The HCZ Health and Wellness Connection
Cultivating a healthy community in Harlem.
Tuesday, September 13, 2016
Healthy Tips to Starting off the New School Year
Encouraging children to eat a nutritious, balanced diet early on is important for a number of reasons. Ensuring they get the right vitamins and minerals in their diet will help them grow and develop optimally. They are also more likely to be energized and motivated, supporting their ability to learn. Educating them on healthy eating during childhood will also help them make healthier choices as they become adults.
Fruit and Veg
You should look to include at least five portions of fruit and vegetables every day. Portion sizes will differ depending on age, size and physical activity. As a rough guide a portion of fruit and veg should be the size of your child’s palm.
Children should have a source of carbohydrate within every meal. Choose whole grain varieties as these provide more fiber and nutrients. They also provide slow energy release which will keep children fuller and more energized for longer.
Protein is always important, but is even more so during childhood. Protein encourages healthy bones, growth and brain development. You can get protein from animal products like lean meat, fish, milk, eggs, yoghurt and cheese. These contain all 9 essential amino acids. You can also get protein from plant-based foods like beans and pulses. Aim to include two portions of fish a week (one portion being oily, such as salmon, mackerel or sardines), which can be fresh, frozen or canned.
Dairy products like cheese, milk and yoghurt give children a great deal of nourishment. They provide calcium, vitamins A and B12 as well as being a source of protein. If possible, avoid too many flavored yoghurts as these can be high in sugar - opt for natural or Greek varieties instead.
Fat and sugar
Fats are important for children, but in moderation. The beneficial fats are monounsaturated and polyunsaturated and can be found in nuts, seeds, avocados and oily fish. Some of the saturated fats found in pastries, animal fats and baked goods are often poor quality and come alongside sugar and salt. These types of foods should be kept as occasional treats. Too much sugar disrupts children’s energy levels, damages teeth and can lead to weight gain.
As adults, we shouldn’t exceed 6 grams a day; children should have even less. As a general guide, kids aged 4-11 should have between 3-6 grams a day. Start looking at food labels and keep in mind that many pre-packaged foods contain lots of salt.
Between meals, the best drinks to opt for are milk and water as these are kind to teeth. Drinks containing sugar (fruit juice, squash, carbonated drinks etc.) should be enjoyed as an occasional treat and with meals to limit damage to teeth.
The following article written by WPVI-TV elaborates on further ways to continue staying in good health.
For more information we found this great website that offers a wealth of knowledge.
Maintaining a healthy diet is a great start but there is more that just eating correctly. I came across this article from
WPVI-TV that shares a couple great points.
A trip to the pediatrician is important, to make sure kids are up-to-date on vaccinations and to get their vision and hearing checked.
About two weeks before school starts, ease the kids back into sleep and breakfast routines.
"You want to start eating breakfast on time," says Dr. Richard So, a pediatrician at the Cleveland Clinic.
"Another thing, too, with regards to sleep - most kids under 12 needs about 10 to 11 hours of sleep, after that is about 9 to 10 hours of sleep. You want to start moving their bedtimes back about 15-20 minutes every 2 to 3 days prior to school start," he adds.
That should ensure less wake-up drama with the new school year and could enhance performance in school.
Also, practice hand-washing in the weeks leading up to school, to make a habit of it.
Wash both hands and wrists for 20 seconds with soap and warm water. One way to remember the time is to sing "Happy Birthday" twice.
(Copyright ©2016 WPVI-TV. All Rights Reserved.)
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