Teach your children about healthy living, starting when they are young. This helps them avoid making unhealthy choices and developing lifelong bad habits. It is important for parents to set a good example, telling your children what to do will not always work they also need to see you choosing healthy habits.

“Children in recent times weigh more than they should, this is because they eat too much food rich in fats and sugars, spend less time being physically active. Children who struggle with weight are at a higher risk for future health problems, which can include diabetes, high blood pressure, high cholesterol, heart disease and cancer” [1] (Dr. Pedro Lopez, Endocrinologist. 2020).

A varied diet ensures that the child gets the nutrients he needs, although he has his favorite dishes, it is important to encourage him (without forcing him) to try new things. The taste of the little ones is changeable and little by little they will accept vegetables that at the beginning they did not even want to see.

The balance is reflected in the daily proportion of carbohydrates, proteins and fats. Today’s diet tends to be unbalanced because habits are not healthy: either we take too much protein or we overdo it with carbohydrates.

Take care of your child in the following way:

1. Pay attention to the type of food you buy: buy a variety of healthy foods, reduce or limit junk food, always have fresh fruits and vegetables available.

2. Eat appropriate portions: Read the Nutrition Facts label to know how much a serving is.

3. Eat snacks and meals together as a family: Eat at the table, not in front of the TV.

4. Give your children plenty of water and milk to drink: Limit or avoid sugary and regular calorie drinks, including fruit juices, sodas, sports drinks, energy drinks, sweetened or flavored milks, and sweetened iced teas.

5. Supervise your children’s activities: They should not spend more than two hours a day in front of the screen. You should also set limits on smartphone time as part of screen time; instead, promote physical activity.

6. Make physical activity part of your family’s routine: Go for a walk, visit the community pool or take a bike ride. Encourage your children to try group activities, such as team sports or martial arts, which can help a child’s growth and self-esteem.

7. Teach your children healthy oral habits: This includes brushing twice a day and flossing once a day. Take them to the dentist for regular cleanings every six months.

8. Make sure your children get enough rest: Talk to your doctor about how much sleep your child should get for his or her age. Teach your child the importance of regular health checkups.


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