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We all know how kids nowadays are more inclined to unhealthy food choices starting from sugary and fatty foods choices they make over homemade food. May it be peer pressure or media commercials which are influencing them to be more tending towards an unhealthy lifestyle and hence having health issues from a tender age. Thus switching to a healthy diet will have a profound effect on children’s health, helping to maintain a healthy weight, avoid certain health problems, stabilize their moods, and sharpen their minds and overall instill a healthier lifestyle.
Eating well can support a child’s healthy growth and development into adulthood. It’s important to remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. The responsibility lies on parents to instill this conditioning over time as kids are exposed to more and unhealthier food choices. However, it is possible to reprogram your children’s food cravings so that they crave healthier foods instead. First and foremost it is very important understand and plan a balanced meal for your kids. A Balanced Meal Planning is easy if we understand Kids Healthy Eating Plate.
A Healthy Eating Plate requires concentration of each and every nutrient and vitamins your kids require to function.
Whole Grains and Complex Carbohydrate mostly is very essential to fuel up your kids’ activities. Complex carb has fiber, vitamins and minerals. Food such as brown bread, pasta, brown rice, potato are great sources.
Including fruits and Vegetable mostly in every meal is essential (choosing them as snack is great option) fill half of the plate with vegetable and fruits mainly.
Healthy protein is something which helps kids’ get their energy and strength from. Choosing beans, nuts, fish and eggs (also has omega3 which helps in brain development)
Healthy Oils (Unsaturated fats) such as olive oil, sunflower oil in cooking food is extremely important for kids growing stage and avoiding transfat at every cost.
Water r should be the first choice to quench their thirst and keeping them hydrated. Avoiding sugary, carbonated drinks, packaged juices at all costs as they do not have any nutritional benefits. Giving them dairy which is full fat, along with cottage cheese is essential in daily diet.
Mostly to keep the kids’ active in order to avoid obesity and type 2 diabetes. Giving kids atleast 1 hr of outdoor activity will help their physical and brain development, in this way they will get their daily dose of Vitamin D from sunlight.
So as parents the sooner you introduce wholesome, nutritious choices in your kids’ diets the easier they will be able to develop a healthy association with food that can give them a full filling lifetime. With these tips, you can instill healthy eating habits and give your kids the best opportunity to grow into one healthy and confident adult.
Be a role model to them - Your child imitates you so don’t ask your child to eat vegetables while you gorge on potato chips.
Costume the taste of healthier foods. Add vegetables to a chicken curry, for example, or mash carrots up and make pakora etc,
Cook more meals at home- Restaurant and takeout meals have more added sugar, msg and unhealthy fat so cooking at home can have a huge impact on your kids’ health. You can make burgers, fried chicken at home with healthier ingredients.
Involving and exposing kids in shopping for healthy groceries and preparing meals.
Make healthy snacks available at home- Keep plenty of fruit, vegetables, and healthy beverages (water, milk, pure fruit juice) on hand so kids avoid unhealthy snacks like soda, chips, and cookies.
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