Staying Healthy
As parents, one of our main jobs is to keep our children healthy. One of the best ways to help your child enjoy a long and happy life is to make sure he stays at a healthy weight.
Why does weight matter?
Sticking to a healthy weight is important for several reasons. For a start, children who are overweight are more likely to suffer from teasing and bullying which is not good for their self-esteem. Carrying extra weight also makes it harder for your child to stay active, which only encourages more weight to pile on.
But perhaps the most important reason to help your child stay a healthy weight is that overweight children are more likely to be obese when they're grown up. That means they have a higher risk of developing life-threatening diseases like diabetes or heart disease.
Your child's diet
A healthy diet for a child is one that contains all the nutrients he needs in the right amounts. This means:
- Meals that are based on starchy foods, such as potatoes, pasta, rice and breakfast cereals (choose wholegrain versions where possible).
- At least five portions of fruit and vegetables per day – frozen, dried or tinned fruit and veg all count towards his five a day, and so does one glass of juice.
- Low-fat milk, yoghurt, fromage frais or cheese for older children (full-fat is fine for under-fives).
- Eating regular, balanced meals around the table as a family.
- Swapping sugary snacks and drinks for healthier versions, such as fruit, cheese portions and smoothies.
Keeping him active
Encouraging your child to be active will also help to keep him at a healthy weight. Not only that, it will strengthen his developing bones and muscles, and improve his flexibility too. Government guidelines recommend that children should be active for at least one hour a day. That doesn't all have to happen in one hour-long slot – it can be split up into several shorter sessions throughout the day.
Whatever activity your child does, it's important to keep him fighting fit. Such activities as: jumping, skipping, running, dancing, cycling, team games and swimming are all ideal. Other ways to help keep your child fighting fit include:
- Limiting screen time (TV and computer) to no more than two hours a day.
- Choosing activities that your child enjoys – that way he's more likely to stick to them.
- Wherever possible walking or cycling on short journeys rather than using the car.
- Getting the whole family involved by going for a family walk or swim.
- Getting outdoors whenever you can, even if it's just to the local park.
- Making sure he has the equipment he needs to stay active – make sure he has a bicycle that is in good repair and the right size, for example.
Please note this is for background information only. If you are at all concerned or in any doubt contact your GP.
Find out more:
For further information visit the NHS website