(The girls and I at Stone Mountain getting some exercise!)
I've compiled a list of tips on how to raise healthy children so they'll grow up to be healthy adults.
1. Start early. My daughters recently asked me why they like eating vegetables and other healthy foods more than their friends. Obviously, I'm not in their friends households to know intimate details but I provided them a blanket statement. 'Vegetables were the first solid food you ate so you developed a liking for it.' When they were about four months old and being introduced to solid foods, I started with vegetables. I first introduced green veggies (i.e. green beans), then orange vegetables (i.e. carrots or yams), and finally yellows (i.e. squash). They acquired a taste for veggies because it was their first solid food. I gave it to them regularly EVEN if they spat it out the first couple of times. As I introduced fruits and starches, I kept vegetables as the main course. Fast forward, 7-8 years, we still eat at least one vegetable at every meal. And fruits are a regular in-between-meal snack.
Don't worry if your child is school age or even a teenager. It is never too late to begin practicing a healthier lifestyle. Whatever don't shock your kids by switching from fast food every night to a vegetarian diet. It'll cause tension and unnecessary stress which may lead to them totally writing off your efforts. Be realistic. Start by introducing a vegetable (News flash. Corn is not a vegetable!) at every meal. As they become accustomed to the new foods, eating a well-balanced meal will become more natural with time. Season the vegetables with chicken broth or Asian seasonings to make the flavor of the vegetable more appealing to your family's taste buds. Most kids like the taste of ranch dressing so the addition of a spinach salad drizzled with a little ranch dressing to any meal is quick, easy and nutritious option.
Also, ensure your child is drinking an adequate amount of water. This is especially important if he/she is involved with sports. For pointers on how much water is enough, visit our earlier article about Water Intake.
2. Take vitamins daily. I want to be clear. Vitamins are absolutely not meant to substitute for a healthy diet. Vitamins are supposed to be 'insurance' and a 'supplement' to ensure a healthy immune and digestive system. When I grew up, the only nutritional supplement was Flinstone vitamins. Although, they're still around there are more kid-friendly, tastier options. My kids, for example, like gummy vitamins. Just be sure that the supplements are from a reputable company and do not contain absurd amounts of sugar. Also note that it may behoove you not to cut corners and go to the dollar store to purchase any type of vitamin; especially not children's vitamins. Invest a small amount in your children's supplements now and save on doctor's visits and colds later.
3. Be consistent. During the beginning of the year, we go through the ritual of making 'resolutions' or 'goals'. We have great intentions but we aren't planning for long term success. So how do you ensure you and your family will win? Get organized! There is no way this change won't work if you're not organized. Jot down a list of goals that you wish to obtain from being healthier. Write out a grocery list BEFORE you go to the store. Having a well thought out grocery list will prevent you from spontaneously making unhealthy decisions. Promise yourself that you'll stick to your grocery list or you'll be defeating the purpose of this step. Have a schedule when you get home from work or the kids get home from school to ensure that you'll have time for exercise and preparing a nutritious meal.
4. Set an example. Make a healthy diet and exercise a family affair. Your kids mimic your behavior and eating habits. This lifestyle will only work if you are being honest with yourself and your kids. 'Cheating' at work or once the kids go to sleep will only result in you becoming lax on your new healthy lifestyle and you'll begin making excuses for why you, and ultimately your kids, don't have to stick to it.
Don't just send your kids outside to play...join them! The more they see you becoming ACTIVE and having fun, they'll be more willing to join in. Go for bike rides or invest in some roller blades (including safety gear). This is a low cost super fun activity to do.
5. Visit the pediatrician and dentist regularly. Children ages 4-18 need to complete a physical assessment by their pediatrician regularly. A day or two before their check-up, make a list of any questions or concerns you may have concerning their health.
Your child should visit the dentist at least every six months for a cleaning and cavity check. In between visits to the dentist, practice good oral hygiene. Children should brush their teeth twice a day and floss every day.
Final Words
The health of your child now will have lasting affects for the rest of their lives...for better or worse. It is my prayer, of course, you and your family is experience the former.
