Nutrition and Exercise During Pregnancy

During pregnancy it is important that you get the appropriate nutrients and energy needed to keep you and your baby healthy. Physical activity is also just as important when you’re pregnant as at any other time of life.

NUTRITION

Follow your obstetrician’s advice regarding your use of prenatal vitamins. As mentioned, you should take vitamins only in the doses recommended by your doctor. Perhaps more than any other single vitamin, make sure you have an adequate intake (generally, 400 micrograms a day) of folic acid, a B vitamin that can reduce the risk of certain birth defects, such as spina bifida. Your obstetrician may recommend a daily prenatal vitamin pill, which includes not only folic acid and other vitamins, but also iron, calcium, and other minerals, and the fatty acids docosahexaenoic acid (DHA) and arachidonic acid (ARA). Fatty acids are “good” fats, and DHA in particular accumulates in the brain and eyes of the fetus, especially during the last trimester of pregnancy. These fatty acids are also found in the fat of human breast milk. Make sure your doctor knows about any other supplements you may be taking, including herbal remedies.

EATING FOR TWO

When it comes to your diet, do some planning to ensure that you’re consuming balanced meals. Make sure that they contain protein, carbohydrates, fats, vitamins, and minerals. This is no time for fad or low-calorie dieting. In fact, as a general rule, you need to consume about 300 more calories per day than you did before you became pregnant. You need these extra calories and nutrients so your baby can grow normally.

EXERCISE

Physical activity is just as important when you’re pregnant as at any other time of life. Discuss a fitness program with your doctor, including fitness DVDs or videotapes that you’ve found of interest. Particularly if you haven’t been exercising regularly, your doctor may suggest a moderate walking or swimming regimen, or perhaps prenatal yoga or Pilates classes. Don’t overdo it. Take it particularly slowly during the first few workouts—even just five to ten minutes a day is beneficial and a good place to start. Drink plenty of water while working out, and avoid activity with jumping or jarring movements.


Source: Caring for Your Baby and Young Child: Birth to Age 5 (Copyright © 2009 American Academy of Pediatrics). The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

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The Benefits of Well-Child Pediatrician Visits

Here are some of the benefits of well-child pediatrician visits:

Prevention. Your child gets scheduled immunizations to prevent illness. You also can ask your pediatrician about nutrition and safety in the home and at school.

Tracking growth and development. See how much your child has grown in the time since your last visit, and talk with your doctor about your child’s development. You can discuss your child’s milestones, social behaviors and learning.

Raising concerns. Make a list of topics you want to talk about with your child’s pediatrician such as development, behavior, sleep, eating or getting along with other family members. Bring your top three to five questions or concerns with you to talk with your pediatrician at the start of the visit.

Team approach. Regular visits create strong, trustworthy relationships among pediatrician, parent and child. The AAP recommends well-child visits as a way for pediatricians and parents to serve the needs of children. This team approach helps develop optimal physical, mental and social health of a child.


Source: American Academy of Pediatrics (Copyright © 2017). The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

Physical Activity = Better Health

Pediatricians continue to be disturbed by the trends they’re seeing in the levels of physical activity of children, which appear to be headed in the wrong direction. One survey concluded that less than 25% of children in grades 4 through 12 participate in 20 minutes of vigorous activity or 30 minutes of any physical activity per day. Particularly with weight management as a goal, those numbers aren’t good enough.

Not only will regular physical activity help your child lose weight and maintain that weight loss, but it has many other benefits. For example, if your child exercises regularly, he’ll have

  • Stronger bones and joints
  • Greater muscle strength
  • A decrease in body fat
  • Improved flexibility
  • A healthier cardiovascular system (thus reducing his risk of developing heart disease and high blood pressure)
  • A reduced likelihood of developing diabetes
  • More energy
  • A greater ability to handle stress
  • Improvements in self-confidence and self-esteem
  • Greater social acceptance by physically active peers
  • Opportunities to make new friends
  • Better concentration at school

Getting Started

You should have a clear picture of your child’s activity level—and whether he needs to change course. Is he watching too much TV? Is he spending too little time playing outdoors after school or on weekends?

