Keys to Staying Healthy for Kids
Childhood obesity has more than tripled in the past 30 years, with nearly 20 percent of kids ages 6 to 11 years old being overweight as of 2008, according to the Centers for Disease Control and Prevention (CDC). To help reverse this trend, there are several keys to keeping your kids healthy. It's important to communicate the importance of healthy habits and exercise, and to also practice what you preach. If you want your child to eat healthy or exercise, set an example and do these things with her.
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Food
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One of the keys to staying healthy for kids is eating the right amount and types of food. Kids who are two to three years old should eat 1,000 to 1,400 calories per day; four to eight years olds should eat 1,200 to 2,000 calories per day; nine to 13 year olds should eat 1,600 to 2,200 calories per day; and kids four to eight years old should eat 1,800 to 3,200 calories per day, depending on their gender and activity level, according to The Mayo Clinic. The clinic recommends slightly more calories each day for boys than girls in similar age groups. Kids should focus on getting a balance of healthy proteins, fats and carbohydrates. Healthy proteins include lean sources like chicken, turkey, fish, beans and nuts. Healthy fats include olive oil, canola oil, fish and nuts. Healthy carbohydrates include whole grains, fruits and vegetables. Keep healthy food in the house, and get rid of any junk food that may tempt your kids.
Exercise
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The CDC says that kids should get one hour of moderately intense physical activity every single day to stay healthy. This means you should encourage your kids to participate in daily activities like brisk walking, bike riding or playing sports. The CDC also recommends three days per week of muscle-strengthening activities such as gymnastics or push-ups, and three days per week of bone-strengthening activities, such as jumping rope or running. Encourage your kids to play sports and go outside and play rather than sitting inside and watching television or surfing the Internet.
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Hygiene
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Good hygiene is another key to staying healthy for kids. According to PBS parents, pediatricians recommend that kids wash their hands for at least 20 seconds before eating or after coming in from outdoors. Explain to your kids that washing hands helps get rid of germs to avoid sickness. Encourage your kids to brush teeth and floss every day. Pediatric dentist Dr. David Levine says the most important brushing time for young children is at night, but help make it a habit in the morning, too. In addition, regular doctor and dentist visits help maintain kids' health and prevent illness.
Sleep
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Sleep is very important for kids to remain healthy. The Nemours Foundation says the optimal amount of sleep for kids between 5 and 12 years old is between 10 and 11 hours each night. Kids are busy and expend a lot of energy, so sleep allows them the proper time to recover.
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References
- Mayo Clinic: Nutrition for kids: Guidelines for a healthy diet
- The Nemours Foundation: What Sleep Is and Why All Kids Need It
- PBS: Getting Better and Staying Healthy
- Centers for Disease Control and Prevention: Childhood Obesity
- Centers for Disease Control and Prevention: How much physical activity do children need?
- Photo Credit child and lemons image by Renata Osinska from Fotolia.com
