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Simple changes can make a big difference

More and more Americans are gaining an unhealthy amount of weight. Children who gain too much weight are more likely to have health problems when they get older and are also more likely to be overweight adults. Simple changes can make a big difference for the whole family. For overweight children the goal is simple – slow down the rate of weight gain in order to give their bodies a chance to catch up with their weight as they grow taller.

A scientific study* showed that families can slow the rate of weight gain in overweight children just by making 2 simple changes:

  1. Cut 100 calories from the daily diet
  2. Add 2,000 extra steps a day

Read on for simple and effective ideas on how to help your kids do just that, plus additional tips and resources to help your whole family follow a healthy lifestyle.

*Funded by The SPLENDA® Brand and NIH grant DK42549.

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SPLENDA® Lifestyle Management Guide

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Some simple ways to cut 100 calories

Flip the cards below to discover tasty, lower calorie alternatives to traditional snacks and drinks.

Instead of a pitcher of juice sweetened with a cup of sugar, try…

…a pitcher of juice sweetened with a cup of SPLENDA® No Calorie Sweetener, Granulated. (Approximate Calories Saved: 678)

Instead of cereal with 2 teaspoons sugar sprinkled on top, try…

…cereal with one packet of SPLENDA® No Calorie Sweetener sprinkled on top. (Approximate Calories Saved: 28)

Instead of fruit-on-the-bottom yogurt (6 oz.), try…

…yogurt made with a no calorie sweetener such as SPLENDA® Brand Sweetener. (Approximate Calories Saved: 90)

Instead of 8 fluid ounces fresh-squeezed lemonade sweetened with sugar, try…

… 8 fluid ounces fresh-squeezed lemonade sweetened with SPLENDA® No Calorie Sweetener. (Approximate Calories Saved: 84)

Fun ways to add 2,000 steps a day

Flip the cards below for some fun ways you can encourage your children to get their 2,000 extra steps—and you can join in too!

Instead of sitting still and watching TV, have your child try…

…moving during every commercial! Do jumping jacks, use a hula hoop, or make up a dance.

Instead of playing computer games after school, have your child try…

…shooting hoops or riding bikes or scooters with other kids in the neighborhood. Or, help out around the house!

Instead of watching a regular video, have your child try…

…doing a jazzercise or hip-hop video or DVD with friends or family.

Instead of asking to be driven everywhere, have your child try...

…walking, biking, rollerblading or skateboarding to where they want to go, whenever possible.

How can I encourage my family to make healthier choices all day long?

Explore below to discover easy tips for…

Healthy Choices Tips For Your Family
Healthy Choices Tips For Your Family

Using SPLENDA® Sweetener Products instead of sugar is an easy way to reduce the added sugar and extra calories in your family’s diet.

Healthy Choices Tips For Young Children
Healthy Choices Tips For Young Children

Finely chop vegetables and add them to things like spaghetti sauce, pizza, burgers, or macaroni and cheese!

Healthy Choices Tips for Teens
Healthy Choices Tips for Teens

Take teens grocery shopping and allow them to choose healthy snacks to keep at home!

How to Pack a Healthy Lunchbox

Trimming empty calories from lunches is a snap. Try introducing some of these foods into your child’s lunchtime routine:

  • water, a can of low sodium vegetable juice, or 1% milk
  • whole wheat bread, bagels, pita pockets, or tortilla wraps
  • individual servings of fresh fruit, unsweetened applesauce, or canned fruit in a light syrup or its own juice
  • low fat yogurt, calcium-fortified orange juice, or reduced fat cheese
  • baked chips, pretzels, breadsticks, popcorn, rice crackers, or other reduced fat crackers
  • low fat turkey breast, bologna, chicken breast, ham, or roast beef
  • graham crackers, fruit, low fat trail mix, granola bars, fig bars
  • hummus, mustard, or bean dip
  • a high-fiber breakfast bar