Helping Your Child Be Healthy and Fit

Today, feeding children on concerns regarding the cardiovascular diseases, diabetes, cancer and hypertension. There is reason for concern. More than 20 percent of the West children are overweight with a good chance that 50 to 70 percent of them will remain overweight as adults. It is important for parents to good examples of healthy eating.



The research shows that the eating habits of children to develop similar to those of their parents. While it is a parent to work a balanced selection from the five food groups, children may be accepted that a degree of freedom to decide what and how much they eat. Poor dietary habits and craving for sugar snacks and fatty foods can develop if the parents are not to the decision making process. Remember that the problem is not \"good food\" and \"bad food\".



When children balk at the food before them, do not worry. Studies show children, over time, eat the amount of food is right for them when they are offered healthy choices. You can not expect a child to want to eat broccoli when chips are offered, or to drink milk or orange juice when parents drink sodas. Of course, sometimes high fat foods, Gooey dessert, sugary snack or soda is allowed, provided they are no substitute for food. Parents can find the food a delight for the whole family by contributing to the creation of a positive attitude towards food, to a lifetime of good health.



What are the five groups of foods, and how can we help the whole family eat a balanced diet? The Food Guide Pyramid on this page shows how to select a balanced diet and to teach your child how to be decisions. How many people you need each day?



Calorie level 1,600 (Many women and older adults)

2,200 (children, teenage girls, active women and men)

2,800 (Teen boys and active men)



Bread group servings 6 (Many women and older adults)

9 (children, teenage girls, active women and men)

11 (Teen boys and active men)



Serving Vegetables Group 3 (Many women and older adults)

4 (children, teenage girls, active women and men)

5 (Teen boys and active men)

Servings of fruit group 2 (Many women and older adults)

3 (children, teenage girls, active women and men)

4 (Teen boys and active men)



Milk Group serving 2-3 (Many women and older adults)

2-3 (children, teenage girls, active women and men)

2-3 (Teen boys and active men)



Servings Meat Group 2, for a total of 5 ounces (Many women and older adults)

2, for a total of 6 ounces (children, teenage girls, active women and men)

3 for a total of 7 ounces (Teen boys and active men)



Total Fat (g) 53 (Many women and older adults)

73 (children, teenage girls, active women and men)

93 ((Teen boys and active men)



These are the calories, if you have low fat.lean food from the 5 major food groups and use of foods that are fats, oils and sweets group sparingly. Women who are pregnant or breastfeeding, teenagers and young adults up to 24 years need 3 servings. A balanced diet includes foods from each of the following groups of foods:

1. Grains (bread, cereal, rice and noodles);

2. Fruit (fresh, dried or canned unsweetened);

3. Vegetables (raw or lightly cooked);

4. Meat (meat, poultry, fish, dried beans, eggs, nuts), and

5. Dairy products (milk, yogurt and cheese).

Offer your children alternatives for nutritious meals and snacks. This way you can assist them in their own nutrition. You can, for example, a selection of an apple, an orange or a banana. With older children (aged 7 and above) you can plan a menu together, so that the children check to ensure that they are all five food groups.



Remember that each of the food groups provides some, but not all, of the nutrients a child needs. Food in a group can not replace those in another. None of these major groups of foods is more important than another. For good health, all are necessary. What\'s for breakfast? Many of us do not eat in the morning. Estimates suggest that up to 25 percent of all school-aged children from the house without breakfast.



They believe that the breakfast is just another meal. For a child, breakfast offers much-needed energy (calories) to the date correctly. Adults can order breakfast is skipped by pressing something on the way to work or run errands during the morning to make. Your child, but do not have that opportunity. A nursery has a child in the morning snack usually 3-5 hours after waking. After kindergarten, some children have a morning snack. Getting your child to eat breakfast is not always easy. Try, in the amount of your child morning personality. A sleepyhead have a quick breakfast. An early riser like to eat breakfast before you dress. If this conflicts with the morning, let your children their own breakfast. Even a 6-year olds can be a container of yogurt.



A good breakfast consists of complex carbohydrates and simple sugars (bread, grains, fiber, fruit and vegetables), protein (milk, chicken, beef, fish, eggs, nuts and dried beans), and a little fat. Carbohydrates and simple sugars provide quick energy, but from the stomach quickly. A breakfast only carbohydrates can a child vormittags discomfort. If milk, cheese, yogurt, lean meat or an egg is, the food stays longer in the stomach and sustainable energy.



Play Time:

Physical fitness is an important part of the healthy. For children who remain physically fit and can happen with activities that they relate to the PLAY! Now she is deeply aerobics. Aerobic activities such as cycling, jump rope, roller-skating, jogging, dancing and swimming can be beneficial if they are ready for 12 to 15 minutes without interruption. The child develops an active lifestyle, as he or she begins to creep, crawl and then walk away.



Small children learn how to get in their environment, by them alone in their own room. As children grow, they hop, march, run, roll, throw, jump and kick. Your body is changing in terms of size and weight, and they begin to self-concept by comparing with others, how they move. When playing in specific movements, it will exert. For the perception part of the day, these movements or activities should take the interests and needs of your child. Now is the beginning. The children can create their own paths to fitness for life through exercise and fun at their own pace. Just too much TV can withdraw your child opportunities to play and exercise. Set a good example. Limit TV anschauen. Go to your target as often as possible. Play active games with your child. Help Form neighborhood sports teams and the rest.



Anyone can exercise. Certain exercises keep your heart and lungs healthy. Strong, flexible muscles can be developed with practice. As your child achieve fitness through movement, a growing self-consciousness is a further advantage of a fitness routine.



Now remain:

Reducing the risk of disease is an important goal in your child grow up healthy. Bacteria and viruses cause illness and disease, and cleanliness can help prevent the spread of germs. Sharing such items as a comb, toothbrush, hair brush, or cups, even with family members, can also spread the disease. After clean clothes and daily baths shows that children do not just clean feels good, but also helps them stay well.



You can bring your children to wash their hands at an early age. Tell your children that the skin may be the germs from the body, and washing may increase the risk of infection if your child has a cut or scrape. They also explain that harmful germs and viruses can have a sneeze or cough. Teach your child to stay away from people who sneeze and cough. The children can contribute to the spread of the disease if their sneezes or coughs with a tissue. Everyone has an inner battle system disease (immune system), the antibodies and white blood cells. Your child can help to ensure that the immune system well enough sleep, by eating nutritious meals, and through the exercise.



Vaccinations and the prevention of disease and play an important role in your child grow up healthy. The idea of a shot can be frightening for a child. Help your child understand that this vaccine is a medicine that prevents disease. It is much more fun to play with friends as sick. A vaccination chart for the tracking of vaccinations can be found on the cover page. The importance of vaccinating children in the age classes can not be overemphasized.



Editorial Tips



Muscle is living tissue, unlike fat, which is only stored energy. Just like all other living muscle requires calories to survive. Muscle uses calories just to stay on your body. The more muscle you have, the more calories you will use to make it there.


Another advantage of this configuration on a regular machine or barbell is the independent movement of the bars. This eliminates the problem of the stronger side to help the weaker side too much and creating strength imbalances. You can also use both an arm and alternately pushes arm presses very easily.


If you are not willing to train intensely, you will not be able to protect your muscle mass. You need to train hard, as the proverb says no pain, no gain. Through intensive training, you can reach your muscles, muscle fatigue and muscle hypertrophy, therefore, you will.