Top tips to help your child developing healthy habits
It is vital for your child's health and wellbeing to eat nutritious foods and maintain an active lifestyle.
Did you know that over the previous two decades, the number of obese youngsters in South Africa has skyrocketed?
Obesity in children is harmful to their health in both the short and long term. Overweight children are more prone to carry excess weight into adulthood. Adults who are overweight are more likely to develop health problems such as heart disease and some types of cancer.
Parents can help their children maintain a healthy weight by teaching them correct eating habits, reducing calorie-rich temptations from an early age, and encouraging physical activity.
Good to know: It’s important to understand that the goal for overweight children is to limit the rate of weight gain while still allowing for normal growth and development. Children should not be put on a weight-loss diet without first speaking with a doctor.
How to help your child develop good eating habits
To help your child develop healthy eating habits, use the following strategies:
- Keep lots of vegetables, fruits, and whole-grain foods in the fridge for your child to munch on throughout the day.
- Avoid takeaway foods and stick to homemade meals instead.
- Serve your child low-fat dairy products, such as cheese and yoghurt.
- Include protein sources such as lean meats, chicken, fish, lentils, and beans into your child’s diet.
- Make it a point to encourage your child to drink plenty of water and stop buying them sugary beverages (including fruit juice and energy drinks).
- Limit the amount of sugar your child consumes in the form of sweets and chocolates.
- Remember that even small improvements to your child’s eating habits on a daily basis can lead to success.
Encourage your child to be physically active
Children benefit from regular physical activity in a variety of ways, including improved health. Children aged three to five should be physically active throughout the day. Every day, children and adolescents aged six to 17 should engage in at least 60 minutes of physical activity.
Limit your child’s screen time
Limit your child’s time watching television, playing video games, or browsing the Internet to no more than two hours each day. Encourage kids to play outside instead of staying inside, glued to their screens.
A few words about good sleeping habits
While research on the relationship between sleep and weight is ongoing, some studies have linked childhood and adult obesity to a lack of sleep. Ensure that your child gets the recommended amount of sleep for their every night. School-aged children (ages 5 to 12) require nine to 12 hours of sleep per night, while younger children require even more.