As a parent, you need to help your overweight child get moving. To repeat, he should be doing some physical activity every day. In fact, it should become as routine a part of his life as brushing his teeth and sleeping.

So where should you begin? How much time does your child need to spend being active and how intense does this activity need to be?

The answers to these questions may be different for your child than it is for another boy or girl. If your overweight youngster has been completely sedentary, with no PE classes at school, no outdoor play, no extracurricular physical activities, and hours of TV watching every day, his starting point should be different than that of a fairly active youngster. There are plenty of activities that he can choose from, and he should begin to slowly and gradually pick up the pace.

Let’s say that your child decides to try getting his physical activity by taking walks or hikes with an older sibling through a nearby park. If he is really out of shape or if he has trouble imagining doing any walking at all, encourage him to set a goal of walking for only 1 minute at a time (“Can you walk for just 60 seconds?”). Once he realizes that 1 minute is an attainable target, have him increase his walking sessions progressively, to 2 minutes each time, then 3 minutes, and so on, until he’s walking for 30 minutes or more. If your youngster is already in better shape, he may want to start with a 15-minute walk and then increase it in 5-minute increments to 20 minutes, 25 minutes, and beyond. The ultimate goal is to have him spend an hour being active each day.

To most of us, a minute or two of walking doesn’t sound like much. In fact, many adolescents and adults think that exercise doesn’t really count unless it’s intense and even hurts (as the cliché goes, “No pain, no gain”). But for a child trying to lose weight, every little bit of activity helps, whether it’s a short walk to the school bus stop or a climb up a flight of stairs at school. Ultimately, once your child gets into better shape, you can encourage him to increase the duration and intensity of his activity, but the most important thing is that he just get moving and do it regularly.


Source: A Parent’s Guide to Childhood Obesity: A Road Map to Health (Copyright © 2006 American Academy of Pediatrics)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

Summer Tips: Boating & Beach Safety

Swimming is a fantastic form of exercise and a major component of many spring break trips and summer break fun. But parents should remember that swimming also comes with risk. Follow these tips from the American Academy of Pediatrics to protecting children from drowning.

BOATING SAFETY

  • Children should wear life jackets at all times when on boats, docks or near bodies of water.
  • Make sure the life jacket is the right size for your child. The jacket should not be loose and should always be worn as instructed with all straps belted.
  • Blow-up water wings, toys, rafts and air mattresses should not be used as life jackets or personal flotation devices. Adults should wear life jackets for their own protection, and to set a good example.
  • Adolescents and adults should be warned of the dangers of boating even as a passenger when under the influence of alcohol, drugs, and even some prescription medications.
  • Children follow your example, whenever you are on a boat – everyone, kids and adults should wear a life jacket.

OPEN WATER SWIMMING SAFETY

  • Never swim alone. Even good swimmers need buddies!
  • A lifeguard (or another adult who knows about water rescue) needs to be watching children whenever they are in or near the water. Younger children should be closely supervised while in or near the water – use “touch supervision,” keeping no more than an arm’s length away.
  • Make sure your child knows never to dive into water except when permitted by an adult who knows the depth of the water and who has checked for underwater objects.
  • Never let your child swim in canals or any fast-moving water.
  • Ocean swimming should only be allowed when a lifeguard is on duty.
  • Teach children about rip currents. If you are caught in a rip current, swim parallel to shore until you escape the current, and then swim back to shore.
  • Be aware that pools and beaches in other countries may not have lifeguards, and pools may have unsafe drain systems. Supervise children closely.
  • At the beach, stay within the designated swimming area and ideally within the visibility of a lifeguard
  • Be aware of rip currents. If you should get caught in one, don’t try to swim against it. Swim parallel to shore until clear of the current.
  • Seek shelter in case of storm. Get out of the water. Get off the beach in case of lightning.

Source: American Academy of Pediatrics (Copyright © 2018). The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.


Summer Tips: Pool Safety

Swimming is a fantastic form of exercise and a major component of many spring break trips and summer break fun. But parents should remember that swimming also comes with risk. Follow these tips from the American Academy of Pediatrics to protecting children from drowning.

