“People who hand off health to the next generation are the ones who change the world.” -Tom Hopkins
10 HEALTHY EATING TIPS FOR KIDS
Following these ten tips will help kids stay fit and healthy
1. Food is Fun… Enjoy your food
Eating is a good thing. It gives you fuel like putting gas in a car. Cars, buses and trains cannot run without fuel. Food gives you the fuel and energy to go! If you don’t eat your mind and body can’t go fast like it was intended to.
2. Breakfast is a very important meal
Our bodies always need energy, and after a night’s sleep, energy levels are low. So, when you are off to school, if you don’t eat your body will stay sleepy and tired. Start the day with breakfast. Plenty of carbohydrates is just the ticket: try cereal with skimmed milk, oatmeal, fruit or yogurt, toast or bread, perhaps with lean meats.
3. Eat lots of different kinds of foods every day, not just candy and sweets.
You need over 40 different kinds of vitamins and minerals every day for good health. Since there is no single food that contains them all, it is important to balance your daily choices. You do not need to miss out on the foods you enjoy. The best way to make sure you get the right balance is to eat a wide variety of foods each day.
4. Don’t forget your daily vitamins
Vitamins are important if our body is to be healthy and strong. They are absolutely necessary for our growth. Make sure to take a daily vitamin in the morning with your breakfast.
5. Eat fruits and vegetables with your meals and as tasty snacks!
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should all try to eat 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times then you have already reached your total.
6. Fat facts. Too much fat is not good for your health
Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might not always be so good for your body. Although we need some fats to get all the nutrients we need, it is better for our health if we don’t eat too much of these foods and get knocked off balance.
7. Snack Smart! Eat regularly and choose healthy snacks
Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be fresh or dried fruits, yogurt, or sticks of vegetables like carrots and celery. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.
8. Quench your thirst. Drink plenty of water.
Did you know that more than 70% of your weight is just water? So as well as giving your body all the food it needs each day to keep healthy, you need at least 5 glasses of liquids a day. Clean tap water, filtered water, bottled water, fruit juices, Crystal Light, tea, and milk are all acceptable.
9. Care for those teeth! Brush your teeth at least twice a day
Brush your teeth at least twice a day. Eating foods high in sugar or starches too often during the day can play a part in tooth decay. So don’t nibble foods and sip drinks all day long! However, the best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your teeth at bedtime, don’t eat any food, or drink anything but water!
10. Get moving! Be active every day
Just like a bike may become rusty if it is not used for some time, our muscles and bones need to be kept moving too. Activity is needed to keep your heart healthy and your bones strong. It can also be good fun. Try to include some form of activity every day: it may be just playing outside, walking around the neighborhood and running up the stairs. Outdoor games like kickball, football at break times are good for giving the body a workout. Swimming is a great sport for keeping you healthy.
Parents, make sure to limit TV, video game and computer time. These habits lead to a sedentary lifestyle which increases risks for obesity and cardiovascular disease. Encourage physical activities that children really enjoy. They’ll stick with it longer if they love it. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.
Help them set specific goals and limits, such as one hour of physical activity a day or two desserts per week. It’s true that when goals are too vague the chance for success decreases. Rewarding children with candy and unhealthy snacks encourage bad habits. Find other ways to celebrate good behavior.
Let’s get busy and make a difference in the lives of our kids. You have an opportunity to help kids form healthy habits. They could be your kids, grand kids, nieces or nephews or neighborhood kids.
Teaching tomorrow’s generation to live a healthy life is the key to helping change our world.