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Title : Five healthy habits for children
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Five healthy habits for children

Five healthy habits for children

Eating right, sport, drinking water or watch less TV are some of the ways that children should learn from small to lead a healthy life. We do not expect that our child has health problems or raise it, to establish good habits.






Prevention is certainly the best bet for the future. The game and sport, along with a balanced diet, the pillars of a healthy lifestyle.

1. A varied and balanced

diet
A varied diet ensures that the child receives the nutrients it needs. So while he has his favorite dishes, it is important to encourage (not force) to try new things. The taste is changing small and gradually accepted the vegetable or fish that initially did not want to see.

The balance is reflected in daily proportion of carbohydrates, proteins and fats. Today food tends to become imbalanced: o take much we spent with proteins or carbohydrates. The food pyramid provides adequate quantities and proportions. Keep in mind the following guidelines:


More fruits and vegetables. Consume five servings of fruits and vegetables.
Less protein. Reduce meat consumption to two or three times a week and take fish in the same proportion. Simply eating any of these once daily. But if we take one, do not suit the other.

More cereals. They should consume daily as rice, pasta or bread.
Less fast food. Minimize fast food and bakery products (high in fat and calories).
it is also important to make a good breakfast to ensure our body receives carbohydrates you need in the morning.
Good eating habits

Set fixed times for each meal. You have to make your body a few times and limit snacks between meals.
Plan meals in advance. So usually more balanced and complete. We can set a time of the week when designing the menu, and another to buy what we need.
Share at least one family meal. It is an opportunity to become a model for our habits son.
Enjoy a dinner together. In case you forgot fruit, vegetables or protein in food, we are still in time to compensate for these deficiencies.
Making the most original and appetizing dishes. The monotony on the table produces dissatisfaction and induces pecking order.

2. Drinking water

70% of our body is water, essential to eliminate toxins and hydrate all organs. Bet on drink water family health as an option. natural fruit juices are a good alternative, but should not abuse them because they contain too much sugar. We can offer children for sale with a little water.

3. Good eating habits

is the guarantee that takes what it needs and learn to eat guided by hunger and not because "touches" or anxiety. To facilitate connection with your bodily sensations, it is important:

I do not force him to finish the dish. If you say it is complete, it must be respected. If not, you may feel bad food.
Provide a quiet space in which to eat enables you to get in touch with the feeling of satiety. Once this occurs in the stomach, it takes about 20 minutes to reach the brain. That's why we urge not good to eat very quickly, because, unconsciously, to invite consume more than they really need. Meals should be a leisurely pace, but do not last forever.

4. Less than TV

The time spent watching television is going to rule out other necessary and much healthier activities.
The children spend in front of the screen for three to five hours a day, it is advisable for one to two hours.
must agree with them a maximum seek time and other activities to enjoy leisure time.

5. More physical

activity
The game and sport are allies essential for the proper functioning of the body. An hour of moderate physical activity daily significantly improves the body mass index (ratio of weight to height) of children, increase school performance and even your mood. But do not forget:

should never become an obligation. It is more important than entertain acquire skills. If desired, it will be easier to do so.

Every day should keep a space unique time for physical activity.
more active in everyday life. If we do, it is easier to register. We can look for any excuse to get out (walk together to the dog, take out the trash, get off the bus one stop earlier). A simple walk improves cardiovascular fitness in children and adults.
Organize family outdoor plans. They are a good way to put aside sedentary leisure.
Enjoy them. To integrate physical activity as a satisfaction, you must generate a gratifying memory of her.

Creating new habits

Let realistic goals. As we will now organize meals? What days outdoors? Our good intentions can break within the organization too demanding. Not recommended, alter our routine overnight. It is preferable to launch two or three small changes, and wait until they are integrated to move to the next.
Let's do everything together. A child learns what he sees, what he does not listen. Strolling be fun if everyone. Similarly, if we share the food, you will learn what foods feel good are; and if we eat healthily, our child will know that they are not punished, as we all do.

Promote the positive side. Phrases like "Do not eat cookies", "no picotees" or "you're going to get very fat" lead to frustration and anxiety in children. However, others such as "Let's take a walk!", "These apples are delicious," or "you look very handsome today" will reinforce the habits that we want to create.

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