Healthy Lifestyle for Kids
Cancer Council Community Speakers
Our Vision:
Our Mission:
To defeat cancer through engaging the community
Cancer Defeated
About The Cancer Council NSW Research Patient support and information Cancer prevention and screening Advocacy Working in the community
Fundraising
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fundraiser
The Greater Western Sydney Region
The Community Hub is at
39 Ingham Drive
CasulaNSW 2170
What is cancer? Cancer is a disease of cells Genes instruct a cell to do the right thing
at the right time. Sometimes a cell ignores instructions and
grows out of control This leads to the development of tumours
– benign or malignant
Lifestyle Factors that Protect Against Cancer
Being physically active
Eating a healthy diet Maintaining a healthy body weight
Why are Healthy Eating & Activity Important for Children?
Growth & development Gives them energy to learn & play Set up healthy behaviours
Maintain a healthy weight
Tips for Healthy Children
Get Active Drink water Limit juice & soft drinks Eat fruit and vegetables Pack a healthy lunch box Eat healthy snacks Enjoy breakfast
Being Active
At least 1 hr of energetic activity
No more than 2 hours watching TV or small screen recreation
Being Active – Tip for parents Be a role model Include activity in your family outings Offer them a range of physical activities to choose form Be prepared for activity opportunities Give gifts that promote activity Encourage your children to walk or ride to school with
supervision. Make the most of your neighbourhood facilities Keep it fun Make being active your way of life
Drink H2O
Water quenches thirst
Tips for drinking more water
Reduced fat milk - for children over 2 years
Breastfeeding is also important for health
Reduce Sugary Drinks
Fruit juice, cordial, soft drinks and sports drinks are high in sugar
These drinks should only be
consumed occasionally – not everyday
Offer fruit instead of fruit juice
Reduce Sugary Drinks
Sugar per 250ml glass Water = 0 teaspoons (tsp) Apple juice = 6 tsp Soft drinks = 6 tsp Orange juice (no added sugar) = 4 tsp
Fruits and Vegetables
87% don’t eat enough vegetables 30% don’t eat enough fruit Potentially protective against cancer
Eating more fruit and vegetables is one of the best improvements you can make to your child's diet
How Much Fruit and Vegetables Do We Need?
AGE (years) VEGETABLES (serves)
FRUIT (serves)
4 – 7 2 – 4 1 – 2
8 – 11 3 – 5 1 – 2
12 – 18 4 – 9 3 – 4
Adults 5 + 2 +
Pregnant Women 5 – 6 4
Breastfeeding 7 5
How Much is a ‘Serve’?
One serve of FRUIT is 150 grams of fresh fruit or:
How Much is a ‘Serve’?
One serve of VEGETABLES is 75 grams of fresh vegetables or:
Getting children to Eat More Fruit & Veg
Take your children fruit and veg shopping Let children prepare their own fruit & veg snacks Add chopped fruit to cereal or porridge Cut fruit and veg into small bite size pieces Add extra vegies to sandwiches or meals Freeze fruit for a cool tasty snack Grow some vegies or herbs at home in pots
Healthy Lunchboxes
Steps to a healthy lunchbox: Carbohydrate base Protein food Vegetables A bottle of water One or more pieces of fruit One or more serves of dairy
Healthy Snacks Children should be offered a variety of
healthy snacks
Healthy Snack ideas Crisp bread with cheese and tomato Low fat muffins or fruit scones Fresh or canned fruit Low fat yoghurt or custard
Start the day with breakfast
Eat a healthy breakfast every morning Many children skip breakfast Healthy breakfast ideas
- wholegrain breads and cereals,
- reduced fat milks and yoghurt,
- fruit
Understanding Food Labels
Information on food labels can help you make healthy choices
All food products have a table – called the Nutrition Information Panel, and the ingredients list
Understanding Food Labels Look at the per 100g or ml column when
comparing food or drink products Look for foods with more than 4g fibre per 100g
Nutrients Per 100g - Food Per 100ml - Drinks
Total fat Less than 3g Less than 1.5g
Saturated fat Less than 1.5g Less than 0.75g
Sugars Less than 5g Less than 2.5g
Sodium Less than 120mg Less than 60mg
The Parents Jury An online network for parents who would like to
improve food and physical activity environments of children
www.parentsjury.org.au
Passive smoking & second-hand smoke
Passive smoking is the inhalation of second-hand smoke (SHS)
Exposure to SHS causes illness in adults and children
Avoid exposure to SHS
Make your car and home a smoke-free zone
Quitting smoking
Benefits of quitting:Improved health for you and your kidsBetter fitnessFinancial savings
Contact the Quitline on 137 848 (for the cost of a local call) or go to:http://www.13quit.org.au/
SunSmart Kids Australia has the highest rate
of skin cancer in the world
Childhood exposure increases the risk
Most skin cancers can be prevented
Protecting children’s skin Check often that children are protected
Encourage children to play
in the shade
Re-apply sunscreen every
2 hours
Helpful tips Choosing hats, clothing and sunscreen
Shade
Role modelling
Protecting children’s skin Plan the days activities
Clothing
Hat
Shade
Sunscreen
SunSmart Early Childhood and Primary School Program
Sun protection policies and practices in primary schools and Early Childcare Services
Reducing risk to children and staff
SunSmart sign on display
For More Information For more information contact the
SunSmart Info Line on 9334 1761 or visit the website:
www.cancercouncil.com.au/sunsmart
Take home messages Get Active Drink water Limit juice & soft drinks Eat fruit and vegetables Enjoy breakfast Eat healthy snacks Pack a healthy lunch box Don’t smoke around kids Protect kids from sun exposure
The Cancer Council Helpline:13 11 20
From 9am to 5pm Monday to Friday– Call 13 11 20 in NSW– TTY (02) 9334 1865 for the hearing impaired– 13 14 50 for translating & interpreting services
www.cancercouncil.com.au
How you can help Be cancer smart Make a donation Raise funds Volunteer Join a research project
We can all be smarter about cancer!
Find out more – contact us on 13 11 20
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