Dinner conversation that could help your child live longer

With childhood obesity on the rise and predictions that our children will live shorter lives than us because of it, why not take a few minutes at the dinner table tonight to give your child the gift of a long and healthy life?

Explain the simple, yet important motto for healthy active living: the balance between energy in and energy out.

How does it work? The energy children need to grow, play and learn comes from the food they eat, or energy in. What they use to move and play is energy out. Over time, if they eat more calories than they burn through physical activity the energy balance is thrown off kilter and they gain fat (likewise, if they burn more calories than they consume, they may lose weight which can also affect healthy growth and development).

There are many different variables that impact one's energy in and energy out, so finding the right balance is key. How can parents get their kids to move more and eat well? Canada's Physical Activity Guides for Children and Youth (available from the Public Health Agency of Canada at www.paguide.com or by calling toll free 1-888-334-9769) recommends the following:

. Increase time currently spent on physical activity by 30 minutes per day, and progress to a total of 90 minutes per day.

. Physical activity can be accumulated in periods of 5-10 minutes.

. The 90-minute increase in physical activity should include 60 minutes of moderate activity and 30 minutes of vigorous activity.

. Combine endurance, flexibility and strength activities to achieve the best results.

. Reduce screen time, starting with 30 minutes daily and progressing to a 90-minute reduction daily.

As for food, Eating Well with Canada's Food Guide, available at www.healthcanada.gc.ca/foodguide, has all the information needed for a balanced, healthy diet. Basically, kids should eat a variety of foods every day, meeting the nutritional requirements for their age and development. Remember, it is all about balance.

Concerned Children's Advertisers has launched the new "Long Live Kids" program to promote healthy, active living for kids at  www.cca-kids.ca. It is worth a visit to their website if you are looking for more ideas to discuss with your kids or their teachers.

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