In a modern world like today ever body is looking forward to be fit. Therefore there’s a lot of discussion these days about fit kids too. Parents, doctors, teachers, and others want to help kids to become fit and active. A fit kid has a healthy weight, eats well and is involved into a lot of physical activity. A kid can do a lot of things if he is fit and can enjoy his childhood in better ways.
Parents are the only one who can take care that which food is best suited for their kids.
Here are some guidelines which may help your child to stay fit and healthy.
Having variety of foods, especially fruits and vegetables is a must. Your child may have a favorite food, but the best choice is to have a variety. Your child gets more nutrients that his body needs if he eats different foods. Green veggies are a good option for your kid as Iam sure he must not have tried them from ages. Make five servings of fruits and vegetables as a part of his daily routine. Stock the house with healthy foods. Here’s one combination that might work him:
- 2 spears of broccoli
- 10 baby carrots
- On breakfast cereal – 1/2 cup strawberries
- Salsa with chips-1/2 cup
- Fruit juice
Make him drink water and milk most often as cold water is the No. 1 thirst-quencher when you are really thirsty. Kids need calcium so as to grow strong bones. Milk is a great source of calcium. How much calories your kid needs here it is:
- 6 to 8 years: 800 milligram each day
- 9 years or older: 1300 milligrams a day
Here’s a list of foods and drinks that would add up to the 1,300-milligram daily goal:
- 2 cups of milk
- 2 ounces of cheese
- 1 cup of yogurt
- 1/2 cup cooked white beans
Apart from milk and water you can allow him to have 100% fruit juice but as sugar adds more calories so try to keep him away from sugary drinks, like sodas, juice cocktails, and fruit punches.
- Don’t allow him to indulge in overeating. Try to teach him to eat till his stomach feels comfortable as over a period of time overeating can lead to unhealthy weight gain.
- Limit his screen time. It’s the amount of time your child spends in watching TV, DVDs, and videos, playing handheld computer games, and using the computer. This will help him to take out more time for physical activities like basketball, bike riding, and swimming. Don’t allow him to spend no more than 2 hours a day on screen time.
- Help him to find out what are the activities he likes the most. Not everyone loves baseball or soccer. Maybe your ward likes karate, or kickball, or dancing. You can also get involved as it will increase his morale as well as interest. You can also make a list of fun activities which children generally like to do so as to help him in finding out his interests. You can plan physical activities for the family.