New Year’s resolutions
about health, and especially about diet and weight loss, must be the most
common vows made each January 1. Is your family among those resolving to make
some healthy changes?
For best success, choose
just a few New Year’s resolutions, and make them specific and manageable (“sign
up for Spinning class on Tuesdays and Thursdays and attend regularly” vs “work
out every day”).
Try these suggested
resolutions, gleaned from excellent lists created by the American Academy of
Pediatrics and the YMCA of the USA.
New Year’s resolutions for kids
I will try to find a sport (like basketball or soccer) or
an activity (like playing tag, jumping rope, dancing, or riding my bike) that I
like and do it at least three times a week.
I will always wear a helmet when bicycling.
I will drink milk and water, and limit soda and fruit
I will apply sunscreen before I go outdoors. I will try
to stay in the shade whenever possible and wear a hat and sunglasses,
especially when I’m playing sports.
I will get plenty of sleep each night so that I am rested
and ready to learn and play each day.
I will eat at least one fruit and one vegetable every
day, and I will limit the amount of soda I drink.
I will take care of my body through physical activity and
I will choose non-violent television shows and video
games, and I will spend only one to two hours each day, at the most, on these
I feel angry or stressed out, I will take a break and find constructive ways to
deal with the stress, such as exercising, reading, writing in a journal or
discussing my problem with a parent or friend.
I will make sure my children wear helmets and other
appropriate sports safety gear. I will provide foods from several food groups
at each meal. I will emphasize foods that are less processed, such as whole
grain breads and cereals and fresh fruits and vegetables.
I will try to find a
sport or an activity that I like and do it at least three times a week.
I will think in small steps. If I start an exercise
program, I will focus first on adopting the habit. When I attain my first goal,
I will set the next one and raise the bar if I am ready.
We will eat fast food one less time each month.
We will add at least
one fresh fruit snack to our daily routine.
We will switch to
whole grain breads, pasta, and cereals.
We will have a family
“pantry raid,” reading labels and removing foods that don’t fit in a healthy
eating plan (those high in sugar, trans fats, or high fructose corn syrup).
Then we will shop together to restock with healthy foods.
We will spend 30
minutes outside playing together as often as possible, regardless of the
will find a place that provides opportunities for the entire family to be
physically active together or offers child care and after-school or teen
We will add physical
activity or play time to the calendar. We will schedule an evening walk,
fitness class, or soccer games for kids with the same commitment as other
We will pick a fun
run/walk or 5K a few months away, sign up, train as a family and participate in