Every mother and father loves to see their child healthy and happy, right? So, what does it mean to be 'fit'? Simply put, it means eating well, playing well, getting enough exercise, and being at a healthy weight. When that happens, the body is very light, there are fewer illnesses, and there is amazing strength and interest in running around with friends and doing anything.
Who can help keep our children healthy and 'fit' like this? Actually, you as parents can do a lot. Doctors, teachers, and everyone who comes in contact with the child should help in this. Also, it is very important for the children to be interested in these things on their part. Think about it, if the parents bring home nutritious food, the child will also get used to it, right? It is also great if the whole family decides to do a little exercise or go for a walk together.
Okay, so these are some simple rules that can help you raise a healthy, 'fit' child. However, there is no rule that these rules must be followed exactly every day. It's okay to eat a piece of cake or ice cream on a birthday. The important thing is to follow these good habits most of the time.
Let's take a look at these 5 rules for having a healthy child.
Here are 5 things that are very important for your child's health. Let's talk about them one by one.
1. Eat a Variety of Foods
Your child may love a particular type of food. However, it is best to offer a variety of foods. When you eat a variety of foods, your child will get the nutrients they need, such as vitamins and minerals. Encourage your child to try new foods. Sometimes, things they didn't like before, like green vegetables, may become more palatable as they get older.
Try to eat at least 5 servings of fruits and vegetables a day. It would be better if this could be 2 servings of fruits and 3 servings of vegetables. Here's an example:
- For breakfast: Add about 4 strawberries (1/2 cup) to your child's food (e.g. cereal, bread).
- With lunch: About 6 baby carrots.
- As a snack in the afternoon: an apple.
- Dinner: 1/2 cup of a vegetable like broccoli and 1 cup of lettuce.
Small things like these can help your child get the nutrition they need. Choose vegetables and fruits of different colors. Each color represents a different nutritional value.
2. Give plenty of water and milk to drink (Drink Water & Milk)
When you feel very tired or thirsty, water is the best thing. It's not for nothing that school canteens give you milk packets. Calcium is essential for children to build strong bones. Milk is a food that is rich in calcium.
So how much milk does a baby need?
- If your child is between 4 and 8 years old , they should drink about 2 1/2 cups of milk a day.
- If you are a child 9 years old or older , try to drink about 3 cups of milk a day.
This can include cow's milk, skim milk, calcium-fortified soy milk, and other dairy products like yogurt and cheese. Here's another example:
- 2 cups milk or soy milk (about 1/2 liter)
- A slice of cheddar cheese
- A small cup of yogurt (1/2 cup)
If your child prefers to drink something other than water or milk, it's okay to give them an occasional glass of 100% fruit juice (no more than 1 cup per day). However, limit sugary drinks (e.g. sodas, juice drinks, and some sports drinks) as much as possible. These are just calories, and they don't provide the body with the nutrients it needs. Also, this excess sugar can lead to problems like tooth decay and weight gain.
3. Teach them to listen to their body (Listen to Your Body)
What does it feel like to be full? When eating, help your child understand when their stomach says "enough, I'm full now." Sometimes we eat more because we don't realize we're full. Eating too much can make us feel uncomfortable and lead to unnecessary weight gain. Therefore, teach your child to eat when they're hungry and stop eating when they're full.
Imagine how upset your stomach would be if you ate another piece of cake after you had eaten your fill. That's how it is. It's the same for little ones too.
4. Limit Screen Time
What is 'Screen Time'? It's the time your child spends watching TV, watching videos, and playing video games (on their phone, tablet, or computer). When your child spends too much time sitting in one place, they have less time to play outside and do activities that involve running around (e.g., riding a bike, swimming, or playing with friends). Also, spending too much time looking at a screen before bed can disrupt your sleep. The blue light from those screens tells our brains that "it's not time to sleep yet."
Try not to spend more than 2 hours a day on 'Screen Time', except when using the computer for schoolwork. There are so many fun things to do instead, right?
5. Encourage them to be active (Be Active)
One of the most fun tasks your little one has as a child is to find out what activities they enjoy. Not everyone loves to play cricket or football. Maybe your child loves karate, or dancing, or running around outside with friends. You can guide your child to sports and other activities that they enjoy.
Find ways to engage in some activity every day. This could be playing in the garden, riding bikes, or going for a walk with the family. Maybe even make a list of fun things to do when Mom or Dad tell you to stop watching TV or playing computer games!
Being active not only provides physical exercise, but also makes new friends, teaches you how to work as a team, and provides mental happiness.
Parents, your help is greatly appreciated!
If you want your child to be a 'fit' child, you as a parent can do a lot to help. For example, be careful about the food you bring home, choose nutritious foods, and plan activities that the whole family can do together.
Discuss these 5 things with your child. Maybe you'll learn something new from your child too! When the child is healthy, how good it is for both parents to be healthy? Then the whole family will be happy and healthy.
Take-Home Message
So, is it clear to you now that a healthy, 'fit' child is not just a skinny child?
- Eat a variety of good, nutritious foods,
- Drink things like clean water and milk,
- Those who listen to their bodies and stop eating when they are full,
- Control the time you spend in front of screens like TV and phone,
- And a child who is active and gets a good amount of exercise every day is truly the healthiest and happiest child.
Instilling these habits in your child from an early age will go a long way in helping them live a healthy life as they grow up. I wish all of your children a healthy and happy future!
Children's health, child nutrition, children's exercise, healthy lifestyle, child health, proper eating habits, Child Fitness
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