(Newswire.net — March 1, 2016) — Building a Healthy Child. Children are the key to the future, and judging by the way some children are being raised, our future is in trouble. Obesity stemming from junk food and lack of exercise is ruining once healthy children. An intervention needs to start very soon if we are going to save our future.
My children, like most others, love to eat things like candy and chips. They would wash it all down with a soda if I would allow it. There is the key- I will not allow it. Like proper grooming and dressing for cold weather, eating healthy is a learned behavior. Imagination and balance will help parents to teach their child to eat better.
Start Young
A great place to begin training your child is from birth. Breast-feeding gives the child an extra immune system boost, easy digestion, and a strong bond with you. At this age it is easy to get the child to comply with your choice of foods. However, things will get a little trickier when the toddler stage begins. Little attitudes start to develop. Taste, texture and even their mood will decide what a child likes and dislikes. Some will even refuse to try anything. This is where taking small steps will help your child develop healthy eating habits.
Toddlers
Toddlers love to explore textures. Everything goes into their mouths. Giving them colorful foods in very small amounts will help. Try slicing red and green grapes in half. Cheeses in shapes like Mickey Mouse are also a hit with children. While lots of people think juice is a great choice for small children, in fact it is not. Juice is loaded with sugar. Giving your children a juice diluted with water will allow them the sweet taste without all of the sugar. Low-fat milk and cheeses will help them to get the nutrients they need without all of the fat.
Preschoolers
Children in preschool have already begun to develop their personal tastes, and sometimes they are extremely picky eaters. Getting the child to try anything seems to be a challenge. I have found that when I let my children help me prepare lunch or dinner they are more likely to eat it. With supervision I allow the kids to crack eggs, measure and pour wet ingredients and even stir the pot. Simple recipes with few ingredients seem to work best for these small children. Simple whole wheat pasta, sweet spaghetti sauce with a sprinkle of Parmesan cheese makes a lunch the children will enjoy.
I personally do not try to get all four food groups in one meal. If I prepare grains and cheese for one meal (like the spaghetti) then for snack we will have fruits and veggies. Again, allowing them to prepare the snack will encourage them to eat it. Slice apples thinly, then give the kids a small cookie cutter. Let them cut shapes out of the slices. Melon-ballers are a fun way to make balls of cantaloupe and watermelon, which kids will enjoy.
Exercise
A good diet must go hand-in-hand with exercise. Children need to burn off energy. The good thing is, most kids love to play outside if a parent is involved. Let the littlest ones play in a soft-play area filled with stuffed-blocks. Encourage them to climb through the mazes or build walls. Older children love to run and jump and climb on playground equipment. Play with them for the best results. Push them on the swings and merry-go-round. Catch them at the bottom of the slide. Be there for support as they learn to climb the monkey bars. You can even play ball games with these children. Simple kick ball, dodge ball or catch are all great ways to be involved with the kids as they play. A child that is used to playing outdoors will develop a love of exercise without even knowing it.
If playgrounds and games are not something you want to do, try hiking through state and national parks. Allow the kids to look for specific items like pine cones and creek rocks. Create a treasure hunt to find squirrels, acorns or waterfalls.
Many women and men enjoy group exercises like Zumba. All of the classes I have attended allowed children. This is a great way for a child to be involved with you, dancing and sweating.
Playing on a sports team is wonderful for children. They learn teamwork, sportsmanship and patience. Friendships are made. Most of all, they are getting plenty of exercise. You can find teams through the parks and recreation department or at local gyms. Many start as young as three-years-old.
Some creative thinking and patience are all it takes to get your child started on a path to lifelong good health.
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Gourmet Daily, launched in March 2015, provides the freshest taste available in home meal delivery via proprietary packaging and processing technology. Their portion controlled and nutritionally balanced plans include 3 nutritious meals and 2 tasty protein packed snacks per day.
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