• Posted on May 3, 2020

Irrespective of whether you are a working parent or a stay at home parent, the regimented demands of parenthood can be quite challenging. Especially during this time of COVID-19. From your new role of acting as your child’s teacher, finding applicable learning resources, engaging in Zoom meetings, managing meals, and working remotely from home to facing the summer months and planning routines to keep your child(ren) thinking and entertained—work, life, and family balance can be difficult to navigate. But, in the midst of it all, along with your personal and professional obligations, aspirations and commitments, it’s important to always remain focused on what I believe is one of a parent’s top priorities—the health and wellbeing of you and your family!

It’s no secret that parents (caregivers) greatly influence the actions of their kids.  That’s why it’s more critical than ever for parents (caregivers) to model and encourage healthy lifestyle habits. A parent must understand that if he or she treats eating healthier and exercising as an unpleasant chore, the child will more than likely view it as the same. So, what is a parent to do? Eat healthy. Exercise. And smile while doing so.

It’s important for parents to make fitness a family affair.  That means engaging your child(ren) in your selected physical activities like walking, swimming, riding a bike, playing dodgeball, doing yard work, etc.  Try not to emphasize fitness so much that your child(ren) feels pressured to keep up with your expectations.  Focus on creating a home atmosphere that encourages being physically active. Children who live in a household where the parents are inactive will more than likely not develop an attitude focused on being physically active. So, what is a parent to do? Exercise. Be physical. And smile while doing so.

When exploring mealtime options, it’s important for parents to do their homework to develop a better understanding of healthy vs. unhealthy. In the same way overweight and obese adults are exposed to a long list of health problems (e.g., high cholesterol, high blood pressure, early heart disease, and diabetes) associated with unhealthy eating habits, so are overweight and obese children.  And, just as it’s a struggle for adults to stay on the right track with eating healthier, it can be especially hard for children. So, what is a parent to do? Eat healthy. And smile while doing so.

In this age of escalating health concerns for both adults and children, parents must be more deliberate in taking control and limiting unhealthy foods from their family’s diet.  Every child should be eating a prudent diet lower in trans and saturated fat, cholesterol, sodium, and refined sugar.  Drinking sodas laden with sugar and other unhealthy beverages, and eating less healthier foods like hamburgers, fries, pizza, hot wings, candy, cookies, and potato chips can’t be the norm, but rather the exception. 

The following tips will help you as a parent (caregiver) to have an expanded focus on the health and wellness of your family:

* Lead by example.  If your child(ren) observes you eating healthier and being physically active and enjoying it, then he/she will be more incline to do the same.

* Eat fewer meals at fast-food restaurants and prepare home cooked meals. The goal for the entire family should be to reduce trans-fat, saturated fat, sodium, and refined sugar.  Our time during COVID-19 presents an opportunity for parents to start establishing a new normal that consists of a diet higher in fruits and vegetables, and less from sugar-rich foods, high-fat meats and dairy products. It’s the perfect time to research some fun recipes and experiment in your kitchen with preparing and cooking healthier meals. I recently saw a post from a friend where she shared a recipe she found online and made… Mexican Black Bean Skillet. It looked simply delicious. Today is great day for your own recipe exploration with your child(ren).

* Limit portion sizes. To help reduce the intake of calories, parents should be mindful of what’s on their child’s plate. With the availability of “super-sizing” and “combo meals” at fast-food restaurants, you can get 500 extra calories for a few more pennies. But when you consider the future ramifications, it’s not a bargain.

Our time during COVID-19 presents a great opportunity for parents to start assessing and analyzing the family’s caloric intake. For your favorite restaurants, you can start by visiting their websites. Most restaurants provide caloric information about their respective food items as well as the content of their respective food items. Be sure to pay attention to the numbers related to fat, sodium, and sugar. The Mayo Clinic has a great tool for estimating the number of daily calories your body needs to maintain one’s current weight… https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304.

Simply think, “If not you, then WHO?” Who is going to model and encourage your kid(s) to implement, practice, and sustain healthier lifestyle habits?