The U.S. Department of Agriculture (USDA) recommends that children eat a balanced, nutritious diet that includes all food groups. In addition, the USDA says kids should get 60 minutes or more of physical exercise daily. Most children do not even realize they are exercising when they are having fun. Understanding nutrition and exercise can help parents encourage children to live a healthy life for years to come.
Balanced Diet
According to the U.S. Department of Agriculture, a child's diet should consist of a balance of food groups. They should consume a wide variety of grains, vegetables, fruits, dairy products, meat and beans for optimal health. Oils from nuts, fish and liquid forms like canola and olive oil are healthy in moderation. Children should avoid foods that have too much sugar. Not only does sugar add additional calories, it has little nutrient value.
Portion sizes
Because portions have increased over the years, it is difficult for parents to understand what a normal portion size is supposed to look like. KidsHealth says that big portions can cause obesity in children, as well as high blood pressure, diabetes, high cholesterol, sleep problems and depression. Children should not be served large portions of food; in fact, preschoolers may be able to control their own portion sizes appropriately if they serve themselves. Do not make a child eat everything on their plates; let him decide when full.
Healthy Drinks
As Parents.com explains, children should be consuming healthy beverages like water and milk. A Columbia University study showed that 2-year-old children drink 120 calories worth of sugary drinks like lemonade or punch a day. Juices, as long as they are 100-percent real fruit juice, are healthy in moderation. The American Academy of Pediatrics recommends that children drink no more than 12 oz. of juice a day.
Be Active
There are many ways a child can stay active at home. KidsHealth encourages making physical activity a regular part of the day. Assign household chores, go for family walks after mealtime or encourage children to play outside with friends. Games like jumping rope, riding a bicycle, swimming, playing tag and playing with a ball are all fun ways to help children exercise. Limit TV time and video games to prevent children from staying still for too long.
Organized Sports
Sports are a good form of exercise for children. There are a wide variety of activities for kids to be involved in. Some varieties include baseball, karate, tennis, skateboarding, soccer and golf. Not only do sports keep children fit, they teach coordination and help improve basic skills like jumping, kicking, catching and throwing. Through physical activity, organized sports can also help children learn how to set goals, work within a team and learn the importance of practice.
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