Raising children with a healthy lifestyle could be challenging in the times when the environment is so unhealthy. Being a parent comes with responsibilities and providing your children with a healthy environment is one of the prime responsibilities. In this article we will discuss the ways in which parents create healthy lifestyles for children.
At a young age, children can foster healthy habits which they will carry with them even in adulthood. These are times of convenient options where children are surrounded by many unhealthy food options, sedentary lifestyles and screen time.
Providing a healthy lifestyle for children means focusing on key areas like nutrition, physical activities, mental well-being and healthy habits.
The importance of a healthy lifestyle for children
A healthy lifestyle for children is not just about food. It is influenced by other factors as well including physical, mental and emotional wellbeing. All these aspects of health depend on their physical activity, their quality of sleep and the food that they eat.
Physical Health:
It is important for children to be physically fit at their age to prevent the risk of obesity, diabetes, heart disease and other chronic diseases later in life.
Children nowadays are immersed in screens and are always laid on their couches or beds. They need to stay active and move their bodies frequently by involving physical activities in their lives.
Mental Health:
Nowadays children are facing mental health issues which is a concerning thing for the parents. Sometimes, even the parent does not know what their child is going through. The reason could be anything but one thing is for sure, that a healthy lifestyle can help children improve their mental health as well.
Adequate nutrition and physical health along with proper sleep are directly linked to better moods, reduced anxiety and improved cognitive functions.
Development and Growth:
Children in their growing age need to consume the right food and include adequate physical activity that can help in their development and growth. Essential nutrients for the body help to produce hormones that help in growth and development.
Right nutrition, proper sleep, and physical activity helps in healthy growth, brain development, and the formation of strong bones and muscles.
Life Skills:
When a child learns to make healthy choices at a young age they will carry it along in their adulthood. Using health over anything will make them understand why health is the most crucial aspect of life. If they are healthy only then they will be able to achieve their goals in life.
With healthy habits in their adulthood they will be able to maintain a balanced and fulfilling life. The most important habit is to make healthy food choices which is the foundation for a lifelong wellness.
Focus on Balanced Nutrition
Nutrition is what parents need to focus on for their children’s wellness and a healthy lifestyle. What you eat is who you become and healthy food makes you healthy. Let your children understand how your body gets various nutrients from food and why each nutrient is important. Tell them their benefits like consuming foods with omega-3 fatty acids is good for eyes and brain development. Or how fruits and vegetables have essential vitamins and minerals which are necessary for growth and development.
Include a variety of food in your children’s diet so they can enjoy healthy food and not get bored by eating just one type of food.
Foods like whole grains (brown rice, whole wheat bread, and oatmeal),
Lean proteins (chicken, fish, beans, eggs)
Dairy products and calcium-rich foods (milk, yogurt, cheese)
Healthy fats (avocados, nuts, seeds, olive oil) should be a part of your child’s diet.
Make sure you limit sugary foods and drinks and other processed foods because they are high in empty calories, unhealthy fats, and sugar which does not add any value to your health. Don’t restrict them completely because it is okay to enjoy such meals occasionally. All you have to do is ensure your children don’t consume such food frequently.
Right Food for Children
Other ways to ensure your children consume the right food are:
- Opt for whole and natural sources of food that are rich in nutrients. Avoid highly processed food like chips, candies and other fast food. They might be a delight for their taste buds but are the major contributor in health issues later in life.
- Teach your children to understand the importance of consuming food in moderation. If you restrict them completely from eating certain foods, they might not enjoy their healthy lifestyle. So instead of banning unhealthy food items, teach them to consume it in moderation without compromising an overall health diet.
- Try to eat at least one meal a day with your whole family. This will encourage children to enjoy their meal time and spend time with their loved ones. This will also help to inculcate strong bonds between children and other family members.
- Do not pressurize your children to eat or not eat certain foods. Let them be flexible and encourage them to listen to their body and pay attention to their hunger and fullness cues.
