Help your kids consume nutrient-rich foods, eschewing sugary and salty options that could contribute to overweight or other health conditions. Instead, opt for low-fat milk and dairy, vegetables, fruits, whole grains such as oats, brown rice and quinoa and unsalted nuts and seeds as healthier options.
Establish a healthy example by eating well and getting plenty of exercise. Limit their screen time through TV watching or video game playing.
Keep Them Hydrated
Hydration is essential for maintaining bodily functions and supporting weight management, mood regulation and mental clarity. Hydration is especially crucial for children as their bodies contain less water content, they tend to be more active than adults and may not recognize signs of dehydration quickly enough.
Encourage kids to drink water throughout their day, including during meals and snack time. Make it accessible with an easily refillable water bottle.
Avoid sugary drinks and limit juice consumption to no more than six-to-eight ounces daily for very young children (or even less!). Sugary drinks contain empty calories that discourage healthy eating habits and lead to obesity, diabetes and tooth decay.
Introduce slices of cucumber, lemon, lime, orange or berries into plain water to add a deliciously refreshing taste without sugar-induced sweetness. Doing this also helps prevent constipation in children – an increasingly prevalent issue!
Schedule regular water breaks for children who are playing outside or participating in sports activities – it will allow you to monitor them and ensure they receive enough fluids.
If your child is experiencing symptoms of dehydration such as headache, stomach ache or sunken cheeks, have them contact their pediatrician immediately for advice and tailored recommendations. Children living with medical conditions such as kidney disease should follow an individual hydration plan provided by their healthcare provider.
Encourage Healthy Eating
Set your children up for lifelong success by encouraging them to make healthier decisions from an early age, such as eating nutritious meals, limiting sugary beverages and snacks and prioritizing physical activity. Doing this may help prevent diseases like obesity, high blood pressure and some cancers.
Focus on providing nutritious food items, like low-fat dairy, fruits, vegetables and lean proteins containing vitamins and minerals essential for maintaining a balanced diet. In addition, avoid foods high in saturated fat, added sugars or salt that could compromise a balanced diet.
Encourage kids to eat whole grains, which are rich in fiber and vitamins. Other sources of nutrition-rich food sources are beans, peas, unsalted nuts and seeds as well as avocados.
Kids tend to prefer foods they help prepare, so get them involved in meal planning and preparation. Doing this may prompt them to try new foods – cut fruits and veggies into fun shapes or create food collages!
Sleep is essential to a child’s physical, mental and emotional well-being; insufficient rest can cause attention issues and learning difficulties; so setting a regular bedtime routine will ensure your child receives enough restful slumber.
Encourage Physical Activity
Physical activity is integral to children’s wellbeing, helping them sleep soundly at night, perform better in school and build strong bones and muscles. Furthermore, regular physical activity lowers their risk for obesity, diabetes and heart disease while simultaneously improving overall health.
Encourage your kids to exercise by restricting television and computer time and playing active games together. Be sure they spend at least 60 minutes every day playing tag, jumping rope, riding bikes or jumping on trampolines – whether through gifting sports equipment, dance video games or setting aside time just to play with them – but also by setting aside family walks together, taking bike rides through your neighborhood or swimming at local pools – it all adds up!
Make enrollment in a local community sport team or dance class an essential component of your weekly schedule. Your kids should find activities they find enjoyable; doing something they find enjoyable will increase the likelihood of them continuing with it.
Many physical activities, like recess at school and day camps, involve interaction among peers that promote social skills development and increase confidence. Encouraging your children to participate in structured or unstructured group activity such as recess can help foster long-term healthy behaviors that will last their entire lives.
Schedule Regular Checkups
Adults may find it easy to neglect regular checkups, but for children and teenagers it’s critical. Regular well-checks ensure children remain up-to-date on vaccinations while also helping assess overall physical development. In addition, school athletics frequently require physical exams in order to ensure participants remain healthy enough for competition.
Pediatricians utilize these checkups to identify any issues that could hinder a child’s growth and development, including developmental delays, vision problems and oral health concerns. Early identification can prevent them from becoming serious issues down the road.
Parents can also utilize these visits as an opportunity to gain knowledge about how best to promote their child’s physical and mental wellbeing, including getting advice about which foods will support healthy development as well as information about nutritional supplements and ways to encourage better sleep habits.
Children learn by watching their parents take care of their health, so setting an example by scheduling their next well-child visit early and making appointments with Yankton Medical Clinic or Vermillion Medical Clinic are sure to follow suit as adults. Contact these facilities now to make a schedule appointment for your little one today.
