Your health: Parents and kids should get outdoors

Go out and play

Recently published research shows that most young children's parents don't spend enough time outdoors with them.

The Washington Post reports that kids who are in day care are less likely to regularly spend time outside with their folks than those who are at home full time.

The study, published in the Archives of Pediatric & Adolescent Medicine, analyzed records for 8,950 preschoolers, a sample it said statistically represents approximately 4 million children. It found that 49 percent of the children were not taken outside to play every day by one of their parents.

The American Academy of Pediatrics suggests that kids play outside as often as possible, because outdoor play provides physical and mental benefits and can help ward off obesity.

Counting sheep

For those who can't get enough of numbers, here are few facts and figures regarding sleep and sleep disorders.

Ÿ One-third of Americans suffer from insomnia at some point in their lives.

Ÿ 14 to 15 hours of sleep a night is recommended by the Mayo Clinic for infants, 12 to 14 hours for toddlers and 10 to 11 for school-age children.

Ÿ 2 million U.S. children suffer from sleep disorders.

Ÿ 18 million Americans probably suffer from sleep apnea, with more than half of them undiagnosed.

Ÿ $15.9 billion is added to national health care costs by sleep problems, according to the National Commission on Sleep Disorders.

Tips for eating out

Eating out is a way of life for many people be it a fast-food sandwich for lunch or takeout Chinese food.

Although meal planning and weight loss can be more difficult when you eat out, you can be a prepared consumer. The Harvard Medical School newsletter offers suggestions on how to make your dining experience as healthy as it is enjoyable.

Ÿ Ask how the food is prepared. Talk with the restaurant staff before you order about the various menu selections and how they're prepared.

Ÿ Look for less. Consume less saturated fat and fewer calories. Skinless chicken, fish or lean meat that's been broiled, poached, baked or grilled is a more health-conscious option than fried foods.

Ÿ Practice portion control. If it looks like there's more food on your plate than your meal plan calls for, section off the serving size you want and ask for a “doggie bag.”

Ÿ Order an extra side of veggies. Nonstarchy vegetables, such as green beans, broccoli, asparagus or summer squash, are good low-calorie choices.