- One way to encourage children to choose healthy foods is to involve them in meal preparations. This helps them to better understand foods they eat and how it is prepared and why you use a specific method of cooking a certain dish and how the additional ingredients help to make the dish better and healthier. Getting involved in meal preps also encourages them to try new foods.
Encourage Regular Physical Activity
Physical activities for children help them to stay active throughout the day. In the growing stage, children need to be active and move their body frequently which is essential for children’s health, development and happiness.
Including physical activity in your children’s routine helps them to have stronger muscles and bones, improve their cardiovascular health and help better their mental well-being.
You can include physical activities in your children’s lives by:
- Setting daily goals like walking, cycling, swimming.
- Include active play like running, jumping, climbing which will help children to develop motor skills.
- Encourage them to try sports like soccer, swimming, basketball which will help them to learn teamwork, discipline and perseverance.
- Opt for family fitness activities which will encourage them to include and enjoy physical activities. Weekend hikes, family walks after dinner, bike rides could be some activities that the family can enjoy together, have fun and take care of their health.
- Limit screen time by setting time limits. In today’s time when a child does not even eat their food without screen it is difficult for parents to set a routine without screen. So instead of banning screens all together, focus on limiting screen time.
- Let them walk or bike to school if possible instead of driving them to their school. This is one of the effective ways to include physical activity for them.
Prioritize Mental and Emotional Well-Being
Mental and emotional well-being of children are as important as physical well-being. You have to treat these three aspects of health equally because they go hand-in hand. A child, and even an adult would only enjoy physical activities when they are mentally and emotionally immersed in them. If they are going through something, they won’t be able to keep up with their physical health leading to deteriorating their overall well-being.
To encourage both mental and emotional well-being, you should:
- Promote positive self-esteem by encouraging them to feel good about themselves. Start by talking positive affirmations so they can develop a healthy mindset.
- Encourage them to put in effort and wait for the results. You can do this by praising their efforts over outcomes. This will help them to build resilience and a growth mindset.
- Encourage your children to feel good about themselves by helping them to recognise their strength and talents.
- Let them know that their emotions, good or bad, are a part of them and they need to feel them, accept them and then react to them in a positive manner. Teach them the ways they can use to manage stress, frustration and even negative emotions.
- Introduce them to mindful practices such as deep breathing, meditation or yoga. These activities will not only help to manage stress but would also help to improve focus.
- You need to encourage active open communication by listening to your children actively. Make sure they are comfortable in talking to you about any problem, big or small. Give them a safe space so they can openly communicate their feelings.
Ensure adequate sleep
Sleep is critical for a growing child. It’s the time when the body produces growth hormones and their body repairs itself. Adequate sleep is necessary for a child’s growth, development, and overall health as it helps them to better concentrate, learn, and regulate their emotions.
To ensure your child get adequate sleep, focus on:
- Creating a relaxing bedtime routine for your children so they can go to deep sleep and relax for at least 8-10 hours if they are teenagers and more if they are school-going children or preschoolers.
- Limit screen time and ensure they do not use any screens before going to bed. Introduce them to calming activities like reading or quiet play or listening to calming music.
- Create a sleep friendly environment which will ensure your child sleeps well by keeping their bedroom cool, dark and quiet. Comfortable bedding, blackout curtains and white noise machines can help to create a restful sleep environment.
Frequently Asked Questions
What are the 10 healthy habits for kids?
Ans. Healthy habits in kids lead them to live a healthy lifestyle. Here are some of the basic healthy habits for kids to inculcate in their lives:
- Brush their teeth twice a day. Once after waking up and then after the last meal of their day.
- Wash their hands before eating food.
- Take a bath.
- Eating a healthy breakfast.
- Reading.
- Practicing gratitude.
- Exercising daily.
- Daily quality time with family.
- Helping in daily household chores.
- Sleeping and waking up early.