POOL SAFETY

  • Never leave children alone in or near the pool or spa, even for a moment; close supervision by a responsible adult is the best way to prevent drowning in children.
  • Whenever children under age 5 are in or around water, an adult – preferably one who knows how to swim and perform CPR – should be within arm’s length, providing “touch supervision.”
  • Install a fence at least 4 feet high around all four sides of the pool. The fence should not have openings or protrusions that a young child could use to get over, under, or through.
  • Make sure pool gates open out from the pool, and self-close and self-latch at a height children can’t reach. Consider alarms on the gate to alert you when someone opens the gate. Consider surface wave or underwater alarms as an added layer of protection.
  • The safest fence is one that surrounds all 4 sides of the pool and completely separates the pool from the house and yard. If the house serves as the fourth side of the fence, install an alarm on the exit door to the yard and the pool. For additional protection, install window guards on windows facing the pool. Drowning victims have also used pet doors to gain access to pools. Keep all of your barriers and alarms in good repair with fresh batteries.
  • Keep rescue equipment (a shepherd’s hook ­– a long pole with a hook on the end — and life preserver) and a portable telephone near the pool. Choose a shepherd’s hook and other rescue equipment made of fiberglass or other materials that do not conduct electricity.
  • Avoid inflatable swimming aids such as “floaties.” They are not a substitute for approved life jackets and can give children and parents a false sense of security.
  • Children over age 1 may be at a lower risk of drowning if they have had some formal swimming instruction. However, there is no evidence that swimming lessons or water survival skills courses can prevent drowning in babies younger than 1 year of age.
  • The decision to enroll a child over age one in swimming lessons should be made by the parent based on the child’s developmental readiness and exposure to water, but swim programs should never be seen as “drown proofing” a child of any age.
  • Avoid entrapment: Suction from pool and spa drains can trap a swimmer underwater. Do not use a pool or spa if there are broken or missing drain covers. Ask your pool operator if your pool or spa’s drains are compliant with the Pool and Spa Safety Act. If you have a swimming pool or spa, ask your pool service representative to update your drains and other suction fitting with anti-entrapment drain covers and other devices or systems. See PoolSafely.gov for more information on the Virginia Graeme Baker Pool and Spa Safety Act.
  • Large, inflatable, above-ground pools have become increasingly popular for backyard use. Children may fall in if they lean against the soft side of an inflatable pool. Although such pools are often exempt from local pool fencing requirements, it is essential that they be surrounded by an appropriate fence just as a permanent pool would be so that children cannot gain unsupervised access.
  • If a child is missing, look for him or her in the pool or spa first.
  • Share safety instructions with family, friends and neighbors.

Source: American Academy of Pediatrics (Copyright © 2018). The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.


11 Ways to Encourage Your Child to Be Physically Active

Did You Know?

  • Only 1 in 3 children are physically active every day.
  • Less than 50% of the time spent in sports practice, games, and physical education class involves moving enough to be considered physical activity.
  • Children and teens spend more than 7 hours per day on average using TVs, computers, phones, and other electronic devices for entertainment.
  • About 1 out of 3 children is either overweight or obese in the United States.
  • Overweight teens have a 70% chance of becoming overweight or obese adults.

Getting Started

Parents can play a key role in helping their child become more physically active. Here are 11 ways to get started:

  1. Talk with your child’s doctor. Your child’s doctor can help your child understand why physical activity is important. Your child’s doctor can also suggest a sport or activity that is best for your child.
  2. Find a fun activity. Help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will continue it. Get the entire family involved. It is a great way to spend time together.
  3. Choose an activity that is developmentally appropriate. For example, a 7- or 8-year-old child is not ready for weight lifting or a 3-mile run, but soccer, bicycle riding, and swimming are all appro­priate activities.
  4. Plan ahead. Make sure your child has a convenient time and place to exercise.
  5. Provide a safe environment. Make sure your child’s equipment and chosen site for the sport or activity are safe. Make sure your child’s clothing is comfortable and appropriate.
  6. Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.
  7. Be a role model. Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.
  8. Play with your child. Help her learn a new sport.
  9. Turn off the TV. Limit TV watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.
  10. Make time for exercise. Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise.
  11. Do not overdo it. When your child is ready to start, remember to tell her to listen to her body. Exercise and physical activity should not hurt. If this occurs, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If your child’s weight drops below an average, acceptable level or if exercise starts to interfere with school or other activities, talk with your child’s doctor.

