Get outside, buy healthy, talk it out: Three ways to keep kids healthy during this extended time at home

At the same time, many of us are leading a more sedentary lifestyle — including our kids. Without recess, sports practices and active playdates with friends, they may not be getting the activity they need to stay healthy and fit.

"Because of COVID, we've all experienced unplanned lifestyle changes," said Dr. Kori Flower, a pediatrician and professor at UNC-Chapel Hill's School of Medicine. "Some of those do put us at risk for unhealthy habits and unhealthy behaviors."

Flower said she's talking daily to patients and their parents about staying on track with healthy habits and lifestyles even as we're cooped up at home or our usual activities are curbed.

"Children and adults will benefit from thinking about self-care, generally, during COVID, and that includes healthy food and drink — eating as healthy as possible and continuing to be active," Flower said.

Here's how kids and their parents can stay the course on a healthier path.

You probably already knew this, but it bears repeating: getting outside and active is critical right now. It boosts our mood and keeps our bodies healthy. If it's too rainy for outdoor activities, Flower recommends find ways to be active inside too — whether it's through a YouTube workout video or an indoor obstacle course.

"Everybody needs at least an hour of physical activity a day," Flower said. It should be of "moderate intensity," which covers a brisk walk or bike ride — or mopping the floor or a family dance party in the kitchen.

"It's important for each family to think about what is a good fit for them and find a menu of things to choose from," she said.

If kids resist, parents need to take the lead. "Sometimes, when parents take the lead and spark activity outside, that really gets kids going and kids do need that from us, as adults," she said. "We can be a very effective spark for children to get them started."

What's more, as parents and kids get outside, together, that can trigger more good habits down the road.

"When families do lifestyle changes together, they tend to be more sustained," Flower said.

Instead of stocking up on chips, cookies and other processed foods, buy as many fresh fruits and vegetables as possible, Flower said

"My own kids tell me that if it's not in the house, then, obviously, they won't eat it," said Flower, a mom of three. "I take that seriously. Conversely, they say that they will be eating whatever I put in the refrigerator. I know that it's my job to put the fruits and vegetables in there.

When fresh produce isn't available, frozen and canned versions that don't include added sugar or salt are great options too.

"Those are excellent substitutes and very ready for children to eat," she said.

For families who aren't able to afford fresh or healthy foods, here are two resources:

If you're worried that your kids may be settling into some unhealthy lifestyles, Flower recommends talking to them about the stress they're under.

"Acknowledge there's more temptation to perhaps sit on the couch or eat less healthy foods," she said. "Just acknowledging the stress they are under is a good starting point."

From there, she recommends they check in with their pediatrician about any concerns about weight gain. Most pediatricians are available now for appointments by phone or video.

"Pediatricians will want to hear about parents' concerns about mental health, unhealthy eating or concerns about weight gain," she said. "And most of us can be available in some way virtually."