymealontheirownforthefamily.Ifyourchildwantstodothis,offertoassist.Heorshemightenjoygivingyouinstructionsforachange.

Play a game o ruit-and-vegetable

tag. The rules are that you must callout the name o a ruit or vegetable

12 Starter Kit


13/28

beore sitting down to prevent being

tagged, and you cant use any name

that has already been called out.

Make your own amily healthy-

recipe book:

Sit down as a amily and look

through magazines, cookbooksor Web sites to fnd newhealthy recipes.

Take avorite amily recipes andchange them to reduce at, salt andsugar content.

Swap healthy recipes with relatives,riends and neighbors.

Combine all the recipes you

gather into a notebook or a box.

Get creative and decorate it with

drawings, stickers or glitter.

Conduct your own amily taste test.

Make a meal youd normally eat, but

skip the salt, sugar or at (substitute

skim milk or whole or 2% milk, put

in one-third less sugar than what therecipe calls or, use low-at cheese,

use reduced-salt broth, etc.). Taste

each dish to see i you can tell the

dierence. Use your taste buds to

rate each dish.

Conduct a sugar experiment. Have

everyone in the amily grab their

avorite drinks and read the labelto nd out how much sugar is

in a serving o each. Then, use a

measuring spoon to put that amount

o sugar into a ziplock bag. (Hint:

our grams o sugar = one teaspoon.)

Mark each bag with the name o the

drink and leave it out on the counter

to remind everyone just how muchsugar theyre getting each time they

pour a glass o that beverage.

Family Time

Munch as a bunch

Eating together as a amily can strengthen your

relationships at home and help you learn to be a

better riend at school. The amily meal is about

being together and supporting one another.

Its also a great

time to catch up

on amily news

and discuss plans

or better health.

Its important to

nd the time to

eat as a group or

one meal every day. Planning amily meals

in advance will help to accommodate busy

schedules.

Family time: the mainingredient

Meal preparation (and even cleanup)

contributes to a healthy home lie when the

whole amily gets involved. And, a healthy meal

will taste even better when everyone had a part

in making it plus, everyone will appreciate the

meal more, knowing that they helped to

prepare it.

Youll get to see just exactly what goes into the

ood youll be eating, and you can take this time

to talk together about healthy ood choices.



14/28


Ifone-to-oneoutingsaretoughtoplan

,

trytoenricheverydaymomentswith

moreconversationandconnection.If

youcan,grown-ups,pullonekidaside

tojoinyouforanerrand,converseinthe

carandtakethelongwayhome.Ifa

familymemberwalksorbikestoschool

orwork,trytojoinhimorherwhenyou

can.Kidsoftensharefeelingsor

concernsaboutschoolorotherpartsof

theirlivesduringthesetrips.Sortand

foldlaundrytogetherandchatwhileyou

workthroughthepileofclothes.Dothe

dishesinpairs.

No matter what role you play in helping to

make the meal, the important thing is that

you participate. Whether you measure the

ingredients, help set the table, watch and

learn or just sit in the kitchen while you do

your homework, you can enjoy the process o

creating the meal and spending time together.

Youll also be working together as a amily to

build a healthy spirit, mind and body.

Just the two of us

Sharing time together one-to-one even i its

only or 10 minutes a day with other amily

members helps you to develop and strengthen

relationships. Make the most o your one-to-one

interactions and ocus on being a good riend

and advisor to each o your amily members.

Somefunactivities

to

practiceasafamily

PlayEveryDay

FamilyTime

EatHealthy

Hand out paper and colored

pencils or crayons and have

each child draw three activities

that he or she enjoys doingwith a parent or adult. Grown-

ups can draw or write a list o

activities they enjoy doing with

amily members. Compare

lists and drawings to create

personal activities or your

amily.

Create date nights or eachchild and grown-up. On a

regular schedule, grown-up(s)

should take each child out or

a one-to-one activity (maybe

to a movie or out to dinner).

Making a commitment to

schedule time together will

mean a great deal to bothparties.

Set aside at least 10 minutes

o special time or each child

every night at bedtime. Use this

time to read, talk about the day

or sing a song together.

14 Starter Kit


15/28

Schedule a monthly lunch date.

Go to a special place or a meal,

or just go or a walk to the bagel

store beore school.

