Take care of your child’s health: –
“A hundred years from now it won’t matter what my bank account was, what kind of house I lived in or what car I drove, but the world may be different because I was important in a child’s life” – Wald-Witcraft.
Most of us believe that we are healthy if we don’t get sick often. I’m sorry to say it’s not true. The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being. So for a “healthy lifestyle” we need an ideal combination of:
A. Physical Wellbeing: This includes a nutritious diet, physical exercise, appropriate weight, sleep and rest.
B. Mental well-being: – consists of an #optimistic sense of worth, optimistic attitude/thought and actions, self-control #can fulfill their potential, live and work productively #can manage their daily stress #can socialize, stay well in relationships with others and contribute to company.
C. Spiritual Well-Being: – Promotes inner peace, resourcefulness and a sense of contentment.
These few suggestions will help you and your child develop healthy eating habits:
# Make sure you eat breakfast every day, even if it’s just fruit and a glass of milk. It provides energy for the day.
# Eat slowly, take your time eating and chewing as it takes about 20 minutes for the brain to tell the body that you are full.
# An ideal diet should aim for at least five servings of fruit and vegetables per day.
# An ideal meal should include more whole grains like dalia, brown rice, barley, corn, quinoa, millet, popcorn and rye.
# Reward them with praise, not sugary snacks, chocolates, or ice cream.
# Childhood obesity is not always genetic or uncontrollable, a healthy weight can be maintained with proper diet and exercise.
# Processed foods are full of sugar, sodium, calories and unhealthy fat as they interfere with the healthy development of the child’s brain and immune system.
# Do sports regularly. Convince outdoor sports to promote a healthy lifestyle. 60 minutes of daily physical activity for children is also advisable for you. Plan more indoor and outdoor activities for your child.
# Turn off the TV, iPad, Xbox, computer, cellphone, web surfing and motivate them to spend more time playing games outdoors. Play with your child, dance together, go for a walk together after dinner instead of watching TV.
# Instead of going to the mall or the theater, go hiking or rock climbing.
# Stay away from tobacco, alcohol and other drugs.
Substitute – Cookies/Chips/Cookies/Cakes/Pastries
With – Fresh fruit/nuts/salad/sprouts
Substitutes – soda pop/sugary drinks/packaged juices/instant soups
With – fresh juices without sugar/ fresh soups/ whole fruits
Substitute White Pasta / White Bread
With – wheat noodles/wheat multigrain bread
Substitutes – Fast food/junk food/frozen foods/high calorie processed foods
Featuring -Healthy homemade food that includes more green and leafy vegetables and whole grains.
Substitute cheese, canned vegetables, ready meals
With – Healthy high-protein foods such as lean meat, poultry, fish, egg, seeds, nuts, beans, legumes, soy products and dairy products such as milk, yogurt, paneer.
substitute butter
with – olive oil/ghee.
# Don’t insist on “clean plate”, they will never learn when to stop and overeat just to finish eating even if they feel full.
# Instead of “don’t eat too many chocolates/cookies” say “eat healthy fruit/salad”. This does not make them feel disadvantaged.
# Drink plenty of water. At least 8-10 glasses a day.
Finally, positive role modeling is crucial. Practice what you preach.
Thanks to Rupal Jain