Remember

Exercise along with a balanced diet provides the foundation for a healthy, active life. This is even more important for children who are obese. One of the most important things parents can do is encourage healthy habits in their children early on in life. It is not too late to start. Ask your child’s doctor about tools for healthy living today.


Source: Encourage Your Child to Be Physically Active (Copyright © 2003 American Academy of Pediatrics, Updated 10/2015). The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.


Connecticut Open House Day

Saturday, June 9, 2018
Connecticut Open House Day

Connecticut Open House Day offers a chance for your family to sample more than 200 of Connecticut’s great destinations. Visit museums, galleries, historic sites, parks and attractions in every corner of the state. Along the way you’ll find:

  • Free or Discounted Admission Prices
  • Special Offers
  • Complimentary Refreshments
  • Interactive or Special Tours
  • Costumed Guides
  • Visitor Gifts or Offers
  • Site-Related Book Signings

The 14th annual Connecticut Open House Day is sponsored by the Connecticut Office of Tourism and is a great way to discover or rediscover all that is happening in our state.

CLICK HERE for a list of attractions!

Connecticut Trails Day 2018

Connecticut Trails Day
June 2 & 3, 2018

Did you know that Connecticut hosts the largest National Trails Day® celebration in the nation?

Get your family outside for a hike! This year, there are 250 events scheduled for June 2 & 3. You can check them out on the Connecticut Forest & Park’s: ONLINE DIRECTORY.

Trails Day events are free and have a volunteer guide. Activities include hikes, family walks, trail runs, paddles, bike rides, historical strolls and so much more!

Helping Your Child Cope with Conflict

Help Children Act Calm

  • Let them know that it takes more courage to walk away from a fight than to stay and fight.
  • Teach them that fights don’t solve problems—they make new ones.
  • Remind them that when they get mad but don’t fight, they have really won.

Sometimes, getting along with other kids is hard. Some kids:

  • Get into fights when they are angry.
  • Get teased a lot.
  • Encourage others to fight.

This can make your child feel bad or get in trouble. Teach your child how to deal with anger and stay out of trouble.

Everyone Gets Mad

Anger doesn’t usually last a long time, but it is a very strong feeling when it happens. Children get mad when:

  • Their feelings are hurt or they can’t do what they want.
  • Others don’t understand them or lie about them.
  • They feel left out or others don’t act the way they want.

When children are mad, their bodies react:

  • Their hearts beat faster and their faces feel hot and sweaty.
  • It might be hard to breathe and they can’t think clearly.
  • They have a lot of energy and want action.

When children are angry, it is:

  • Good to put their feelings into words.
  • Not good to hit someone, break things, or say things that hurt.

Teach Your Child to ACT CALM

When children get mad, they can ACT:

Acknowledge – Acknowledge angry  feelings.Notice changes in their bodies.

Calm down – Breathe deeply, count t o 10, or walk away.Punch a pillow, run, or play music.

Think and talk – Think about the problem and ways to fix it. If someone doesn’t know what children are trying to say or do, they need to explain themselves.Talk with someone about being mad and ways to fix  the problem without fighting. If there is nobody to talk to right away, stop and think, “This is why I’m mad and what I need to do is …”

If someone tries to start a fight, your child can be the one to stay CALM:

Calm down – Keep a safe distance from the other person. Take slow, deep breaths. Stay alert and stand tall.

Avoid – Avoid name-calling or returning insults. It only makes things worse. Avoid other kids who may want to fight. Try to talk in private with the kid who wants to fight.

Listen – Calmly listen to what the other kid says. Ask, “What does this person really want?”

Move on – Find ways to solve the problem without fighting. Use humor. “I wouldn’t want you to catch my cold.”Give a reason.  “We’ll both get thrown off the team if we fight.” Walk away. If nothing else works, it’s best to walk away.

Children do what they see others do. You are your child’s most important role model.

If your child is still having trouble getting along with other kids, talk with your pediatrician.


Source: Connected Kids: Safe, Strong, Secure (Copyright © 2006 American Academy of Pediatrics) The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.