Grown-ups, plan a surprise lunch at

school. Visit the school, i allowed,

and have a un, healthy lunch with

your child.

Easy-Does-It Family Tips

If work and activity schedules make

family dinners impossible, first see if any

commitments might be changed. What

could you streamline or even drop to

make dinners together possible? If you

cant shuffle things, then grab otherchances to sit and eat with your kids.

How about weekend breakfasts, lunches

or snack times?

Bedtime is perfect for one-to-one time

that can help kids sleep better and dream

happier. Good sleep helps everyone fight

off illnesses, regulate hormones and

focus better during the day, so this

one-to-one time is a great investment in

your kids health. Take turns reading out

loud to each other, or just let your childlisten to you read. Many experts

recommend 20 minutes a day of parental

reading, even after kids learn to read for

themselves. Dont have 20 minutes?

Plenty of terrific childrens literature

comes in chapters that take 10 minutes

or less to read. Ask your school or local

librarian for short-chapter suggestions.

Sign up or a class as a amily it

could be a dance class, a science class,

an Italian class, or a crat or art class.

Go or a walk together in the

morning beore school or work, or

make it an ater-dinner walk.

Grown-ups, be spontaneous. One

day, i you sense it would be un

and helpul or your child, take the

day o rom work and have a un

day together, at home. Stay in your

pajamas, enjoy hot chocolate or a

cup o soup together, and watch amovie together.

Plan a small and personal eld trip

somewhere youve never been. For

example, visit an aviation museum,

the race track or a working dairy

arm, or take a tour o your citys

municipal water system.

Easy-Does-ItFamilyTips Mealtimeisperfectforfamilyconversation,aslongasyoudontexpectittobe,well,perfect.Kidsmaygettired,moodyorgoofyandmightnotrespondtoabarrageofquestions.Grown-upsmaybetiredandhavelittletosay.Trythissim

plecommunicationtip:insteadofaskingabouttheday,saysomethingaboutyoursandseewhoresponds.Manykidstalkmorewhengrown-upsusecommentsratherthanaskingquestions.Dontbelieveit?Switchout,Whatdidyoudoinmath?with,YouknowwhatIwasthinkingabouttoday?ThattimewhenMariawastwoandlockedusalloutofthehouseintherain.Conversationguaranteed!Or,kids,shareoneofyourmemoriesorfavoritefamilystories.



16/28

Create a nonverbal communication

system or your home. You can make

and decorate a special mailbox and

use it to leave personal notes or each

other on a daily basis. The notes can

express encouragement and support,

or they can be about something thatis causing you anxiety or concern

but that you dont eel comortable

talking about.

Volunteer together somewhere that

interests all o you maybe a local

soup kitchen, a walk/race event or an

animal shelter.

Keep a log o amily time spent

together each day. Record who was

there, what you did and what you

talked about. At the end o the week,

go over the log as a amily. You might

be surprised at how easy (or how

dicult!) it was to nd time to be

together. I you continue to keep a

log, it might help you to schedulemore time together as a amily.

Healthy Family Home

Tracking Poster

Kids, using a poster board or construction paper,draw a chart with at least three rows (identiying

amily goals) and nine columns, as shown on

page 17. Decorate the rame o the poster with

pictures or words

describing your avorite

healthy oods, physical

activities and pictures

o amily members.

All amily members identiy healthy-habit1.

goals. Some examples include eat breakast

our days a week, walk ater lunch on Monday

through Friday, play outside ater school on

Tuesday through Thursday, allow only one

hour o television viewing three days per week,

or spend 20 minutes with mom every evening.

Write down two or three activities the amily

enjoys doing together.

When deciding goals as a amily, turn it2.

into a game. Set a timer or two minutes

or note the time on a clock. Ask your child

to tell you about his or her healthy-habit

goal(s) and listen without responding until

the two-minute period has ended. Repeat or

16 Starter Kit


17/28

Healthy

HabitSunday Monday Tuesday Wednesday Thursday Friday Saturday

Play

Every

Day

Eat

Healthy

FamilyTime

HealthyFamily Home

TM

=Eat Healthy=Play Every Day =Family Time

Go to www.HealthyFamilyHome.org to download

a Healthy Family Home Tracking Poster.

paraphrase what you heard the child describe

and then encourage him/her to tell you more.

