With obesity on the rise, there is a relative increase in overweight children. According to the California Childcare Health Program, the current generation of children growing up with fast foods and supersized meals may lead shorter lifespans than older generations due to obesity-related health problems. With electronic media and game consoles replacing outdoor games for children, increased screen time is resulting in decreased physical activity. However, as a parent you can develop healthy eating and physical activity habits in your children from an early age, enabling them to make better lifestyle choices growing up.
The Importance of Grains, Fruits and Vegetables
According to MyPyramid.gov, young children should consume a balanced diet comprised of vegetables, fruits, whole grains, meat and dairy. Making half of your grains whole and choosing whole-grain products such as whole-wheat bread, oatmeal, and brown rice helps increase your child's fiber intake. Children between the ages of 3 and 8 are recommended to consume between 1 and 1 1/2 cups of both fruits and vegetables per day. Eating a diet rich in fruits and vegetables reduces the risk of cardiovascular disease and protects against certain cancers.
Dairy and Protein Requirements
Your child should also consume 2 cups of dairy products such as milk, cheese and yogurt on a daily basis in order to build bone mass and reduce the risk of osteoporosis in adulthood. Lastly, protein-rich food sources such as meat, poultry, fish, eggs, beans and nuts give your child the building blocks needed to promote bone, muscle and cartilage function, and they provide vitamins and minerals, too.
The Importance of Physical Activity
Physical activity is also a must for children to lead healthier lifestyles. Your child should take part in at least 60 minutes of moderate-level physical activity per day. Physical activity not only improves your child's well-being, it helps build and maintain bone mass, muscle and joints while improving endurance, strength and flexibility. It also lowers the risk of cardiovascular disease and depression.
Healthy Shopping Habits
Shirley Blakely, a nutrition expert with the U.S. Food and Drug Administration, says that healthy eating habits at home start in the grocery aisle. While you are grocery shopping, look at both the nutrition facts label and the ingredients panel to make healthier choices for your children. The nutrition facts will tell you how many calories and nutrients a product contains per serving size, and the ingredients list will tell you the most predominant ingredient used in the product, allowing you to make informed decisions for your family.
Healthy Habits as a Family
As parents, your children should develop healthy habits within the home that will enable them to make healthy choices throughout their lifespan. Establishing a group routine that incorporates 60 minutes of activity into most days will not only give your children the exercise they need, but it will bring you closer as a family. Furthermore, set a good example for your young children by going for a walk, tumbling in the leaves, or playing catch with them.
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