15 Ways on How to Get Healthy Diet for School Children
Nowadays obesity has become a common problem in modern life. It can happen to anyone. Most obesity is caused by an unhealthy diet and lifestyle. Many times people, because of their busyness, prefer fast food for their lunch or dinner.
Whereas fast food itself is a high-calorie food, high fat but low in nutrients. Coupled with the lack of exercise, no wonder obesity is seen everywhere.
Obesity even happens to school children. This is worrying because obesity has many health risks. Obesity certainly can be avoided or eliminated. Healthy diet and regular exercise are the keys. Let’s see how to get healthy diet for school children.
1. Manage Children’s Diet
School children tend to have a sweet tooth. They rarely refuse sweet foods as well as sweet drinks. Candy, cake, chocolate are examples of snacks commonly consumed by school children including juices and soft drinks.
Undoubtedly sweet foods contain high calories. Excessive calorie intake is a major contributor to the formation of fat that eventually leads to obesity. Therefore, parents need to manage their children’s meal. A good intake is 50% carbohydrates, 30% protein and 20% fat. It’s better for children to bring their own home-made-lunch.
2. Create Good Habits
It must be admitted that obesity is caused by bad habits like sleeping after eating, never exercising, lack of physical activity and consuming junk food. Bad habits usually develop in school age. Once the children grow up, it’s not easy to get rid of those bad habits. Therefore it is very important to instill a healthy lifestyle since children.
- Children should be told not to sleep after eating.
- Children should be encouraged to exercise regularly, at least once a week.
- Do not allow children to spend their time in front of the TV all day long.
- The children’s job is to play. So let them play outdoors.
- By being physically active, children have a great chance to avoid obesity.
- Serve healthy food at home.
3. Have Breakfast
Children usually skip breakfast because they are in a hurry, do not want to be late, or wake up late. Perhaps you are not aware of negative effects of skipping breakfast before school for children. Breakfast is indeed the most important meal in a day. Breakfast will give children the energy to perform various activities at school. While an empty stomach is likely to make a child difficult to concentrate.
Without breakfast, children will feel hungry during the day. Thus they will eat too much at lunch. After lunch, a full stomach will make them sleepy. Sleeping after eating is unquestionably a great recipe for obesity. So for a healthier future, parents should persuade their children to have breakfast. Wake them up early so they have enough time for breakfast.
4. Get Enough Sleep
Sleep gives the body a chance to recover because the regeneration of cells occurs when the body is resting. Research also shows that growth hormone works better when a person sleeps. In addition, during sleep the body produces melatonin, a hormone that serves as an antioxidant and can boost immunity.
It can not be denied that there are dangerous effect of not having enough sleep. Lack of sleep will make a person tend to be hungry. To overcome this hunger the person will eat or snack. Eating or snacking without being followed by physical activity will lead to obesity. Lack of sleep also makes the body’s metabolism decreases and causes the buildup of calories that eventually lead to the formation of fat. Therefore make sure your children get enough sleep, which is 9-12 hours. It is recommended that children sleep at 20:30.
5. Regular Exercise
Exercise has many benefits, such as keeping the body healthy, boosting the body’s immune system and losing weight. But unfortunately, children have a tendency to be lazy to exercise. They prefer to spend their time watching cartoons or playing play station. These habits are surely not useful to lose weight. That’s why parents should encourage their children to exercise. Ideally it is three times a week. Duration of exercise is tailored to the physical fitness of children. Choose a fun sport like football and basketball.
6. Do More Physical Activities
Physical activity requires energy. The more activities are carried out, the more calories are burned. In addition, fat will also be burned to meet energy needs. Thus the fat will decrease and the weight goes down. School children seem to have a lot to do. They can play football, basketball, hide and seek, swim, join the scout, and so on. So, let your children play outside.
7. Reduce Fatty Foods
Fatty foods are one of the causes of obesity. Fatty foods also lead to other health problems such as high cholesterol, high blood pressure, heart disease, etc. Examples of foods high in fat are fries, fried chicken, pork, coconut milk (you should know the dangers of coconut milk for body health), full cream milk and ice cream. Keep your children away from fatty foods.
8. Reduce Foods High in Sugar
Sugar is a source of carbohydrates, one of the essential components needed for the body’s metabolism. But excessive sugar intake will lead to obesity. Examples of foods high in sugar are sweet cakes, soft drinks, syrup and chocolate. So start to reduce your children’s sugar intake. There are lots of dangers of excessive sugar consumption.
9. Eat More Fruits and Vegetables
Fruits and vegetables contain lots of vitamins, fiber and minerals. Eating fruits and vegetables regularly helps facilitate digestion. Fruits and vegetables also help burn fat in the body resulting in weight loss. So get used to eating fruits and vegetables.
10. Avoid Fast Food
Avoiding fast food is one of the most important steps on how to get healthy diet for school children. It’s no secret that fast food is favored by children. Fast food has a good taste and an interesting look. However fast food has high calories, high fat, and preservatives. No wonder fast food is one of the causes of obesity. In addition, fast food also causes other health problems such as high cholesterol and heart problems.
11. Drink More Water
Water is an important component for the body because it can maintain the balance of the metabolic system, keep the body temperature stable and facilitate the digestive system. Lack of water intake can cause dehydration which in the end leads to health problems.
12. Do Not Spend too much Time in Front of TV
When children are in front of TV, they tend not to move. Certainly lack of physical activity will make fat accumulate in the body. It will be better to take them to play outside.
13. Consume Foods High in Nutrient
The body certainly requires energy and nutrition. Nutrition will make the organs work optimally so that the body’s health will be well maintained. Nutrition will also help to lose weight because it will increase the metabolism in the body. Nutritional needs that must be met include carbohydrates, proteins, fats, vitamins, fiber and minerals.
14. Eat at Home
Eating at home gives a lot of freedom. You can ensure the hygiene of food, determine the type of food and set the portion of food. Thus you can know exactly the nutritional and calorie content of your food.
15. Avoid Soft Drinks and Caffeine
Soft drinks contain high sugar. Consuming sugar in excess will lead to inhibition of cell regeneration, dehydration, and decreased metabolism. While consuming caffeine in excess causes increased blood pressure and sleep disorders.
Well, now you know several ways on how to get healthy diet for school children. These simple ways are easy for you to practice. After all, you are responsible for your children’s health.