At the end, change roles and let the child ask

you about your healthy-habit goal(s). Repeat

or each child as necessary.

Remember that everyone is involved in3.

the success o healthy amily habits.

Display the4. Healthy Family Home

Tracking Posteron the ridge or in

another common area. Choose a location

that everyone can access to view progress.

Reward the amily when new habits are

achieved. Think o rewards that are low in

cost and can be enjoyed by the whole amily.

Write down a ew rewards on the board ahead

o time (or example, renting a movie, going

to the park or zoo, reading a un book or an

hour) as a motivation or amily members.

Use stickers or a colored marker to place5.

a label on each day o the week a amily

member practices the healthy habits.Create a new board every two to three weeks

and update habits as necessary or the amily

to continue working toward a healthier

home environment.



18/28

totheStarterKit

Grown-UpGuideVisionStatement

Thefamilyhomeistheplacethatdefines,createsandpredictsafamilyslifelonghealthandwellness.Thechallengeisthatmanyfamiliesseelivinghealthyasallornothing.Whattheyreallyneedarepracticaltoolsandpermissiontocelebratethesmallwins;theyneedaplacetostart.ThatswhattheHealthyFamilyHomeTMprogramisallabout.YMCAandEliLilly

andCompanyhavepartneredtoleveragetwoofthemostpowerfulforcesinhealthtodaythefamilyhomeandtheprovenimpactofsmall,sustainedchanges.TheHealthyFamilyHomeTMprogramisbackedbytheYMCAandLilly,withalmost300combinedyearsofexperienceinhelpingfamiliesandcommunitieslivehealthierlives.

GenerouslysupportedbyEliLillyandCompany

Ifyouve switched on the news anytimerecently, you know weve got somehealth problems in America. Too much o the

wrong kinds o ood plus too little exercise

have combined to create widespread concerns

about obesity and a host o related issues. Theseproblems dont just stress our healthcare system

they stress us out, too. Poor health habits steal

precious energy rom adults, kids and amilies

at all ages and stages. These poor habits keep

us rom being as productive and happy as we

could be.

The good news is that most amilies do care

about their health and want to change or the

better. I your amily ts that description, your

YMCA would like to work with you. YMCAs

have been helping people build better health

in spirit, mind and body or more than 150

years. They have seen countless kids and amilies

turn their poor habits around. It really is doable.

All you need is the willingness to take a ew steps together, as a amily in the right direction.

This guide is designed to give you, the adult in

the home, some background inormation on

the three key areas o building a healthy home

nutritious meals, play and amily time and the

importance o your role. The amily activities

include symbols to show a connection between

activities and goals. They are provided to help

you and your amily understand that an activity

18 Grown-Up Guide to the Starter Kit


19/28

can support goals rom one or all three key areas:

nutrition, play and amily time. Also included are

additional tips to help you kick o this exciting

program with your amily. We suggest you ollow

the Ready, Set, Go and Keeping Going theme

to keep your amily ocused.

Nobody really knows how it happened, but

somewhere along the way, health became

equated with total lack o un. Yes, its true:

some o the tastiest oods and most enjoyable

activities are not healthy (cheese ries and a DVD

comedy-marathon, anyone?). But good health

can be good un, too. And what better way to

demonstrate that than with a low-key Healthy

Family HomeTM

kicko or your amily?

SET

Meetasafamilyholdfamilyhuddles

Helpyourkidsdrawthefamilyshome

MakeaHealthyFamilyPosterorbulletinboard

DefineagoalfortheweekSelectactivitiesforthefirstweek

You dont need much. Find an hour on the

schedule when everyone will be home and

no other activities are planned. Break out a

tempting and nutritious snack, like a big ruit

salad or a bowl o natural popcorn, or set up a

sundae bar. (Replace ice cream and the other

usual suspects with yogurt, almonds and low-atgranola. The kids can help you prepare this.)

Grab some markers or crayons and a large

poster board. The mission: map out your

amilys home lie together, with an emphasis on

assets. Look or the health-related things you are

already getting right, even i youre not yet doing

these things requently or consistently enough.

Pick a theme or your poster, such as Our

Healthy Habits or Healthy Things We Do

Together. Have each amily member take a

turn adding pictures or words. (Many kids

preer drawing, while others are natural writers.)

