The festive period is here and parents are constantly on the lookout for health tips to ensure their children stay healthy and fit. Good health in children is largely dependent on factors such as their nutrition, hydration, sleep routine, hygiene, and physical activity.
When parents ensure that their kids follow a healthy lifestyle, it lays a strong foundation for good health in the future. We advise that parents lead by example since children often learn what they see. We have put together this checklist to follow during this festive period and the months to come to help set your child on a healthy track.
- Minimal sugar intake
Do you know that children who receive more than 10% of their daily calories from added sugar are at a higher risk of several health issues, including high cholesterol? There is also a risk of dental problems, in the long term.
It is important to avoid high-sugar food this season and, instead, focus on providing the child with healthy alternatives, such as fruits, vegetables, sprouts salad, and homemade cookies.
- Drink plenty of water
As we know, a huge chunk of our body is made up of water. Water also performs several biological functions, such as the excretion of waste, lubrication of joints, and protection of sensitive tissues, such as the spinal cord.
Proper water intake keeps the body hydrated, helps in the regulation of body temperature, and may even help avoid health problems, such as constipation and kidney stones. It is recommended that kids over 8 drink two litres of water per day. The quantity may change based on the weather or physical activity. The simple rule is to teach your child to reach out for water instead of any other beverage each time they feel thirsty.
- Reduce beverage intake.
As we know, the consumption of sugary drinks tends to rise during festive periods. But it’s very important to note that soda and fruit juices with added sugar contain a high amount of sugar which may affect the overall health of your little one.
Avoid soda and high-sugar fruit juices, and serve your child healthy beverages instead. A few healthy alternatives are coconut water, low-fat, fortified cow milk, and homemade juices and smoothies. You can also encourage your child to have whole fruit instead of fruit juices.
- Occasional desserts
Having deserts once in a while isn’t harmful but serving them regularly is. Maintaining an ideal sugar intake cannot be overemphasised. Many parents and guardians use candies and chocolates to display affection or reward good behaviour. We advise you to keep this practice occasional and limited to special occasions, such as birthdays.
If your child has a sweet tooth, then several naturally sweet food items could be healthy alternatives. A few naturally sweet food items that you could consider to prepare desserts are bananas, sweet potatoes, dates, mangoes, and coconut milk.
- Balanced diet
Yes, we know that rice somehow becomes the staple during the festive period on this side of the globe. However, children need the right balance of proteins, vitamins, fatty acids, minerals, and carbohydrates for healthy growth. You can balance each meal with the right amounts of food items that provide all the essential nutrients.
- Incorporate More fruits and veggies
Fruits and vegetables are rich in fiber, vitamins, and minerals that are essential for healthy organs and immunity. Most children tend to avoid eating fruits and vegetables. However, there are ways that you could encourage your little ones to get their daily dose of fruits and vegetables.
- Keep fruits such as bananas, apples, and oranges in open display and within reach. This will grab the child’s attention when they are hungry.
- Sneak vegetables in other food. You can stuff shredded vegetables in sandwiches Alternatively, cook stew or soup using vegetables.
- Adequate sleep
Sleep is essential for both mental and physical health. It is in sleep that the body repairs itself and improves immune function. Children need adequate sleep for healthy growth. Therefore, make sure your child is getting enough sleep each night.
Children between the ages of six and 12 need 9-12 hours of night sleep, while teens between 13 and 18 need 8-10 hours of sleep per night. Despite the buzz of activities associated with this period, set a routine of turning off the lights at a fixed time each night. Avoid screen time a few hours before bedtime.
- Encourage sports and Physical Activities
Teenagers can spend about seven to nine hours each day in front of screens, such as television and smartphone. An increase in screen time can lead to a sedentary lifestyle, which could increase the risk of excess weight gain.
- Good hygiene
Never forget that hygiene is equally important as a balanced diet and physical activity. The right hygiene helps protect the body against disease-causing germs. Teach your child healthy hygiene habits, such as using a tissue while sneezing or coughing, throwing away tissues after sneezing, washing their hands regularly, and not sharing personal items with others.
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