By Edgar Nyandong
Every parent wants their child to be healthy and less prone to illness. It is therefore important to help your child adopt healthy eating habits by working out a daily balanced diet regime from all the food groups - fruits and vegetables, whole grains, and proteins.
A balanced diet and healthy habits influence correct growth and development in children, both physically and mentally. They prevent future health problems like high blood pressure, diabetes, cancer, high cholesterol and heart disease.
Three important features of a healthy lifestyle that you should introduce your child to are a balanced diet, personal hygiene and physical exercise.
Children must be both physically and mentally active if they are to have a positive outcome on their growth and development. Breakfast is one important meal they must not skip since it provides them with the energy to begin and proceed with the day’s activities. A typical breakfast would consist of dairy like milk or yoghurt, carbohydrates like bread or cereals, and fruits. For children, it is advisable to reduce proteins and fast foods as part of their diet.
Besides food, personal hygiene in children is an important element. Children need to be taught how to properly wash their hands before eating. Since food items are exposed to dirt which can carry bacteria and other harmful organisms, children must also be guided on how to properly wash and clean fruits and vegetables before eating them. Essential is also the adequate intake of clean water, among other important elements of personal hygiene.
Physical activities like sports can help children to grow up healthy and happy. Proper nourishment will ensure that a child has enough energy to run around with their friends and develop adequate physical abilities. Children should be discouraged from spending too much time in front of the television or excessive use of social media gadgets. They must be encouraged to spend as much time outdoors as possible.
Children learn from examples. Parents must therefore instill the above healthy habits in their children by leading the way in living healthy.
First, parents can begin by introducing one habit at a time so that the child does not feel overwhelmed. The moment this habit is assimilated, a parent can move ahead and introduce the next. Secondly, to achieve assimilation, parents can undertake the journey of healthy living with their children - eating a balanced diet, being hygienic at home, and spending a lot of time outdoors with them.
Parents can also reinforce healthy habits without creating anxiety with the child by showing them that the habits being instilled are not a punishment, but important for their health. Replace phrases like, “do not eat this” with “this is delicious, let’s try it..” or “go play outside” with “let’s go for a walk”.
To allow children to learn, and appreciate the efforts, involve them in preparation of meals and speak with them about the reasons behind the family’s healthy lifestyle choices.
