Author: Vaishali Thakkar, RD

Hi, friends, this is the concluding part of the 4 part series on Fit Kid.

We have so far talked about the Food choices for Good Health, All about packed lunches and suggestions for packed lunches. Now here are some lifestyle modifications suggested for children apart from the importance of food.

General Lifestyle Modification Techniques for Children

• Dos
  • Think of food as fuel that is consumed throughout the day.
  • Encourage healthy full eating from all food groups.
  • Plan meals with the child and shop on a weekly basis.
  • Provide a variety of foods for healthy full snacks like Kurmura, Chana, Makhana, Dry Fruits & Nuts, Khakhra, Puffs, Fruits etc.
  • Eat together as a family without the TV.
  • Plate meals opposed to family-style dining but allow the child to decide how much of the meals he/she wants to eat let him/her learn to listen to his or her stomach.
  • Breakfast should be consumed within an hour of waking.
  • Consider fast foods for special days only.
  • Take children help in Gardening so that they see how vegetables grow.
  • Cater to offer food that kids say they don’t like at least 4 to 5 times before they know that they truly don’t like.
• Don’t
  • Don’t think of food as good or bad.
  • Don’t allow skipping of meals.
  • Don’t shop on daily basis without a grocery list.
  • Don’t take individual food orders from the family members.
  • Don’t underside child’s hunger/satiety cues by adhering to the clean plate club mentally.
  • Don’t make regular use of drive-through.
  • Don’t support the sale of junk food to raise money for school functions.
  • Don’t assume that children will dislike all vegetables.

Physical activity

• Dos
  • Encourage 30 to 60 minutes of physical activity most of the days.
  • Make physical activity fun by encouraging team sports, active play, dancing etc.
  • Be physically active as a family.
  • Plan active weekends such as going to the park, playing sports, swimming, walking, skating etc.
  • Limit screen time to 15 to 30 minutes a day.
  • Encourage adequate sleep.
• Don’t
  • Don’t allow more than two hours of sedentary activity.
  • Don’t make physical activity about winning or redundant activities.
  • Don’t be a drill sergeant yelling on the sidelines.
  • Don’t plan weekend activities that involve only food or inactivity such as watching movies, video games, watching television etc.
  • Don’t allow unrestricted freedom with gadget use.
  • Don’t keep a television in the bedroom.
  • Don’t overstress the child with unmanageable extracurricular activities.

Following these guidelines, backed by self-practicing would go a long way in raising Fit Kids. This is because children follow what they see and not what they hear, hence closing with the adage.

Among the most sacred gift, you can give your child is the gift of health. This gift is best given by example.

-Dr. Rand Olson

Fit Kid

Part 1 – Fit Kid – Importance of Food for Good Health.

Part 2 – Fit Kid – All about Packed Lunch.

Part 3 – Fit Kid – Suggested Packed Lunches.

Part 4 – Fit Kid – Lifestyle Modifications in Children.

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