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Parenting Tip – Take Care of Your Child’s Health



Take Care of Your Child's Health

How to take care of your kids Health?

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.

World Health Organization (WHO) Definition of Health 

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.

Some of the best substitutes

  • 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.
  • Substitute – Butter
    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.

Above all tips are very useful and easy to follow. So try to Take Care of Your Child’s Health

Finally, positive role-modeling is crucial. Practice what you preach.

Source by Rupal Jain

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