As parents it is our job to ensure that our children are healthy and strong in every aspect of their lives. And when it comes to their physical well being we need to take responsibility for their nutrition and activity.
Recent reports on our children's health say that one in four of our children are overweight or obese and although our society as a whole are making more healthy food choices, our children continue to be overweight as a result of a lack of physical activity.
It is important that children get at least 60 minutes of moderate to vigorous activity every day. In addition to improved health there are great benefits to families who play together, however, with our busy lifestyles and the lure of television and video games, it is difficult for parents to ensure their children get proper nutrition and adequate physical activity each day.
Despite our busy lifestyles, families need to claim back time to be active together because regular physical activity is required for children's growth and development. The benefits of nutrition and physical activity include improved social and learning skills to develop stronger friendships, improved concentration and memory skills that lead to better grades and most importantly, being physically fit will have a positive impact on a child's self-esteem.
The easiest way to ensure your children are healthy is by setting a healthy example as the adult. Teaching our children about making the right snack decisions will help them continue to make the right choices when we are not around.
Parents can ensure proper nutrition and physical activity in children by encouraging them to eat three healthy meals every day that include food from each of the four food groups; fruit and vegetables, diary, meat and other proteins and grain products. In addition your children's snacks should include another four to six servings of vegetables and fruit.
Another often overlooked but very important part of a nutritional diet in both children and adults is drinking plenty of water and can certainly be served in the form of 100% fruit juice. Low-fat milk is also a healthy substitute and will add a serving of dairy to your child's daily requirement. Be sure to limit the amount of pop or other sugary drinks your children get each day.
When preparing after school snacks or when the family gathers to watch a movie, encourage healthy choices like fresh fruit and vegetables with a dip or yogurt instead of potato chips, cookies and pop.
Trade some of the hours you sit watching TV or playing video games with outdoor time, playing soccer or baseball in the summer and skating or tobogganing in the winter. Your children will spend more time being active if you make the activity enjoyable for them. Whatever it is they love to do, from dancing to hockey to swimming or riding their bike, they are more likely to do it more often if they like it.
Every community has year-round programs that will keep your children active. Pick an activity and remember commitment is key to ensuring proper nutrition and physical activity becomes a habit. |