Teens and tweens might contribute a comic or

caricature. Dont be put o i they include a dash

o sarcasm. (No eye rolling! Remember yoursel

at their age?) Encourage drawings or words thatrelate to physical activity and nutritious oods,

and allow or plenty o creativity.

When your poster is done, use it to brainstorm

together. What are we already doing well? How

can we do more o that? What things do we

want to work on? And, o those, which one or

two do we eel ready to start right away? Eat

more ruits and vegetables is an example o an

achievable starter step. Walk more or watch

less TV also are realistic goals to get you started.

In general, its best to rst target the positive

changes your amily can make most quickly and

easily and this can dier widely rom amily

to amily because success breeds motivation

and more success. Be realistic, but persistent.

Like most worthwhile things in lie, great amilyhealth is a marathon, not a sprint.

READY

ReviewtheGrown-UpGuideandStarterKitScheduleatimeforandplanyourinitialfamilymeetingUnderstandtheadultsprimaryresponsibilitytolead

thefamilyseffort

Kick It Off

19Grown-Up Guide to the Starter Kitwww.HealthyFamilyHome.org


20/28

GO

Startpractic

ingactivities

andtrackprog

ress

Haveafamil

yhuddleto

seehowyouwi

ll

celebrateyour

success

Setgoalsforthe

followingweek

KEEPGOING

SelectgoalsSelectactivities

TrackprogressontheHealthyFamilyTrackingPoster

Havefamilyhuddlestosupporteachother

It Starts with Adults

Being the parent or other responsible adult in

your home means being the kids primary role

model, pretty much indenitely. For the

youngest children, grown-ups provide virtually all

the inormation

on how to

behave, relate,communicate

and take care o

themselves.

This changes

throughout the school years, with peers

mattering more and more. But dont let that ool

you. Older kids, even teens, still watch their

parents and adults closely and look to them or

guidance by example. They still need your

positive attention.

You have a tremendous impact on eating habits.

Ater all, you buy the ood. You handle much o

its preparation and set the tone during meals.

Every day whether you intend to or not you

teach your kids what to eat and drink. Theyll see

the oods and beverages you choose and how

much or how little you put into your own body,

and they will model your behavior.

You shape physical activity or your amily by

example too. Kids are more likely to limit TV

and computer screen time i you do, and i they

have un amily alternatives. Theyll be more

likely to listen to your request to go outside and

play! i you join in sometimes. Theyll learn that

exercise is a natural, necessary even un part

o lie when they see you engaging in a regular

exercise routine.

You dont have to be perect. In act, kids learn

more when they see you working through

rustrations, mistakes or setbacks. When you say,

Id love to have two slices o cake but Ill have

one, theyll get the message that youre making

healthier choices too.



21/28

Changing habits can be dicult, especially long-

standing, deeply entrenched ones. Decide which

o your own habit(s) youre willing to tackle rst.

Then you can push or ull-amily change. I a

change seems daunting, break it down into steps.

On the next ew pages, youll nd ideas based

on the Healthy Family HomeTM guidelines.

These are our daily dozen the 12 things

that can have a huge impact on your amilys

health, once theyre woven into everyday lie

and routines. They are time-tested and evidence-

based (meaning that the guidelines were created

rom real research on what makes some amilies

healthier than others). And we hope youll agree

that they simply make sense. In the world ohealth, as well as in stress management, there

is no one-size-ts-all solution. But something

comes close: physical activity.

Play Every Day

Humans arent wired to sit still all day.

Technology may have evolved over the past

couple decades to keep us seated at various

screens or hours, but our bodies and minds still

crave and need plenty o regular physical activity

to unction well.

Physical activity helps maintain healthy weight.

It lowers the risk o serious health problems,

such as heart disease, cancer, diabetes and many

others. It also helps us sleep better, ocus better

and cope better. Recent clinical studies even

suggest that regular physical activity, especially in

groups, is a potent weapon against depression.

Why call this section Play Every Day? On your

own or in your amily, youre more likely to start

and stick with physical activity i its un. The

goal is to work hard physically without eeling

like youre working that hard. Experiment with

dierent activities to discover what works or

you, your kids and your amily. In this section,youll nd a ew Healthy Family HomeTM

guidelines to shoot or each day. Remember,

check with your doctor beore starting any

exercise plan.

