How to get kids to eat healthy snacks and improve diet:
While it doesn’t take much to convince kids to hit the playground to get their daily dose of physical activity, navigating nutritious food options can be easier said than done. Here are some tips and tricks for adults to consider.
Reduce junk food, don’t eliminate it.
Sugary, high-fat snacks tend to be popular with young children, so it can be hard to get rid of them completely. However, reducing the amount of junk food kids eat can keep them happy and free up space for healthier options like fruit slices, yogurt, vegetable sticks, and nuts.
Established standard snack times.
Another great way to keep kids on a beneficial diet plan is to set regular snack times so kids don’t always try to steal a cookie or candy bar at odd hours. By allowing children to have a short snack at the end of the school day or in the middle of the morning, you will help stave off hunger pangs without ruining their appetite. A nutritious snack can also keep kids’ metabolisms strong and active, an important factor in combating obesity. .
Trick them into eating healthy food
Kids can be picky about what foods they want to eat and when, so having flexible healthy snack options can help them eat well. For example, offering them a delicious cup of yogurt with fruit will help them get the calcium and vitamins they need. Similarly, a fruit smoothie can be a nutritious alternative to chocolate milk or a can of soda. By disguising healthy foods as snacks, you can encourage kids to improve their diet in a fun and easy way.
Three preventive tips for childhood obesity:
According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than tripled in the last three decades. In 1980, only 7 percent of children between the ages of 6 and 11 were classified as obese. In 2008, that percentage jumped to nearly 20 percent. For children ages 12 to 19, obesity increased from 5 percent to 18 percent over the same period. For the sake of clarity, there is a difference between being characterized as obese and being overweight. The CDC defines overweight as being overweight for a particular height due to fat, muscle, bone, water, or a combination of these parts. Rather, obesity refers solely to having too much body fat. Both conditions present as a caloric imbalance, with not enough calories being burned through physical activity to make up for the calories consumed.
So what can you do to help prevent the spread of childhood obesity? Here are some tips to keep in mind when it comes to getting kids up and moving!
go out and play
First of all, it is important for children to burn off the excess calories they consume during daily meals and snacks. However, emphasizing that a single obese child needs more physical activity can be alienating and discouraging, so it’s best to encourage all children, whether in a church group, a family, or a classroom, to spend more time running outside, participating in organized sports. or just playing in a playground.
Maintain weight through healthy eating.
While it’s vital to reduce fatty fast food and fatty snacks from obese children’s diets, the focus should be on good health and not losing weight, says the New York Department of Health. Maintaining their current weight will allow children to reach a healthy weight as they get older. Encouraging diets packed with healthy fruits, vegetables, nuts, low-fat dairy, and whole grains can set kids on the right track.
cut sedentary time
Time spent on sedentary activities like surfing the Internet, watching TV, playing video games, or just lounging indoors should be kept to a minimum to encourage kids to exercise, the CDC says. Ideally, kids should get at least a half hour to an hour of physical activity four to five times a week, and putting limits on indoor fun will encourage kids to play on the playground equipment or start a ball game outside .
Teaching children dietary tips and tricks for healthy living:
It’s not just up to parents to monitor their children’s eating habits — kids need to be in on the conversation, too. So, in addition to allowing little ones to spend a lot of time on the playground equipment, here are some tips and tricks to teach children how to improve their eating habits.
Learning the importance of hydration
It’s no big secret that drinking plenty of water is important to living a healthy life, especially with children at an optimal stage of development. But staying well hydrated is also important from a dietary standpoint. For starters, drinking water helps the body’s metabolism work effectively, so kids can burn calories from food throughout the day. A glass of water can also combat hunger pangs that can occur around meals. Encourage children to drink several glasses of water each day to keep their digestion in check.
Doing snack time right
Many schools have a snack time for hungry children. While this may seem like a bad idea from a nutritional standpoint, especially if the snacks consist of junk food and sweets, it can actually be done in a way that benefits children. First, replacing cookies and chips with nutritious options like fruit slices, yogurt, and nuts can help kids get the nutrients they need. In addition, eating a small snack between meals can stimulate the metabolism of children,
getting enough rest
You may not think that sleep has anything to do with a healthy diet, but you’d be wrong. Getting a full eight hours of sleep every night is important for a strong digestive system. Beyond that, being well-rested reduces overall levels of stress and anxiety, which can severely affect your body’s ability to burn calories and convert food into energy.