A nutritious diet not only encourages a child's growth and development; it also protects against obesity and health conditions that are linked to being overweight, including diabetes. A regular diet rich in healthy food is only part of the equation of a healthy lifestyle for kids. The Centers for Disease Control and Prevention says both children and teens should get at least one hour of exercise every day.
Food Guidelines
Dietary guidelines for children provided by the National Institutes of Health (NIH) include healthy protein sources, such as lean meat and eggs, and high-fiber foods, such as whole grain cereals and breads. A child's diet also should include at least five servings of fruits and vegetables each day, according to KidsHealth.org. The NIH recommends broiling, steaming or grilling foods rather than frying them.
Healthy Snacks
There are plenty of healthy snack options for kids. The Mayo Clinic recommends serving whole-grain pretzels or tortillas.Your child also may like dipping graham cracker sticks or fresh fruit in fat-free yogurt. KidsHealth.org offers other between-meal snack ideas, such as peanut butter with celery and whole grain crackers and cheese.
Recommended Restrictions
KidsHealth.org says healthy eating for children also means choosing low-fat or nonfat dairy products. The NIH recommends offering your child water or milk in place of sugary drinks. While it's important to limit fast food and junk foods like potato chips and candy, it's not advised that they be completely off limits. KidsHealth.org suggests making favorite snacks an occasional treat to keep your child from feeling deprived.
Exercise
The NIH says regular exercise will improve your child's self-esteem, lead to more restful sleep and make her more eager to learn in school. Physical movement helps maintain a healthy weight and strengthens bones, muscles and joints. Taking part in competitive sports is one way your child can stay in shape. KidsHealth.org also suggests walking or riding a bike to school, ice skating, swimming, tennis and running.
Stretching & Strength Training
Children can build strength and tone muscles by doing push-ups, pull-ups and stomach crunches, according to KidsHealth.org. In addition, stretching exercises--such as splits and cartwheels--can improve your child's flexibility.
Outlook
A major step toward increasing your child's level of physical activity is simply to limit their amount of time for television, computers and other sedentary activities. You can encourage healthy eating by making family mealtime a priority. KidsHealth.org says children like the predictability of family meals and are more apt to eat healthy food than munch on junk food.
Member Comments