HealthyFamilyHomeGuidelines:

PlayEveryDay

Moderate,fun,physicalactivity:tryforat

leastatotalof60minuteseveryday

(whichcanbespreadoutin10-to

15-minuteintervals),andincludeoutdoor

activitywheneverpossible.

Vigorous,fun,physicalactivitythreedays

aweek:aimfor20minutestotalonthese

daysandincludeoutdooractivity

wheneverpossible.

Bringadultsandkidstogetherin

physicalactivitiesinorderto

provide

opportunitiesforconnectingand

modelingpositivebehavior.

Limitscreentimetolessthantwohours

perday(television,videogames,

computer).Mealsshouldnotbe

consumedinfrontofascreen.

Allfamilymembersshouldbeeffective

rolemodelsbyparticipatinginallofthe

aboveguidelines.

Get a total o at least 60 minutes per

day o moderate, un, physical activity.

Moderate activity uses large muscle

groups and increases your breathing or

heart rate; ideally, you should be able

1



22/28

to carry on a conversation throughout

the activity. I 60 minutes sounds like

a lot or a busy amily, dont worry.

You can spread this out in chunks o

10 to 15 minutes over the course o a

day. Include outdoor activity whenever

possible its more rereshing and,weather permitting, sunlight can

improve your mood and help your

body produce Vitamin D. Remember

your sunblock.

Get more vigorous physical activity,

too or 20 minutes, at least three

days per week. This type o exercise is

usually rhythmic and repetitive in nature(think biking, jogging, swimming, etc.). It

uses large muscle groups and may cause

sweating and hard breathing. It should

increase your heart rate. Your doctor or a

YMCA health-and-well-being proessional

can help you gure out what heart rate is

healthy and appropriate or you. Again, get

outside whenever possible.

Bring adults and kids together

in physical activities to provide

opportunities or modeling positive

behavior. Your kids will be more active

i you are, and you can learn how to

play every day rom your kids. Grown-

ups can lead by example, showing

that physical activity is a healthy, un,necessary part o lie. You can also

model teamwork, sportsmanship,

problem solving and fexible thinking

through physical games that you plan

and play together.

Limit screen time to less than two

hours total per day. This includes

television, computer time and video games.

Simply put, there are only so many hours in

the day. The

more hours we

spend on screentime, the ewer

we have to take

care o ourselves

and each other.

Decreasing

screen time rees

up time or more

physical activity and promotes

healthier, more interactive ways or a

amily to entertain itsel. Pediatricians

recommend two hours maximum daily

screen time or kids and none at all

or those under age two. Studies have

shown that kids who rack up more

screen time are more likely to be

overweight, participate less in physical

activity, consume more sugar-sweetenedbeverages and eat more. I you or your kids

already top the two-hour limit, expect

some resistance to change. It can be a hard

habit to break. Empathize, but talk openly

about why limits are important. Stay rm

on the key message: in order to keep our

bodies and minds healthy, we need to

move more and sit less.

2

3

4



23/28

I these recommendations involve major

change or you and your amily, take

small steps. Its not realistic to go rom ve

minutes o moderate activity per day to 60.

Instead, bump up to 10 minutes a day and

gradually increase the time. Some amiliesmay want to keep a notebook or use a

whiteboard to log their activity.

Eat Healthy

For a amily, there are two meanings to this

phrase. Both are important. The rst is more

literal: consume more o the better choices

and less o the not so good ones. The second

meaning takes a broader view o amily

health: make and eat healthy ood together to

strengthen amily relationships, both short- and

long term.

Below youll nd Healthy Family HomeTM

recommendations or eating healthy every day.

Healthy Family Home Guidelines:

Eat Healthy

Serve fruits and vegetables at every

snack and meal. Offer fresh fruit andvegetable options daily.

Make water the primary drink option

every day. Other options should be

non-sugar-sweetened.

Include a whole-grain or protein option

with every snack.

Provide healthy, unsaturated-fat foods at

meals and snacks.

Emphasize moderation, balanceand variety.

All familymembers should be effective

rolemodels by participating in all of the

above guidelines.

