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Home › Articles › Health › Above Average Health Habits

Above Average Health Habits

Encouraging Your Preteen to Get Fit

By Lisa A. Goldstein

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Don't forget to listen to your kids and ease up if they're tired, injured or bored, Steinback says. They must enjoy the activity to make it a habit. Stick with the plan, too. "It takes 21 days to become a habit and 30 days to become a lifestyle," she says. "Change is always hard, but if done as a family, it is a lot easier."

Above Average Results

You should see results immediately. "Preteens are happier mentally, physically, spiritually when they feel good about themselves," Steinback says. "Their work at home and school will improve just by moving their bodies and making healthy choices for each time they eat, which should be six small meals a day."

Loeffler says she loves being active; it makes her feel like she's accomplished a goal. It makes her proud that she's made an effort, and in her own words, "it's totally fun." When asked what motivates her, she says it's her desire to learn and have fun and the support she receives from her parents.

Though she might sound like it, Loeffler's not perfect. She has a junk food habit that her mother, Patti Mathews, is trying to curb. "The bottom line is that they're going to do what they want before you know it," Mathews says. "And while I can, I'd like to encourage her to take care of herself and lead by example."

Positive Preteen Changes

When it comes to your preteen's eating habits, the most obvious no-no is drinking too much soda. According to "America's Healthiest Mom," Jyl Steinback, orange soda has 12.5 teaspoons of sugar. Two cans are equal to a one-pound box of sugar!

Here's a list of positive changes to benefit your preteen's diet:

  • Increase water intake.
  • Increase calcium to 2-3 portions a day of milk, cheese, yogurt, etc.
  • Eat protein – 6 ounces a day
  • Encourage whole grains to reach nine portions a day of brown rice, oats, popcorn, and whole-grain cereals and breads.
  • Grab for fruit, three times a day, and vegetables, four times a day.

    Other suggestions for making healthy eating fun include trying different varieties of seasonal foods, like apples, and having a tasting panel with your preteen and his or her friends, says Suzanne Vieira, department chair of the culinary nutrition program at Johnson & Wales University.

    "Growing produce is always a good thing," she says. "Urban children could use window boxes or simple containers such as dish pans. Another idea would be a scavenger hunt in the supermarket [and] also having the youngster find recipes and [helping to prepare meals]."


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