TIPS FOR RAISING HEALTHY KIDS

Written by Caroline Meyer

There are so many concerns in this modern world including the food we eat and our over reliance on technology. One of the major concerns as a parent is raising our children to be as happy and healthy as possible.  Let’s look at a few ideas that could perhaps make it a little easier to get the results we want. 

Let them get dirty 

Yes, it does seem like the opposite of what we would do usually, but letting your child play in the sand and get a little dirty is actually good for them. Playing in mud or sand actually releases serotonin in the body which makes people happier. Exposure to a little dirt also helps the immune system strengthen against minor germs. You can help them wash well afterwards, but let them play in the garden, it is good for them. 

Let them learn from you  

If you are active and eat healthy foods, there is a good chance your children will as well. If you serve healthy meals including plenty fresh fruit and vegetables and as much whole foods as possible, your children will grow up enjoying healthy foods. Involve them in your activities such as yoga or swimming from an early age and reap the benefits of a healthy, well-balanced child. Healthy, plant-based foods result in a stronger immune system and a healthier body. Junk foods can lead to diseases such as diabetes and heart disease late in life. Your whole family can benefit from a whole food diet which contains an abundance of vegetables and fruit. 

Do not use food as a reward 

Food should not have good or bad connotations and should be seen as a way of fuelling the body. This doesn’t mean it shouldn’t taste good or be fun to eat but do not make certain foods a reward. Offering dessert as a reward for eating dinner is not the best way to develop good eating habits. Offer dessert occasionally as a treat, as part of the meal. Do not offer snacks or sweets as payment for chores or specific behaviours as this also leads to the wrong association of junk food as something you get for being “good”. 

Don’t force foods 

Instead of trying to force children to eat everything on their plate, encourage them to eat until they are full. Offer a variety of fruits and vegetables to allow them to choose and never force them to eat certain foods. This will actually end up having the opposite effect and they may never enjoy those foods. If you struggle to get them to eat enough fruit and veg, try making stews, smoothies and other foods that hide a lot of the ingredients and allow for well rounded nutrition. The only concern would be if your child is not growing and thriving due to not eating properly. At that point you may want to consult a professional. 

Check vitamin D levels 

Many children today spend very little time in the outdoors and the high level sunscreens also block the absorption of vitamin D. This can lead to muscle weakness, autoimmune disorders, asthma and a higher risk of infections. There are supplements available to increase vitamin D easily as well as various juices that are fortified with the vitamin for easy uptake. 

Don’t over-medicate 

Often when a child has a fever, the first instinct is to medicate them to get rid of it. Low grade fevers actually help the body fight off viruses and bacteria. Where possible, let the fever run it’s course as it is a natural way to kill germs in the body. If the temperature rises above 104 degrees F, make sure you consult with your doctor immediately. There are certain medical conditions that require fever to be reduced much sooner, so discuss with your medical professional when would be the best point to offer your child medication for fever. 

Give them chores 

Even little ones can help pick up their toys and put them away. As they get older, you can assign chores that are ability and age appropriate. This helps them learn that as part of a family and a community in general, they will have responsibilities and will learn to contribute. This also helps them learn many skills they wouldn’t otherwise. 

A good sleep routine is important 

Sleep is when the body heals and the immune system is strengthened. Adequate sleep also aids keeping your weight under control. Children under 3 should be sleeping a minimum of 12 hours a day. Children 3 to 5 should be sleeping 11 to 13 hours daily and children aged 5 to 12 should be sleeping for at least 10 hours every day. 

Supervise technology use 

Do not allow TVs and computers in the bedroom. This should be in a central area so that you are able to monitor what they watch and the sites they visit. You are also able to limit the amount of time spent in front of the devices.  

Get active 

You don’t have to join a gym or a sports club to get active with the kids. Go on hikes, take walks together, go run around on a playground or go swimming in the closest local pool. There are many activities you can do as a family that won’t cost anything. Encourage outdoor play and support your children’s endeavours when it comes to sports.  

Take control 

It’s up to you to ensure there is healthy snacks available in your home and not an abundance of junk foods. If there are doughnuts and apples, how many kids will choose the apples? It is fine to have a less than ideal snack once in a while, but these kinds of foods should not be readily available in your home. Make sure you set aside the time daily to do activities as well as outdoor play. Allow for some free time. Kids should also be allowed to just be themselves sometimes without everything being regimented. Let them choose what they want to do in their free time. This will boost their self esteem and stimulate their imagination. 

After all is said and done, once you have done all you can on the food and exercise part of things, all you need to do if give them your love and support. Happy children come from families that love and nurture them every step of the way. The benefits of a healthy and happy childhood carry over in to adulthood and create well adjusted, happier adults as well.