Develop Healthy Habits in Kids

Children across the world are gaining more weight than ever before. They're eating too much high-fat, high-sugar food and are spending less time being physically active. But many unhealthy lifestyle choices involving children can be prevented by integrating safe and healthy habits into early care and education.

Parents share enormous responsibility in teaching our children healthy habits, values, and attitudes about their lives. But healthy eating and physical activity don't become habits overnight. It takes time and effort to make them part of a daily routine. Early childhood is a prime time to help children begin to establish healthy habits or behaviors that will promote a healthy lifestyle. Here are some ways to put healthy practices into your child's routine:

1. Teach importance of balanced diet: Many studies have shown the importance of a healthy diet in regular mental and physical development. Discuss the good choices he or she can make for her diet. Children need to understand that their food choices directly impact their health, and parents have a responsibility to teach them how to make informed decisions. Teach your kids to avoid the high-calorie food often advertised on television.

2. Be a role model: Children learn what they live, and you're the teacher. Remember, doing is more powerful than telling. You should exhibit good hygiene and safety behavior so that your child can learn and follow suit.

3. Eat meals together: Eating at least one meal together everyday gives you a chance to serve as a healthy eating role model and help your child develop a healthy attitude toward food. Research also shows that children who eat regularly with their family do better in school than children who do not. Eat meals in the dining room or kitchen and avoid eating in front of the television.

4. Get them involved: Getting children involved in the kitchen is an excellent way to change your finicky eater. Play with your kids outside, take them to the grocery store, let them create a meal, and let them help you in the kitchen. Involving children in the purchasing and preparation process will enable them to make healthy choices away from home.

5. Exercise together: If your child is spending too much time on video games and is not getting enough exercise, explain that exercise feels good and gives you more energy. Make physical activity part of your family's routine. Take a walk or go for a bike ride together. Limit the amount of time your children spend using the computer, watching television or playing video games to a maximum of 2 hours per day. All children age 2 and older should participate in at least 30 minutes of enjoyable, moderate-intensity activities every day.

6. Teach good hygiene habits: It is important to teach your kids how to avoid germs. Make a daily routine for your kid which includes hygiene activities like brushing teeth, washing hands, toilet, taking a bath etc. The key is to practice and ritualize some good behaviors. Along with cleaning body, children will need to learn about clean clothing.

7. Avoid giving empty calories: Sugar beverages such as soft drinks and sweet, artificial fruit juices, as well as high sugar items such as candy bars or sugar cereals have a high caloric content without the nutritional benefit. It is best to keep your child away from all this and make it a rare treat instead of everyday occurrence. Encourage your child to drink plenty of water or milk.

8. Sometimes be strict: Especially with habits like tobacco, alcohol, and other drugs, there's no room for anything but firmness. Explain why these substances are harmful and encourage them to ask questions. Establish clear consequences if these rules are broken.

9. Reward: When your child chooses a healthy activity over a unhealthy one reward him/her with a fun physical activity, such as bowling, movies etc. but don't use food to reward your child. Acknowledge their effort and accomplishment, not just their potential.

Good health allows children to function effectively with their peers as well as live the life they aspire to have for as long as they can. Planning and providing appropriate health education for young children serves as a foundation for lifelong healthy habits.