Do you or your children have trouble sleeping at night? There are many factors that can disrupt your quality of sleep. For example, according to the Sleep Health Foundation, if adults and children spend too much time viewing screens, don’t get enough physical activity, have irregular sleeping routines, and consume caffeine, they may have issues falling asleep. Consuming excessive sugary, salty, or caffeinated foods can cause you and your children to feel more alert and awake. In addition, if you or your children go to bed hungry or eat too much before bed, this can create problems with falling asleep. So the question becomes, how much can you eat before bed so you do not eat too much but you eat enough to comfortably sleep through the night? Try some of these healthy, light snack suggestions; these snack ideas will fill you up but won’t leave you feeling too full!

• One tablespoon of almond butter on a slice of whole wheat toast
• One apple or banana with almond butter or peanut butter
• A half of a cup of whole grain cereal with milk
• Crackers with low-fat cheese
• A half of a cup of Greek yogurt

These are some examples of foods that you and your children can eat before bed that will satiate you without making you feel too full. These food examples contain 150-200 calories and include some form of carbohydrates, which can help increase tryptophan into the brain and induce sleep, and protein, which can help you and your children stay fuller all night.. When choosing snacks to eat after dinner and prior to bedtime, try to focus on foods that include carbohydrates – but not too much sugar and protein – to help satisfy your appetite until the morning!

 

References:

Perry, G. S., Patel, S. P., & Presley-Cantrell, L. R. (2011). Raising awareness of sleep as a healthy behavior. Preventing Chronic Disease. doi: http://dx.doi.org/10.5888/pcd10.130081

 

Happy New Year to you and your family! With the New Year comes a fresh start and gentle reminders of healthy habits. Drum roll please! We would like to reintroduce our 5210 program and discuss what it stands for and how to implement the healthy practices it purposes as a family.

 

5 or more servings of fruits and vegetables

• The United States Department of Agriculture recommends that half of a person’s plate should be fruits and vegetables (http://www.choosemyplate.gov).
• A serving of fruits and vegetables is 1 medium fruit; ½ cup of chopped, canned or cooked fruit; ¼ cup of dried fruit; 1 cup of raw leafy greens; ½ cup of raw or cooked vegetables; and/or ½ cup of 100% fruit or vegetable juice.

2 or fewer hours of recreational screen time

• Screen time is free time spent sitting or reclining in front of televisions, computers, tablets, and similar screens.
• No screen time is recommended for children under 2 years old (The American Academy of Pediatrics, 2015).
• Less than 2 hours per day of screen time is recommended for children and adolescents 2 years of age and older (The American Academy of Pediatrics, 2015).

1 or more hours of physical activity every day

• Physical activity is any movement of the body that raises one’s heart rate above their resting heart rate.
• Types of physical activity include:
  • Aerobic – Involves moving large muscle groups that make a person’s heart, lungs, and muscles work noticeably harder. Examples include bicycling, swimming, and playing chase games.
  • Muscle-strengthening – Includes climbing; swinging on playground equipment; and doing sit-ups, push-ups, and resistance training.
  • Bone-strengthening – Creates an impact on bones, such as hitting a baseball or softball, jumping rope, or doing gymnastics.

0 sweetened beverages

• Sweetened beverages contain caloric sweeteners, like sugar and syrups, and include fruit drinks, sodas, and sports drinks.
• Drinking beverages with added sugar can contribute to obesity-related issues, diabetes, and tooth decay.

Build these healthy habits into your daily routines!

• Eat colorful fruits and veggies, and make your plate cheerful.
• Limit screen time to help with sleep and create time for other free-play activities.
• Get physical to create healthy hearts, strong muscles, and dense bones.
• Limit sugary drinks to reduce health threats in children.

For more information, explore our website at https://5210.psu.edu/

 

References:

http://www.choosemyplate.gov

American Academy of Pediatrics. (2015). Retrieved from https://www.aap.org/en-us/about-the-aap/aap-press-room/Pages/Children-And-Media-Tips-For-Parents.aspx