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Thursday, August 18, 2022

USEFUL AND SIMPLE HEALTHY TIPS FOR CHILDREN TO FOLLOW

 

Introduction

 

To be sure their children stay healthy and active, parents are continuously searching for health advice for kids. 

 

The elements that affect a child's health include their diet, level of hydration, sleep schedule, personal hygiene, and level of physical activity. 

 

Parents can aid children who may find it challenging to independently make sure they are following all of these guidelines.

 

Children who lead healthy lifestyles establish a solid basis for continued excellent health. Since kids generally mimic what they see, parents should set a good example.

 

Continue reading as we present a list of recommendations for children's healthy living.

 

 Healthy Children's Tips

 

1. Consuming Little Sugar

 

The American Academy of Pediatrics reports that 17% of a child's daily food and beverage intake consists, on average, of sugar.

 

Children who consume more than 10% of their daily calories from added sugar are more likely to develop high cholesterol and other health problems. Long-term dental problems are also a possibility.

 

Avoiding high-sugar foods is crucial; instead, concentrate on giving the youngster wholesome options like fruits, veggies, sprouts salad, and handmade sweets.

 

2. Sip a lot of water

 

Our body contains a sizable portion of water. Water also serves a variety of biological purposes, including waste elimination, joint lubrication, and defense of delicate tissues like the spinal cord 

 

Consuming enough water helps the body stay hydrated, regulates body temperature, and may even help prevent health issues like constipation and kidney stones. For children older than eight years old, experts advise drinking roughly two liters of water each day Depending on the surrounding temperature and level of physical activity, the quantity may differ. 

 

Teach your youngster to grab for water whenever they are thirsty rather than any other beverage. This is a straightforward guideline.

 

 

 

3. Verify the drinks

 

The high sugar and other substances found in soda and fruit juices with added sugar may be harmful to one's general health. Soda includes a lot of phosphates, which might be bad for bone health, according to the Harvard T.H. Chan School of Public Health 

 

Serve your youngster healthful beverages rather as soda or fruit juices that are heavy in sugar. Coconut water, low-fat, fortified cow milk, and homemade lemonade are a few healthful substitutes. 

 

In addition, you can urge your kid to consume entire fruit rather than fruit juice.

 

4. Ignore the "clean plate" principle

 

Have you ever enforced a clean plate policy? If so, it's time to adjust the rules. Children frequently eat in response to their feelings of hunger and fullness. A child who is made to clean their plate could end up overeating. Additionally, parents who give their kids dessert or other appetizing food as a reward for clearing their plates may unintentionally encourage them to form bad eating habits.

 

According to experts, children should be allowed to finish their meals on their initiative and there is no need to make them clean their plates 

 

 If your youngster has trouble eating, try preparing different foods in different ways. However, consult a pediatrician or pediatric nutritionist if your child is underweight or has developmental issues, or routinely consumes poor nutrition.

 

5. Periodic desserts

 

Desserts can be enjoyed occasionally, but they shouldn't be served frequently. It's crucial to keep your sugar intake at a healthy level. Candy and chocolate are popular gifts from parents and guardians to show their love. Keep this behavior irregular and confined to special days like birthdays.

 

Several naturally sweet foods could be nutritious substitutes if your youngster has a sweet tooth. Bananas, sweet potatoes, mangoes, custard apples, and coconut milk are a few naturally sweet foods you may use to make desserts.

 

6. A healthy diet

 

For healthy growth, children require the proper ratio of proteins, vitamins, fatty acids, minerals, and carbs. Each meal should be balanced by imaging sure that the foods with adequate proportions supply the necessary nutritional contents 

 

There are five food groups: grains, dairy, fruits, vegetables, and foods high in protein. Serve a balanced amount of food from each food category at each meal.

 

Vegetables and fruits should ideally make up around half of a plate or meal. Continually switch between fruits and vegetables to ensure that the child is receiving a balanced diet.

 

The percentage of whole grains in the child's daily grain consumption should be close to 50%.

 

You can accompany a meal with low-fat milk or yogurt. Three cups of low-fat milk can be consumed each day by children eight years old and older.

 

You can choose from a variety of foods high in protein, including meat, eggs, nuts, seeds, and legumes.

 

Encourage your children to properly chew their food. As they eat slowly, the youngster can feel a full stomach, which ensures proper digestion. This lessens the likelihood of overeating.

 

7. Regular mealtimes

 

Depending on your child you may divide the three daily meals into several small servings or portions. If the child is picky about their food, this approach might be helpful. At regular intervals, divide the food into small servings.

 

You may, for instance, split the breakfast into two smaller meals during the morning. You may offer a light lunch and a snack in the middle of the day. You might first receive a pre-dinner food item, like a soup, and then the entrée.

 

You can test out several pairings to find what works best for your youngster. For information on what will benefit your child the most, you could also consult a pediatric dietitian.

 

8. More vegetables and fruits

 

Fiber, vitamins, and minerals found in fruits and vegetables are crucial for immunity and healthy organs. 

 

Children generally steer clear of consuming fruits and veggies. There are ways to help your child receive their recommended daily intake of fruits and vegetables, though, fruits like bananas, apples, and oranges should be kept in a basket that is set on the dining table. When they are hungry, the child will pay attention to this. It can encourage the child to choose fruit as a snack rather than junk food.

 

Embrace vegetables in other dishes. Shredded veggies can be added to sandwiches and dumplings. As an alternative, prepare stew or soup using veggies spinach, tomatoes, maize, and carrots.

 

To serve the vegetable sauce as a side dish with each meal or snack, prepare it.

 

You can also use creativity to persuade young kids to eat their vegetables. Serve broccoli slices like "wonder trees," for instance. To make salads look attractive, experiment with different salad cuts and dressings.

 

In Conclusion 

 

The tips on children's healthy living mentioned above are very important to the growth and development of your children if they are properly carried out by parents 

 

The healthy tips are not yet exhausted, we have more tips coming up in our next blog post and you will be glad that Jacobs Schools' blog coordinators brought these tips to your table because of the benefits they would have on children and families as a whole.

 

Till then, stay glued to our blog, and don't forget to share the link with your family and friends.

 

PS: Leave your comments in the comment section. Award awaits the best commentator at the end of the school academics session.

 

Don't limit yourself to these tips alone. Visit our website to read more about other related posts at www.jacobsschblog.com.ng

 

 

 

 

 

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