Serve ruits and vegetables at every

snack and meal. Oer resh ruit and

veggie options every day. Five or more

servings per day are important orgrowth and development and optimal

immune unction. Research shows that

this intake also lowers ones risk o heart

disease, stroke, high blood pressure,

diabetes and certain cancers. An easy

way to explain the need or variety

to kids and adults is that our bodies

need a rainbow o oods to be healthy:

naturally red, orange, yellow, green and

blue oods. A naturally colorul diet is

virtually guaranteed to be a healthy one

an idea most kids (and adults) can

wrap their minds around.

Make water the primary drink option

every day. Water is the best choice or

quenching thirst. All amily members

need plenty o water, especially during

5

6



24/28

both the warmest and coldest months

o the year, when the sun and indoor

heating systems can dry us out. Our

bodies are made mostly o water and

use it to perorm every unction, so we

need to replace it consistently. Staying

hydrated is particularly importantduring physical activity, so take water

along whenever youre on the move.

Include a whole-grain or protein option

with every snack. To many people,

snack is shorthand

or simple

carbohydrates, like

potato chips. Thereare better options.

Whole grains provide more ber,

Vitamin E and essential atty acids.

They can protect against heart disease

and cancer. Higher-ber oods can also

help you eel uller sooner and reduce

your overall ood intake. Protein, too,

provides a more lasting energy source.

Examples include tortilla chips made with

whole grains or dried black beans, roasted

almonds and whole-grain pita chips.

Provide healthy, unsaturated-at oods

at meals and snacks. Food labels list

dierent kinds o ats. Both saturated

and trans-atty acids are associated

with increased low-density or lousycholesterol levels in the body. In

contrast, oods with mono-, poly-or

unsaturated atty acids (such as nuts,

sh and olives) may actually help

reduce lousy cholesterol.

Emphasize moderation, balance and

variety. Food trends come and go,

but some wisdom is timeless: we all

do better with balanced nutrition

based on moderation, not deprivation.

Moderation means eating reasonable

portions (see page 11 o the Starter

Kit or more inormation on portion

size) whose total calorie counts dont

exceed our true caloric needs. Butrankly, calorie counting oten is less

helpul than learning what looks and

eels right. I your habit is to serve

large portions, try to scale them down.

Slow down when youre eating, savor

every mouthul, and stop when youre

ull even i something tastes great.

Encourage your kids to do the same.

Studies show that balanced meals

can help prevent cravings, increase

metabolism, increase satiety (eeling

ull), assist in weight management and

ensure adequate nutrition. Choose a

variety o healthy oods or your amily

to promote consistent energy and a

healthy lie.

Family Time

Busy amilies oten struggle to nd time they

can spend together, but this is as important

as ever or your amilys good health in

the broadest sense. Day-to-day windowso time spent together are building blocks

or communication and support through

lies ups and downs. Family time is one

o the best possible investments you can

make in your childs healthy development.

Here are our Healthy Family HomeTM

recommendations:

7

8

9



25/28

Provide each child with one-to-one

time every day. Carving out these times

can require planning and negotiation,

especially or larger amilies or those

in which both parents work long hours

outside the home. While its best i

this happens regularly, sometimes youcan take advantage o spontaneous

opportunities to steal some time with

just one child. Your interests, your

childs interests, and the nature o

your relationship should help shape

what you do together, as well as how,

where and when. Try to be fexible and

creative. And, while youre scrambling

to meet everyone elses needs, dont

orget to squeeze in time or yoursel.

You cant bring energy to your amily

without recharging your own batteries.

HealthyFamilyHomeGuidelines:FamilyTime

Provideeachchildwithone-to-onetimeeveryday.

Sitdownasafamilyforonemealeachaday.

Involvekidsinsnackandmealpreparationandcleanupeveryday.

Allfamilymembersshouldbeeffectiverolemodelsbyparticipatinginalloftheaboveguidelines.

Sit down as a amily or one meal a

day. The research on this is astonishing.

Studies have shown that kids who

regularly eat with their parents are

less likely to be overweight, smoke,

abuse drugs and alcohol or experience

depression. They get better grades,

have stronger sel-esteem and enjoy

better peer relationships during

adolescence. On a nutritional level,

research has shown that amily meals

are more nutritious than solo meals,and that kids who eat with their amily

end up making healthier snack choices

and eating more ruits, vegetables and

whole grains. When grown-ups eat

with their kids, they can set a good

example by making healthy eating a

liestyle, not a temporary x.

