It’s the small things that keep our children healthy, now and as they grow old. Many adult diseases begin in childhood. So do behaviors that contribute to disease, such as poor eating and exercise habits. By promoting a healthy lifestyle early on, you give your child a better chance against sickness, addictions, and even accidents.
A healthy life comes from a way of thinking and from making positive lifestyle choices. Here are small decisions you can make today to insure your children’s future well-being.
Fill your fridge with nutritious foods. Stock your kitchen with fruits, vegetables, and healthy snacks, like rice cakes, whole-grain cereals, and yogurt. Offer kid-size pieces, such as cut-up fruit, and keep them within reach. Your child may still want junk food and soft drinks, but he’ll make healthier choices if they’re not in the house.
Teaching healthy eating can be a challenge for adoptive parents, who must meet each child’s unique nutritional needs while acknowledging established food preferences and eating behaviors. Be patient in trying to change eating habits: Combine new, nutritious foods with old favorites, and offer a choice of healthy foods each day. Avoid nutrition arguments. Mealtime should be a pleasant, relaxing time for the family to be together.
Does your child drink too much juice? Though packed with nutrients, juice is high in sugar. The American Academy of Pediatrics recommends no more than six ounces of juice a day for children under age 6. Offer low-fat milk and water instead. Besides cutting excess calories, limiting juice reduces the risk of tooth decay, which is a particular problem for some children who join families through adoption or foster care.
Demonstrate healthy habits by consuming fruits and vegetables yourself, and teach your kids to use food as a fuel — not as a cure for boredom or depression. Having regular mealtimes also helps kids eat right. Children who eat with their parents tend to consume healthier foods and fewer sugar-laden snacks, probably because they’re eating balanced meals.
Turning off the television at mealtimes helps, too. With the distraction of TV, people are unaware of how much they’re eating, and they don’t listen when the body says “Enough!”
Form healthy habits. Many life-style choices are made during the teen years or before. Begin to set good examples when your children are young and impressionable. Studies show that a child is more likely to smoke if a parent does. A parent who quits alerts his child to the dangers. The same is true of alcohol: If you drink responsibly, chances are your child will, too.
Children need active lives, but they shouldn’t be overscheduled. Try to balance structured activities with free time. Encourage your child to play individual and team sports, and promote daily exercise (even a half-hour walk).
Teaching the value of preventive health care can make a big difference in the years to come. Keep up with yearly medical and dental exams — for both you and your kids — to demonstrate the importance of regular care.
Stay safe. Accidents are the leading cause of death in children, but simple precautions can reduce risk and promote good safety habits. Everyone — including parents — should wear helmets when they ride bikes; everyone should buckle up in the car. And remember to use sunscreen and insect repellent to protect children from outdoor hazards and to reduce the risk of skin cancer.
Take time to unwind. Help your children learn to relax. Listen to music together, pray, read, or explore the outdoors. Everyone needs down time to regroup and to cope with stress.
Remember that fitness is more than how much you weigh and what you eat. Making healthy choices shapes your family’s outlook, a view that will stay with your child throughout his lifetime.
