Physical Fitness & Nutrition For Kids

Physical fitness and nutrition are important components to developing and sustaining good health beginning in your childhood. Being physically fit can help you enhance your cardiovascular health, build strong bones and muscles and maintain a healthy weight. Eating nutritious foods can reduce your risks of obesity and chronic diseases, such as diabetes, cancer, heart disease and high blood pressure. Consult your doctor about a physical fitness program and diet plan for your kids.

Physical Fitness

Children who are physically fit are generally healthier and weigh less than children who are not physically fit. Research by scientists at the University of Castilla-La Mancha in Toledo, Spain and published in the "Annals of Nutrition and Metabolism" in 2010 reports that increasing levels of physical fitness levels among children is associated with lower risk of being overweight and obese and enhances protection against accumulation of fat mass compared with counterparts with lower fitness levels. Increase the amount of time your children play outdoors, and decrease the time they are sedentary.

Calories

Increasing your intake of calories, especially without balancing it with physical activity for calorie expenditure, can increase your risk of weight gain. Nonetheless, approximately 1 in 6 children in the United States is obese and almost 1 in 3 are overweight, according to research by scientists at the US Department of Health and Human Services, Maternal and Child Health Bureau in Rockville, Maryland and published in the "Archives of Pediatrics and Adolescent Medicine" in 2010. The USDA Dietary Guidelines suggests you can balance your calorie intake from food with calorie expenditure through physical activity. Furthermore, eating and drinking smaller portion sizes and avoiding foods with sweeteners and high amounts of calories can help you avoid abnormal weight gain.

Nutrient-Dense Foods

Eating and drinking nutrient-dense foods and beverages, such as fruits and vegetables, nuts, seeds, legumes and whole grains, can promote good health and reduce your risks of chronic diseases, according to the USDA Dietary Guidelines. Nutrient-dense foods contain high concentrations of vitamins, minerals and antioxidants. Kids who eat the most servings of whole grains have better diet quality and nutrient intake, according to research by scientists at Louisiana State University Agricultural Center in Baton Rouge and published in "Public Health Nutrition" in 2011.

Avoidance of Processed and Fast Foods

Children should also avoid eating and drinking processed and fast foods and beverages that contain high amounts of calories, sweeteners, sodium and unhealthy fats. This can be challenging given the amount of advertising for processed and fast foods targeted to kids. In research published in the "Journal of the American Dietetic Association" in 2008, the Center for Science in the Public Interest in Washington, DC reports that 91 percent of food advertisements targeted to kids were for foods or beverages that are low in nutrients or high in fat, sodium or added sugars.