1. Rasing a healthy child/children starts with teaching them the importance of adopting healthy habits in their daily life. Starting them young helps them to avoid lifestyle-related diseases later in their lives such as high blood pressure (hypertension), high cholesterol and diabetes.
2. The six important healthy habits that children should follow are:
- Drink plain water instead of sugary drinks
- Engage in a vigourous activity at least ONE hour daily
- Limit screen time to a maximum of TWO hours daily
- Get adequate sleep daily - 6 to 12-year-olds require between 9 to 12 hours of sleep daily, 13 to 18-year-olds require between 8 to 10 hours of sleep daily
- Eat more than 4 servings of fruits and vegetables daily
- Have at least 5 home-cooked meals a week, and make it a point to eat together as a family
A healthy child begins with having healthy daily habits. As a parent, make it a point that children get a minimum of one hour vigorous activity (like cycling) daily. Do it as a family so everyone gets more active together! (AI generated image)
It is important for a child/children to learn healthy habits when young.
This helps to ensure that they avoid excessive unhealthy weight gain and lifestyle-related diseases later in life such as high blood pressure (hypertension), high cholesterol and diabetes.
Weight gain occurs when energy intake (food and drink consumption) is more than energy usage (physical activity).
Hence, it is important to ensure that children remember these six healthy habits in their daily life!
All illustrations below are AI generated.
1. Avoid sugary drinks
ZERO is the best number to have when it comes to the amount sugary drinks your child/children should have in a day. Choose plain water and plain milk instead! When it comes to fruit, choose fresh fruits instead of fruit juices.
2. One hour vigorous physical activity daily
Ensure your child/children get ONE hour of vigorous physical activity daily (vigorous physical activities include swimming, cycling and jogging). Do it together as a family so everyone gets more active!
3. Limit screen time to 2 hours daily
Limit the screen time for your child/children to less than two hours a day. It's better for their eyes and having less screen time means more time for physical activities!
Parents, perhaps you could lead by example? Try limiting your screen time to under two hours when at home, and use the precious time to bond with your kids! Better still, have fun outdoors together and clock more physical activity!
4. Get sufficient sleep
Remember these three sleep tips for your child/children:
1) Ensure adequate hours of sleep
- 6 to 12 years old: Require 9 to 12 hours of sleep
- 13 to 18 years old: Require 8 to 10 hours of sleep
2) Avoid napping during the day
3) No television or use of mobile devices in the bedroom
5. Eat 2 servings of fruits + 2 servings of vegetables daily
Health Promotion Board recommends two servings of fruits and two servings of vegetables daily (HPB My Healthy Plate).
However, make it a habit for your child/children to have four or more servings of fruits and vegetables a day. Doing so helps your child/children fend off risk of obesity, diabetes, cancer and heart diseases later in life.
'Walk the talk' by having four of more servings of fruits and vegetables in your own daily diet and your child/children are more likely to stick to it!
6. Have (at least) five home-cooked meals a week
Meals cooked at home are usually lower in calories, salt and higher in nutrients compared to ourside as you have more control over what goes into your food.
As a parent, make it a must that you and your child/children have at least five home-cooked meals together. Not only is the food healthier and more affordable, but eating together also promotes bonding.
When it comes to developing healthy eatings in children, parents play the most important role models.
Ref: F26
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