Children are sponges and mirrors meaning they take on many of their parents’ habits both good and bad this is especially true when it comes to eating exercise and other healthy habits.
Help your kids develop healthy behaviors to last a lifetime.
1. Eat Plenty of Fruits and Vegetables
Children need plenty of fruits and vegetables to get essential nutrients like vitamin A, potassium, fibre and iron. These foods help protect kids from heart disease, stroke and some cancers.
Try to include choices from all food groups at every meal and snack. Offer a variety of nutrient-dense fruits and vegetables, whole grains, lean protein foods, low-fat or fat-free dairy and soy alternatives.
Avoid using food as a reward or to punish children this can turn healthy eating into a negative experience. Make meals together as a family to encourage healthy eating. Offer kids lots of colourful vegetables and let them help choose what to eat each day. Add a range of veggies to family favourites like stir-fries, curries and roasts, or serve them with a salad on the side.
2. Drink Plenty of Water
Keep kids hydrated by offering water or milk at mealtimes and in between. Limit juice and other sugary drinks that are high in fat, sugar, and salt.
The amount of fluid kids need depends on age, body size, health (sickness or activity level), and the weather. Kids should drink something with every meal and sip water whenever they’re thirsty.
If they’re thirsty when exercising or out in hot weather, give them extra water to help make up for the fluid they lose through sweat. Encourage them to choose water instead of sports or energy drinks because they have empty calories and little nutrition. A water bottle is always handy for kids on the go.
3. Get Enough Sleep
There’s a lot more to healthy living than eating right and being active. Children and teens also need enough sleep and limited screen time to promote good mental, emotional and physical health.
Regularly not getting enough sleep can affect a child’s learning, behavior and mood. It may also lead to weight problems, hypertension and depression.
Help your kids develop a healthy sleeping routine by setting a reasonable bedtime, encouraging them to eat dinner before turning off the TV and making sure that their phones are put away (their blue light suppresses the body’s natural melatonin production). By modeling these habits and being consistent about it, your children will be more likely to follow suit. The old saying “early to bed and early to rise makes a man healthy, wealthy and wise” still applies today!
4. Exercise Regularly
The adults in kids’ lives have a big influence on their health habits. Campbell County Health encourages families to set a good example by exercising regularly and eating well, as well as promoting healthy sleep.
Exercise not only helps kids feel good physically, but it can also improve mental and emotional health. Physical activity stimulates the release of endorphins, which are “feel-good” chemicals that can help reduce stress, anxiety and depression.
Make sure kids are getting an hour of aerobic and muscle-strengthening activity each day. They don’t have to do this all at once – walking to school, playing soccer or dance class on weeknights and playing outside during weekends all count. Ask them to list times during the day when they can add in extra movement, and make a chart to track progress.
5. Eat Healthy Fats
Young kids need healthy fats for normal growth and development. In fact, one of the reasons kids are often known as “snack monsters” is because they can feel their hunger if meals and snacks don’t have enough fat. Instead of unhealthy, saturated fats from meat and dairy, choose unsaturated fats such as vegetable oils, olives, avocados and nuts.
Packing kids’ school lunches and snacks and limiting dining out can help parents be in control of what children are eating. Choosing low-fat salad dressing, using mustard instead of mayonnaise on sandwiches, and baking and grilling foods rather than frying can make a big difference in a family’s health. Keep track of your progress by keeping a family log of healthy behaviors. Try to set realistic goals that you can work on together.