Some experts say such role modeling

may even help ward o eating disorders

a growing problem seen in increasingly

younger kids.

Involve kids in snack and meal

preparation and cleanup every day.

Young kids can watch, learn and

contribute as you explain what youre

doing adding, dicing, warming and

cleaning, or example. Engaging kids

in sae, simple tasks will give them a

sense o pride and ownership in the

meal. Older kids can provide other

assistance or sit nearby as they do

their homework. Most kids can pour

beverages, set the table or toss the

salad. Youll be investing in a more

enjoyable meal or sure becauseeveryone helped and also in lie

skills or your kids. (Their roommates

and spouses will thank you later!)

10

11

12



26/28


27/28

supporting meaningul programs

that will improve patient outcomes,

enhance individual health and improve

caring in America and around the

world. Lillys partnership with the

YMCA is an investment in amily

health and better choices at home as away to prevent chronic disease.

Lilly believes partnerships like this are

the best approach to complex health

challenges that are ar too great or any

one group to solve alone. Together, the

YMCA and Lilly have almost 300 years

o experience in helping amilies and

communities live healthier lives.

The Healthy Family HomeTM

Guidelines are supported by the following resources:

Bradley, R., Burchinal, M., Corwyn, R., Garcia Coll, C. & Pipes McAdoo, H. (2001). The home environments o children in theUnited States part II: relations with behavioral development through age thirteen. Child Development, 72(6), 18681886.

U.S. Department o Health and Human Services. (1996). Physical Activity and Health: A Report of the Surgeon General,26.Atlanta, GA: U.S. Department o Health and Human Services, Centers or Disease Control and Prevention, National Centeror Chronic Disease Prevention and Health Promotion.

Centers or Disease Control and Prevention and the U.S. Department o Health and Human Services. Healthy Children,Healthy Choices. Retrieved January 25, 2008.http://www.cdc.gov/nccdphp/dnpa/nutrition/ntrition_or_everyone/quick_tips/healthy_children.htm.

Nicklas, T. & Patrick, H. (2005). A review o amily and social determinants o childrens eating patterns and diet quality.Journal of the American College of Nutrition, 24(2), 83-92.

Pugliese, J. & Tinsley, B. (2007, September). Parental socialization o child and adolescent physical activity: a meta-analysis.Journal of Family Psychology, 21(3), 331-343.

Chomitz, V., Ebbeling, C., Ellenbogen, S., Feldman, H., Ludwig, D. & Osganian, S. (2006, March). Eects o decreasingsugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study. Pediatrics,117(3), 673-680.

Position o the American Dietetic Association: Health Implications o Dietary Fiber. Journal of the American DieteticAssociation, 102(7), 993-1000.

U.S. Department o Health and Human Services and U.S. Department o Agriculture. (2005, January). Dietary Guidelines for

Americans, 2005, Washington, DC: U.S. Government Printing Ofce.Philippas, N. G. (2005, April). Childhood obesity: etiology, prevention, and treatment. Nutrition in Clinical Care, 8(2), 77-88.

Hancox, R. J., Milne, B. J. & Poulton, R. (2004, July). Association between child and adolescent television viewing and adulthealth: a longitudinal birth cohort study. Lancet, 17(364), 257-262.

Ho Sui-Chu, E. & Williams, J. (1996, April). Eects o parental involvement on eighth-grade achievement. Sociology ofEducation, 69(2), 126-141.

The inormation in this material is intended to provide valuable health inormation and should be used as a tool or creating and/or maintaining ahealthy liestyle. The guidelines and suggestions are or inormational purposes only. This material is not intended to be a substitute or proessionalmedical advice, diagnosis or treatment. You should seek the advice o your physician or other qualifed health provider prior to beginning any newexercise or health program. We strongly urge you to seek the advice o your physician i you have a pre-existing medical condition.

Please note that YMCA o the USA is not afliated with our national donors. We appreciate their support and we are proud to collaborate with themon providing this resource material.



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www.HealthyFamilyHome.org

This program was funded by Eli Lilly and Company.

healthy family home starter kit

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