Take care of your child’s health: –
“A hundred years from now it will not matter what my bank account was, the sort of house I lived in, or the kind of car I drove, but the world may be different because I was important in the life of a child” -Forest Witcraft.
Most of us believe that we are healthy if we don’t fall sick often. Sorry to say it is not true. World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being. So for living a ‘healthy lifestyle’ we need an ideal combination of:-
A. Physical well-being:- includes nutritious food, physical exercises, appropriate weight, adequate sleep and rest.
B. Mental well-being: – consist of having a #optimistic sense of worth, upbeat stance/thoughts and actions, self-possession #can realize their potential, live and work productively #can manage their daily stress #can socialize, maintain good relationships with others and contribute to society.
C. Spiritual well-being: – encourages inner peace, resourcefulness and provides a sense of satisfaction.
These few suggestions will help you and your child develops healthy eating habits:
# Make sure to eat breakfast every day even if it’s just fruit and a glass of milk. It provides energy for the day.
# Eat slow, take time eating and chewing food as it takes approximately 20 minutes for the brain to tell the body that you are full.
# An ideal diet should aim for at least five servings of fruits and vegetables each day.
# An ideal meal should comprise more of whole grains like Dalia, brown rice, barley, corn, quinoa, millet, popcorn, and rye.
# Reward them with praise, not with sugary snacks, chocolates or ice-creams.
# Childhood obesity isn’t always genetic or uncontrollable, healthy weight can be maintained by correct diet and exercise.
# Processed foods are full of sugar, sodium, calories and unhealthy fat as it hampers the healthy brain development and immune system of the child.
# Exercise regularly. Persuade outdoor sports to promote a healthy lifestyle. Sixty minutes daily physical activity is advisable for children even for you. Plan more of indoor and outdoor activities for your child.
# Switch off the television, iPad, Xbox, computer, mobile phone, surfing online and motivate them to spend more time playing outdoor games. Play with your child, dance together, go for a walk together after dinner rather than watching television.
# Instead of going to the mall or theater go for hiking or climbing.
# Stay away from tobacco, alcohol and other drugs.
Substitute – Biscuits/chips/cookies/ cakes/ pastries
With – Fresh fruits/nuts/ salads/ sprouts
Substitute- Soda/ sugar-sweetened drinks/ packaged juices/ instant soups
With – Fresh juices without sugar/ fresh soups/ whole fruit
Substitute- White pasta/ white bread
With – Wheat pasta/ wheat-multigrain bread
Substitute- High calories fast food/ junk food/ frozen food/ processed foods
With -Healthy homemade food which includes more green and leafy vegetables and whole grains.
Substitute- Cheese, tinned vegetables, ready to cook meals
With – Healthy protein foods like lean meat, poultry, fish, egg, seeds, nuts, beans, legumes, soy products, and dairy products like milk, yogurt, paneer.
with – Olive oil/ ghee.
# Don’t insist on ‘clean plate’, they will never learn when to stop and overeat just to finish the food even when they feel full.
# Instead of ‘don’t eat too much of chocolates/ biscuits’ say eat healthy fruits/ salad. This won’t make them feel deprived.
# Drink plenty of water. At least 8-10 glasses a day.
Finally, positive role-modeling is crucial. Practice what you preach.