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Nutrition


a few slices of onion for extra fl avor, along with a drizzle of olive oil. For dessert, ball a watermelon and add some blueberries, strawberries and grapes. Serve a lovely punch made with sugar-free lemonade and cranberry juice (using a sugar-free sweetener if needed). Add a sliced lemon to the punch bowl. If something sweet is the ticket, mix a can of crushed pineapple (including the juice) and a box mix of angel food cake. Bake as directed. Serve it with strawber- ries and low-fat yogurt. What a delicious, low-calorie treat! You may fi nd that your guests love the delicious taste of your menu so much, they won’t even know it’s good for them! You can choose to be healthier, so make the most of any opportunity to do


g


Get Moving! After noting the overweight issue with


today’s children, it’s easy to see why we need to change our menus. But poor food choices aren’t the only problem. American kids are not getting enough rest or exercise, and they are spending too many hours in front of the TV or computer. Children need eight to ten hours of sleep each night. Kids need time to unwind and relax before bed, so the bedroom should be an electronic-free zone. A good bedtime routine — such as taking a bath or reading before bed — helps children achieve better sleep.


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so. Enjoy your friends, family and, espe- cially, your children, at your next picnic. T ese are the good old days!


Melanie J. Wilhelm, DNP, CPNP, is celebrating ten years in primary care at Pediatric Specialists in Norfolk, VA, as well as serving as adjunct faculty at Old Dominion University.


Kids need at least an hour of vigorous physical exercise each day, and they should spend less than two hours in front of the TV or computer daily. Consider using a portable kitchen timer to monitor screen time. This allows more time for children to exercise!


Don’t just sit around while the food is cooking. Keep kids active with simple, fun games. Your children will follow your lead, so get involved. You may fi nd that you have more fun than they do! Consider trying: tag, kickball, vol-


leyball, fl ag football, Frisbee, soccer, four- square hopscotch, croquet, swimming, basketball, baseball, tennis, badminton or hide-and-seek.


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