Keeping your child's heart healthy

Making healthier food choices and introducing more physical activity to our children's lives is vital. Otherwise, many of today's children may encounter serious health issues at a higher rate as they age, including heart disease, type 2 diabetes and arthritis.

Mirroring Mom and Dad

• They say, "home is where the heart is", and in the case of kids, home is also where the healthy heart is. Recent studies show that the food choices children make are largely influenced by the actions of their parents. Starting as early as pregnancy, the health choices a parent makes are a strong determinant of the choices their child will make.

Breakfast, lunch and dinner

With today's demanding schedules, it sometimes seems impossible to put together three balanced meals a day for our children. Not to mention snacks. But ultimately, the time and care we put into these meals is a long-term investment in their health. A few key things to keep in mind when preparing your child's daily meals include the following:

• Children who eat breakfast perform better at school, have healthier weights and eat more essential nutrients. All children need to start the day with a good breakfast to feel and do their best. Aim to include foods from at least 3 of the 4 food groups from Canada's Food Guide to Healthy Eating .
• Children need snacks. Aim to include foods from at least 2 of the 4 food groups from Canada's Food Guide to Healthy Eating when planning snacks. Healthy snacks can fuel your growing child with energy and extra nutrients. The trick is to provide foods that are both nutritious and great tasting.
• Eat dinner-together. Children who eat home-prepared meals are more likely to include more milk products; fruits, vegetables, and other fibre-rich foods; and fewer fried foods and soft drinks than children who eat out. Turn off the TV and enjoy family time together over a home-cooked meal.

For fun and handy tips on preparing nutritious meals for your children, refer to Eat Well, Play Well at Home and Eat Well, Play Well at School , both issued by the Dietitians of Canada. And for advice on heart healthy foods, consult Heart Health Eating issued by Registered Dietitians.

Get those little hearts moving

When it comes to heart health for children, physical activity is just as important as diet. Endurance-focused activities such as running, jumping and swimming are all heart-smart activities as they strengthen the heart and lungs.

As well, you can encourage your children to be active at every opportunity. Aside from strengthening their hearts, regular exercise also offers children the following benefits:

• Builds strong bones and strengthens muscles
• Maintains flexibility
• Achieves a healthy weight
• Promotes good posture and balance
• Improves fitness
• Meeting new friends
• Improves physical self-esteem
• Increases relaxation
• Enhances health growth and development

For more fun ideas on incorporating more physical activity in your children's daily routine, refer to Canada's Physical Activity Guide for Children or Canada's Physical Activity Guide for Youth.

By making healthy food choices and regular physical activity a natural part of your children's lives, you're paving the way for their future as an adult with a healthy heart.

Adapted from an article by Sarah Wilkinson. This article appeared originally on the Canadian Health Network Web site and has been edited for publication by the Public Health Agency of Canada.