The 4 Basic Ingredients To Your Kid's Health
As parents our kid's health is one of our highest priorities, but in a world filled with so many temptations, how do we know which one's will benefit our kid's health and which one's will put it at risk? There are 4 basic ingredients which you can mix into your child's life in the right proportions which will help decrease the risk of your child developing poor health and will increase their mood, energy levels and confidence.
1. FluidsAlthough not in any food group fluids are an essential part of your kid's health. Not only do they assist in certain bodily functions, some also provide your kid's with necessary vitamins and minerals. While there are many types of fluid your child could consume, not all of them are good for them. Listed here are those which are recommended for children under 10.
Water is by far the best drink you can give your child as it assists in most of their body's functions without the added calories and/or additives.
◦ Helps hydrate the body.
◦ Assists in regulating body temperature.
◦ Aids in digestion of foods.
◦ Helps to eliminate waste and toxins from the body.
◦ Essential to blood production.
◦ Helps prevent fatigue and creates a more focused learning attitude.
Even babies can be given a warmed bottle of water occasionally instead of milk all the time, especially if they are running a temperature or it is particularly hot. (Cool or cold water tends to give babies wind and cause discomfort, as does cool or cold milk)
Milk is an excellent source of essential vitamins and minerals which are crucial to your kid's health as well as their growth and development.
◦ Babies up to the age of around 12 months should be given either breast milk or formula to drink. This is usually their only source of nourishment and it provides all their vitamins and minerals which are essential to their health and developing their immune system.
◦ For children between the ages of 1 & 2 it is important to only give them full-cream milk and not reduced-fat as they require the full amount of calories it contains.
◦ Children over the age of 2 are able to drink reduced-fat milk if it is preferred.
You should aim to give your child 6-8 drinks per day, most of these being water. Milk has a tendency to reduce your child's appetite so try only to give it as a source of calcium as opposed to a substitute for water. Diluted fruit juice is a great alternative to milk or water but try to avoid those that contain added sweeteners and artificial flavourings. Do not, under any circumstances give your child anything containing caffeine.
Daily calcium requirements by age are:
◦ 1-3 yrs 350mg
◦ 4-6 yrs 450mg
◦ 7-10 yrs 55mg
2. FoodThe correct amount of food intake is important, not only to your kid's health, but also in maintaining energy levels, concentration and controlling moods. It is recommended that your child consume 3 meals a day, provided at regular times, as well as 2-3 sustaining snacks in between. Breakfast is the most important meal as it jump-starts their energy levels for the day. Try to avoid foods with a high sugar content as while these appear to give them energy it doesn't last long and often leaves them feeling drained and moody.
The average sugar intake by age is as follows:
◦ 1-3 yrs 30gr
◦ 4-6 yrs 41gr
◦ 7-10yrs 51gr
Salt intake is also something to watch out for as it can quickly dehydrate your child. The recommended daily dose by age is:
◦ 1-3 yrs 2gr
◦ 4-6 yrs 3gr
◦ 7-10 yrs 5gr
Providing your child with a balanced diet from each of the 5 food groups will go a long way in ensuring your kid's health. Fruit, Vegetables, Grains, Dairy and Protein. Of course it's not always that easy, especially when dealing with difficult or fussy eaters.
It is far too easy for us to allow our children to immerse themselves in their technological world of computers, video games and even their mobiles, but how does this affect your kid's health? Lack of exercise can lead to many physical, psychological and medical problems, such as:
◦ Type 2 Diabetes
◦ Childhood Obesity
◦ Lack of concentration
◦ Low self-esteem and confidence
◦ Inability to cope emotionally
◦ Decreased muscle mass
◦ Lack of Social skills
Kid's need to exercise at least 1 hour a day. By doing this not only will their health be improved, but they will sleep better, have a better appetite, be able to cope better with school work, will feel better about themselves and be happier. You don't need to send them to a gym, just encourage them to join sports or ride their bikes, or just simply play outside. Most kids are naturally active and the earlier you encourage this, the more inclined they will be to keep it up as they get older.
4. SleepSleep deprivation can cause many health problems. If the body doesn't get enough sleep it becomes run down and unable to fight off infections as effectively as it does when it's in top form. Lack of sleep can affect behaviour, mood, concentration and growth as well.
Children between the ages of 2 and 12 require at least 10-13 hours of sleep every night in order for them to function at full capacity and stay as healthy as possible. Establishing a calming bed-time routine at an early age can help to ensure that your child is getting the right amount of sleep. If you find that your child has problems sleeping or you are unable to get them into a healthy routine it is recommended that you either seek the advice of a specialist in that field or research other
Sleep Solutions which may offer you suggestions in helping you establish that routine.
Although the ingredients here all sound very easy in theory, it is not always as easy in practice. Kid's are kid's after all and rarely do anything that we want them too. If you have any concerns about your kid's health, please consult your family doctor.
3. Exercise
