Healthy habits in children should be instilled from an early age. A healthy lifestyle includes healthy eating, exercise and personal hygiene.
Some of the habits that should be included in the daily routine of children are the following:
1. Healthy and balanced diet
Nutrition is essential to the development and growth of any child. For a healthy diet, it is necessary to eat a balanced and healthy diet, including products from all food groups.
Tips on how you can instill healthy eating in the youngest members of your household
- Never skip breakfast. This should be the most important meal of the day, it should include cereals, fruit and some dairy products. However, it is estimated that between 8 and 12% of school-age children skip breakfast and when they are teenagers between 20 and 30% leave home without breakfast.
- You have to increase your intake of fruits and vegetables (5 times a day), reduce protein (eat meat and fish three times a week), eat cereals daily and limit as much as possible industrial pastries and fast food.
- Have a wide variety of healthy foods at home (fresh fruits, vegetables, dairy products) and avoid those high in fat, such as chips or soda; it will help your child eat only healthy foods.
2. Physical exercise
Exercise should be present in your child’s daily routine. Children who play sports regularly are less likely to have certain health problems and are more likely to continue to play sports into adulthood.
How to encourage sport in children?
- If you want your child to exercise, you should set an example. The weekend is an ideal time to exercise as a family. They can take it as a routine and do activities such as biking, hiking, skating, or swimming on the beach.
- It’s important to look for physical activities that you enjoy, so staying active and healthy will be easier for you.
- You can buy or adopt a dog and make the child responsible for its care, which involves taking it for a walk every day, cleaning the animal’s excrement, putting water and food daily, brushing it, and so on.
3. Drinking plenty of water
Drinking water is necessary to eliminate toxins and hydrate all organs of the body. Water should be the main drink of the whole family at every meal.
A child’s body is made up of 80% water and an adult’s body is made up of 65% water. Therefore, children require a higher fluid intake.
How do I get the child to drink water?
- Offer a glass of water every morning before breakfast and after each meal.
- Children imitate their parents, set a good example and drink water throughout the day.
- Place water bottles in accessible areas such as the study table, TV room or dining room. It is recommended that you carry a bottle of water in your backpack when you go to school or do some other activity.
- At meals, place a pitcher of water on the table and avoid sugary soft drinks and juices.
Healthy habits are essential to have healthy children and prevent many diseases. Children should lead a healthy lifestyle from an early age and parents should set an example.
Those habits that we try to teach little by little will become routines and it is very probable that they will continue with them when they become adults. Healthy doesn’t have to be boring, you can be creative when it comes to preparing meals and inviting the little ones in the house to cook with you.
Physical activity can also become a game when done with family or children of the same age.