Do you feel as though your kids aren’t as healthy as they could be? Maybe you want to make a positive change for the whole family but you don’t quite know how to go about doing this. Either way, if you follow this guide then you will soon find that it is easier than ever for you to make a change in no time at all.
Minimal Sugar Intake
Did you know that sugary drinks account for 17% of a child’s daily calorific intake? Studies have shown that kids who have more than 10% of their daily intake of calories from sugar end up being at more risk of developing health issues. This can include high cholesterol. You also put them at risk of long-term issues as well, if you do not regulate their sugar intake. If you want to help your child then one thing you can do is try and avoid high-sugar foods and instead, focus on providing the child with various alternatives. This could include fruit and homemade cookies. If you can make sure that this is the case, then there’s no reason why you shouldn’t be able to give them the daily nutritional support they need.
Drink Lots of Water
A huge chunk of your body is made up of water. Water helps you to excrete waste and it also helps to lubricate your joints. It provides you with a level of protection for your sensitive tissues and it works wonders for your spinal cord health. If you don’t drink a lot of water then you may find that it becomes difficult to regulate your body temperature and that you end up experiencing issues, such as constipation, kidney stones and more. If possible, children who are older than 8 years of age should be drinking two litres of water a day. This should fluctuate based on their physical activity. The simple rule would be for you to teach your child to reach for water instead of another beverage when they feel thirsty.
Extra Vitamins
Giving your child a multivitamin is never a bad thing. If you notice cradle cap on your baby’s face, then giving your child a Vitamin B supplement, alongside nursing, could help to stop this while ensuring that they still get all the nutrients they need.
Check the Beverage
Fruit juices and soda that contain a lot of added sugar will impact the health of your child. Studies have shown that soda often contains a very high level of phosphate, and this can impact your child’s bones. Avoid soda where possible, as well as any high-sugar fruit juices. Serve your child some healthy beverages instead. A few alternatives here can include fortified cow milk, homemade lemonade and even coconut water. Do what you can to encourage your child to have whole fruits instead of fruit juice as well. If you can do this, then you will surely help them to reap the benefits.
Avoid the Clean Plate Rule
Did you have a clean plate rule when you grew up as a child? If so, then now is the time for you to be changing that. Children often eat based on their sensation of fullness and their hunger levels. Forcing your child to eat everything on their plate could lead to them overeating. If you reward a clean plate with dessert over other various food items, then this could unknowingly be causing your child to adopt some very unhealthy food habits. Experts have said time and time again that there really isn’t a reason for you to be forcing your child to clean their plate. Children should also be left to finish a meal if they want to. If your child is a bit of a fussy eater then you may want to experiment with food in different formats. If your child constantly eats poorly or if they are underweight with developmental problems, then talking to your doctor is really one of the best things you can do to help them.
The Occasional Dessert
It is perfectly okay for your child to have dessert now and again, but if you can, you need to avoid serving it on a regular basis. Maintaining the ideal sugar intake is so important. A lot of parents use chocolate and candy to try and display affection but as long as this practice is occasional and limited to birthdays or special occasions, you should be fine. If your child does have a sweet tooth, then naturally sweet food items could be a very good alternative. A few sweet foods that you can prepare for them include bananas, sweet potatoes, custard apples and even coconut milk. You never know, your child may end up loving things like this and that is great if you want to give them the support they need to grow up healthily.
Make Sure they Have a Balanced Diet
Children really do have to get the right balance of fatty acids, carbohydrates and minerals so that they can grow up to be big and strong. It is possible for you to balance every meal with the right food items so you can then give your child the essential nutrients they need. There are five food groups, which consist of vegetables, protein, fruit, dairy and grains. Try and do what you can to serve each meal with a nice balanced quantity of food items from every group. If you can do this, then you can really make sure that you are giving your kids a nice and balanced diet. Half of your child’s grain intake should consist of whole grains if possible. You can also try and serve them low-fat yoghurt or milk with a meal. If your child is under the age of 8 then they can consume three cups of low-fat milk every day. You also need to ask your child to chew their food properly. This ensures that they can digest everything properly and it also gives them a better sense of fullness. If you can encourage them here, then this will help them in the long-run.
Small yet Frequent Meals
It may be that you need to break down your meals into smaller servings, or portions based on your child’s personal preferences. This method is very useful if you have a child who is a fussy eater. Break down the meals into smaller servings at regular intervals if you can, and encourage them to try as many new foods as possible. If your child doesn’t like to sit down and eat breakfast, then you can try and break it down into two smaller meals that span the whole morning. You may also serve them a light lunch with a mid-afternoon snack after. It’s wise for you to speak to a nutritionist if you suspect that your child has additional needs.
Fruits and Vegetables as Snacks
Fruits and vegetables are very rich in fibre, not to mention that they are also rich in vitamins and minerals. These are essential for your immunity and for keeping your organs healthy. A lot of children tend to avoid eating fruit and vegetables because they think they are boring, or because they simply don’t like the taste. If you want to encourage your child to get their daily dose then make sure that you keep any fruits, such as bananas, apples or even oranges in a basket and then put this on the dining table. Sneak vegetables into their food as well. You can stuff shredded vegetables into dumplings or you can put them in sandwiches. Stews remain to be one of the best ways for you to keep your kids healthy as well as it gives them the chance to eat vegetables in a different format. Prepare a vegetable sauce so you can then serve this as an accompaniment with each meal, or snack. It may be wise for you to keep your imagination going when the time comes for you to prepare vegetables for young children too. You can make broccoli more exciting by calling it a miniature tree, and by decorating their plates. Adding lots of colours is also a very good way for you to make your kids feel better as well so be mindful of that if you can.
Getting enough Sleep
Sleep is so important for your child’s physical health as well as for their mental health. It is ideal for improving your child’s immune function. It’s vital to know that children need sleep so that they can grow as well. If you suspect that your child is not getting enough sleep, then set a routine for them. It may be that you turn off the lights at the same time every night and that you also avoid screen time a few hours before bed as well. If you can make the effort to do this, then there is no reason why you should not be able to give your child the help they need to unwind at night.
So as you can see, keeping your child healthy doesn’t have to be difficult and if you follow this guide, you should find that it is easier for you to give them the support they need. By teaching them about health now you can also help them to make better choices growing up.
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