Keep Kids Healthy As We Head Into Winter

Photo by Ksenia Chernaya

While families are spending time indoors this winter, it is important to promote healthy habits amongst children. Dr. Zind and Dr. Littler of Western Colorado Pediatric Associates are the founders of We Can! Mesa County, a fun program for kids who are struggling with weight. Dr. Zind offers advice on practical tips for families to stay well this winter:

1. Play outside

We are so fortunate to live in a moderate climate. Most days are sunny and not extremely cold. The keys to playing outside on cold days are dressing warmly and taking frequent warm up breaks. Go sledding, hiking, build a snowman or go to the neighborhood park.

2. Limit screen time

Time in front of a screen is sedentary time. When the screen is off, children are exercising their brains as well as their bodies just by moving more. (We don’t count online schooling as screen time.)

3. Be active as a family 

Because of the COVID-19 pandemic, socialization is limited. That means parents need to be creative and play with their kids. Children love attention from their parents. Make stay-at-home a time to really enjoy each other — this may be having a dance party or playing hide and seek or tag. 

4. Engage children in household chores

Doing things together like folding the laundry or unloading the dishwasher can be “chores,” but when turned into games and races they are fun family bonding activities. 

5. Watch the snacks

We have seen increased weight gain in many children since the pandemic. Being bored at home leads to excessive snacking. Some ideas for healthy snacking at home are to keep healthy snacks readily available, have a snack schedule, and even put a basket out for each child with their snacks for the day. Limit those quick high calorie/low nutrition snacks and sugary beverages in your home. If they are there, children will eat and drink them. 

 A healthy diet to boost the family’s immunity starts with eating lots of fruits and vegetables. Dr. Zind recommends the “five a day” rule. 

“The same information to staying healthy — getting good sleep, exercise and a healthy diet that our grandmothers would have told us — is the same advice I recommend,” says Dr. Zind. She adds that now is a good time to try new, healthy recipes at home.

Overall, creating a family culture around staying healthy encourages everyone to be involved. Asking children what they think is healthy for their bodies allows them to reflect on the choices they have available to them and how they can prevent sickness. This understanding gets the whole family to buy into staying healthy together, which keeps kids focused in school, parents at work and everyone from missing out on fun winter activities. 

The We Can! Mesa County program empowers children to make healthy lifestyle changes through cooking classes, grocery store tours, gardening and active games. Families interested in getting involved can check their Facebook page or call Dr. Zind or Dr. Littler at 970-243-5437. They are planning on hosting a remote Cooking Matters class in January.