Natalie Digate Muth - Family Fit Plan: A 30-Day Wellness Transformation

Achieving a Healthy Weight for Your Child: An Action Plan for Families

ADHD: What Every Parent Needs to Know

Autism Spectrum Disorder: What Every Parent Needs to Know

Baby and Toddler Basics: Expert Answers to Parents Top 150 Questions

The Big Book of Symptoms: AZ Guide to Your Childs Health

Building Resilience in Children and Teens: Giving Kids Roots and Wings

Caring for Your Baby and Young Child: Birth to Age 5*

Caring for Your School-Age Child: Ages 5-12

Heading Home With Your Newborn: From Birth to Reality

My Child Is Sick! Expert Advice for Managing Common Illnesses and Injuries

Nutrition: What Every Parent Needs to Know

Parenting Through Puberty: Mood Swings, Acne, and Growing Pains

The Picky Eater Project: 6 Weeks to Happier, Healthier Family Mealtimes

Raising an Organized Child: 5 Steps to Boost Independence, Ease Frustration, and Promote Confidence

Raising Kids to Thrive: Balancing Love With Expectations and Protection With Trust

Retro Baby: Cut Back on All the Gear and Boost Your Babys Development With More Than 100 Time-tested Activities

Retro Toddler: More Than 100 Old-School Activities to Boost Development

Sleep: What Every Parent Needs to Know

Your Babys First Year

This book is also available in Spanish.

For additional parenting resources, visit the HealthyChildren bookstore at https://shop.aap.org/for-parents.

American Academy of Pediatrics Publishing Staff

Mary Lou White, Chief Product and Services Officer/SVP, Membership, Marketing, and Publishing

Mark Grimes, Vice President, Publishing

Kathryn Sparks, Manager, Consumer Publishing

Holly Kaminski, Editor, Consumer Publishing

Shannan Martin, Production Manager, Consumer Publications

Sara Hoerdeman, Marketing Manager, Consumer Products

Published by the American Academy of Pediatrics

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Itasca, IL 60143

Telephone: 630/626-6000

Facsimile: 847/434-8000

www.aap.org

The American Academy of Pediatrics is an organization of 67,000 primary care pediatricians, pediatric medical subspecialists, and pediatric surgical specialists dedicated to the health, safety, and well-being of infants, children, adolescents, and young adults.

The information contained in this publication 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.

Statements and opinions expressed are those of the author and not necessarily those of the American Academy of Pediatrics.

Any websites, brand names, products, or manufacturers are mentioned for informational and identification purposes only and do not imply an endorsement by the American Academy of Pediatrics (AAP). The AAP is not responsible for the content of external resources. Information was current at the time of publication.

The publishers have made every effort to trace the copyright holders for borrowed materials. If they have inadvertently overlooked any, they will be pleased to make the necessary arrangements at the first opportunity.

This publication has been developed by the American Academy of Pediatrics. The contributors are expert authorities in the field of pediatrics. No commercial involvement of any kind has been solicited or accepted in development of the content of this publication. Disclosures: Dr Muth reports a past financial relationship with the American Council on Exercise.

Every effort is made to keep Family Fit Plan: A 30-Day Wellness Transformation consistent with the most recent advice and information available from the American Academy of Pediatrics.

Special discounts are available for bulk purchases of this publication. Email Special Sales at for more information.

2020 American Academy of Pediatrics

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any meanselectronic, mechanical, photocopying, recording, or otherwisewithout prior permission from the publisher (locate title at ).

Printed in the United States of America

9-405 1 2 3 4 5 6 7 8 9 10

CB0114

ISBN: 978-1-61002-338-2

eBook: 978-1-61002-339-9

EPUB: 978-1-61002-340-5

Kindle: 978-1-61002-341-2

PDF: 978-1-61002-342-9

Cover design by Daniel Rembert

Publication design by LSD DESIGN, LLC

Library of Congress Control Number: 2018964822

Contributors

Author

Natalie Digate Muth, MD, MPH, RDN, FAAP

Reviewers

Steve Abrams, MD, FAAP

Sarah Armstrong, MD, FAAP

Blaise A. Nemeth, MD, MS, FAAP

Staff Members

Debra Burrowes

Anjie Emanuel

Mala Thapar

To my husband, Bob

My children, Thomas and Mariella

Thank you for always being up for an adventure

Thank you to the families who shared with me their successes and challenges in meeting their health and wellness goals. A special thank-you to those who pilot tested the strategies, tips, and tricks that fill the pages of Family Fit Plan. This includes my own familyBob, Thomas, and Mariellawho completed several 30-day family wellness transformations over the last few years.

I also want to thank my mom, who, more than 20 years ago, took me on an unlikely adventure to the Grand Canyon that strengthened our friendship and changed my life. That experience was the impetus for many choices Ive made over the course of my young adulthood, training, and career. Id also like to thank my dad, who showed me that when the time and circumstances are right, we can make changes that stickeven more so when we have the support and encouragement of our families.

I am grateful to the entire Publishing staff at the American Academy of Pediatrics (AAP), in particular Kathryn Sparks, who believed in this book and helped to usher it from an idea into what is in the pages that follow. Thank you to

Holly Kaminski, who oversaw an editing process that greatly improved this book. Thank you to Drs Sarah Armstrong, Blaise Nemeth, and Steve Abrams, and AAP staff members Mala Thapar, Anjie Emanuel, and Debra Burrowes, who provided invaluable feedback and insights to make this plan most useful for families.

Finally, thank you to Dr Mary Tanaka for sharing her delicious, kid-tested, healthy, easy-to-make recipes that help bring Family Fit Plan to life.

When I was 16, one of my favorite t-shirts sported the unlikely picture of a frog in a compromising situation. The stork, having just plucked the amphibious snack from a pond, found itself, instead of having a satisfying feast, being strangled by the frog. The advice below the image: Dont ever give up. Who knew this shirt and its mantra would play such an important role in my life? This was the shirt I wore on the morning that my mom and I began a breathtaking and grueling 20-mile, 3-day hike down into the depths of the Grand Canyon, and back out.