Are you concerned about nutrition and fitness for your child's healthy life? Let's talk!

Moms and dads, you all want to see your child healthy, happy, and energetic. Right? So, two of the most essential things for this health, happiness, and growth of a child are good nutrition and adequate physical activity , that is, fitness . Just as a beautiful tree needs good soil, water, and sunlight to grow, our little ones cannot do without these things.

Why is this nutrition so important?

Think about it, a child is like a building under construction. To make that building strong and beautiful, you need the best ingredients. That's how a child's body and brain need good nutrition .

What is this "good nutrition"?

Simply put, preparing a diet in a way that provides all the nutrients needed for the child's age and growth. We also call this a balanced diet . In this, the following things should be taken into account:

• Carbohydrates: These are what give your child the energy to run, jump, play, and learn throughout the day. These are found in foods like rice, bread, potatoes, cereals , and noodles. But remember that carbohydrates from sugary drinks and biscuits are not so good .
• Proteins: These are essential for building body cells, muscle growth, and protection against diseases. Proteins are found in foods like meat, fish, eggs , milk and dairy products, lentils, chickpeas, and green beans.
• Fats: Fats are also necessary for the body. Fats are especially important for brain development and help the body absorb certain vitamins. But we need to choose the right kind of fats . Good fats are found in things like coconut oil, olive oil, nuts (like cashews and peanuts), and avocados. It is best to limit fried foods and foods containing trans fats (like some margarines and foods with artificial flavors ).
• Vitamins and Minerals : These help with many things, such as eyesight, strong bones, blood formation, and resistance to disease. Fruits, vegetables, and herbs are full of these. It is very good if you can give your child at least five colorful fruits and vegetables a day.
• Water: Water is essential for life. Water helps regulate your child's body temperature, digest food, and transport nutrients to their cells. Let your child drink small amounts of water throughout the day.

Remember: The quality of food given to a child is just as important as the quantity.

Think about these things when preparing food

• Freshness: Use as many fresh vegetables, fruits, and meat and fish as possible.
• Reduce salt, sugar, and oil: If you consume too much of these from a young age, you will be at an increased risk of developing diseases like diabetes mellitus and hypertension as you grow older.
• Food Variety: Instead of giving the same type of food, offer different types and colors of food. This will encourage your child to eat and provide them with a variety of nutrients.
• Make mealtimes a pleasant experience: Don't scold or criticize your child during mealtime. When the whole family sits together, happily talking and eating, the child's interest in eating increases.

Why do children need fitness, that is, being active?

Like good nutrition, physical activity is very important for a child's healthy development. A child who runs and plays is healthier and more energetic than a child who just sits still.

What are the benefits of an active child?

• Strong bones and muscles: When a child runs, jumps, and dances, their bones and muscles become stronger.
• Maintaining a healthy weight: Physical activity burns unnecessary calories and helps maintain a healthy weight, which reduces the risk of problems like obesity .
• Protection from diseases like heart disease and diabetes: Being active from a young age can reduce the risk of developing these non-communicable diseases as you grow older.
• Good sleep: When you play hard and work hard, you get a good night's sleep.
• Mental health: Staying active reduces a child's stress , increases happiness, and builds self-confidence.
• Social skills development: When playing with other children, they automatically learn things like sharing, working as a team, and taking leadership.

How long and what kind of activities are good?

This varies depending on the age of the child.

• 1-2 years (toddlers): At least 3 hours a day of varied physical activity. This includes running around the house, playing with balls, crawling, and pulling small toys.
• 3-5 years old (preschoolers): At least 3 hours of physical activity per day. At least one hour of this should be done in activities that make you sweat a little more and breathe faster (e.g., running, jumping, cycling, dancing).
• 6-17 years old (school-going children and adolescents):You should do at least one hour of moderate to vigorous physical activity a day. This includes brisk walking, running, swimming, and team sports (cricket, volleyball). You should also do bone- and muscle-strengthening exercises (e.g., climbing trees, jumping, weight-lifting) at least 3 days a week.

The most important thing is that the child has fun doing those things. Then they will want to keep doing it.

Let's keep children active, not slaves to technology!

Nowadays, many children are addicted to TV, phones, and computer games. Due to this, their activity has decreased a lot. We call this screen time .

• For children under 2: No screen time is best . (If it's educationally necessary, just a few minutes with parents)
• For children 2-5 years old: No more than one hour of screen time per day is appropriate . Limit that to educational, quality programs.
• For children over 6 years old: Limit screen time. Also, plan screen time in a way that doesn't interfere with sleep, physical activity, homework, or family time.

Things you can do as parents:

• Be a role model: Be active yourself, play with your children. When they see you exercising, their children will be interested in it too.
• Be active as a family: Go to a park on the weekend, go for a bike ride, or go for a walk on the beach. These are great experiences for children and strengthen family bonds.
• Involve your children in household chores: Have your children help with things like cleaning the garden and washing the car.
• Encourage play: Give children the opportunity to play outdoors and socialize with friends. Be sure to keep them safe.
• Set rules for screen time: Set rules such as no TVs or computers in bedrooms, and no phones while eating.

Nutrition and fitness go hand in hand!

Think about it, even if you put good gas in a car, it won't do you any good if you don't have air in all four tires. In the same way, if you eat well and don't exercise, you won't get the most out of it. Similarly, if you exercise well but don't eat well, it won't do you much good. Therefore, these two things need to go hand in hand.

Little challenges for moms and dads!

• What do you do to "food-stealing" children?
• Don't force feed your child. This may make them even more reluctant to eat.
• Prepare it in small amounts, in different ways. Maybe you can add a vegetable you don't like to a soup, a cutlet, or noodles by cutting it into small pieces.
• Involve your child in the preparation of food. This will make them want to eat what they have prepared.
• Decorate the plate colorfully and beautifully.
• When you ask for "junk food"?
• It's better to limit than to completely ban. Come to an agreement like, "Let's eat a chocolate bar today, but eat a lot of fruit tomorrow."
• Make healthy alternatives at home. Try homemade fruit juice instead of store-bought sweetened drinks, or fruit with yogurt instead of ice cream.

Finally, things for you to remember (Take-Home Message)

• Two key factors that determine your child's healthy future are good nutrition and adequate physical activity.
• Provide a balanced diet . It should contain carbohydrates, proteins, fats, vitamins, and minerals. Be sure to include fruits, vegetables, and herbs in your daily diet.
• Reduce sugar, salt, oily foods, and "junk food" as much as possible.
• Keep your child active . Encourage them to run, jump, and play. Limit screen time.
• Be a role model. If you eat healthy and stay active, your children will follow suit.
• Do all of this with joy and love . Don't let your children feel like a burden.

Remember, not all children are the same. Implement these tips in a way that best suits your child. If necessary, you can also seek advice from a doctor or nutritionist. Your efforts are the best investment in your child's healthy, happy future!

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