Health Tips for Kids, Tips for Healthy Children

Health Tips for Kids

Do you remember when you learned to ride a bike? The most important part was getting the balance right. Once you could balance easily, the pedals could turn smoothly, to drive the wheels and get the bike moving. 

The same thing is true when it comes to choosing our food. Once we have learned to carefully balance the amounts and types of foods eaten, all the organs in the body will function smoothly and the body will work efficiently. 

Following these ten tips will help you stay fit and healthy. It’s as easy as riding a bike, once you’ve got the balance right!

1.Food is Fun… Enjoy your food

Sharing a meal with family and friends at home or at school is a great way to enjoy food. It is fun to see other people’s choice of food - what do your friends eat? Do you try different foods every day? Check out your lunch box or dinner plate. How many different kinds of fruit and vegetables can you spot?

2.School lunches

Many schools have a canteen that offers a range of food choices. Most schools follow government guidelines to encourage healthy food choices. The food your child chooses might be high in cost and energy, but low in nutrients sometimes. An alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with preparation. 

Lunch box suggestions include:

Sandwiches or pita bread with cheese, lean meat, hummus and salad

Cheese slices, crackers with spread, and fresh or dried fruits

Washed and cut up raw vegetables or fresh fruits

Frozen water bottle or tetra pack of milk, particularly in hot weather.

3.Breakfast is a very important meal

Just like cars, buses and trains cannot run without fuel, our bodies need energy to work. Especially after a night’s sleep, energy levels are low. So, whether you are off to school, or out and about at the weekend, start the day with breakfast. Plenty of carbohydrates is just the ticket: try toast or bread, or cereal with milk, fruit or yoghurt.

4.Drinks

Suggestions include:

Children should be encouraged to drink plain water.

Sweet drinks such as cordials or fruit juice are not needed for a healthy diet and aren’t recommended.

A glass of milk (or a tub of yogurt or slice of cheese) equals a serve of dairy food. Three serves are needed each day for calcium.

5.Gimme five! Eat fruits and vegetables with each meal and as tasty snacks!

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should all try to eat at least 5 servings a day. For example, a glass of fruit juice at breakfast, perhaps an apple and banana as snacks and two vegetables at meal times. Then you have already reached your total. How many different kinds can you spot in the supermarket? Why not try some new ones?

6.Exercise and activity

Physical activity is an important part of good health. Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sport. Some parents may also worry about their child’s weight.

For primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games. 

To increase your child’s activity, try to:

Limit the amount of time spent watching television for the whole family.

Do something physical and active together.

Go and watch your child play sports.

Encourage daily activity, not just exercise.

Use the car less – that means everyone!

7.Snack attack! Eat regularly and choose a variety of snacks

Even if you eat regular meals during the day, there will still be times in between that you feel hungry, especially if you have been very physically active. Snacks can fill the gap, but should not be eaten in place of meals, only as an extra. There are lots of different snacks available. Your choice may be yoghurt, a handful of fresh or dried fruits, sticks of vegetables like carrots and celery, unsalted nuts or rice crackers, or perhaps a slice of fruit loaf or some bread with cheese. Occasionally, you may prefer crisps and other packet snacks, a chocolate bar, a piece of cake or biscuits. Whichever snack you enjoy, remember it is always good to include a variety of different types to keep things in balance.