There are 4 simple key areas we can change to improve the health of our children.
GIVE THEM MORE FRUITS AND VEGETABLES!
- 2-3 year olds should have 1 serve of fruit and 2-3 serves of vegetables
- 4-8 year olds should have 1.5 serves of fruit and 4.5 serves of vegetables
To get them on board with this grow some fruit and vegetables in the garden and expose them to a range of varieties several times. What they might not like the first time they may grow to love.
INCREASE WATER INTAKE!
To help increase water intake, buy your child a refillable water bottle and ensure it goes everywhere with them. Keeping it cold will help so pack an ice pack in lunch boxes. Drinking water as a family at meal times will also help role model good practice.
PROVIDE ESSENTIAL AMOUNTS OF DAIRY!
It is recommended that children have at least 1.5 -2 serves of dairy a day. Milk is a great source of calcium and essential for strong bones and good dental hygiene.
- 0-12 month olds should be given breast milk or formula only
- 1-2 year olds should be given full cream cow’s milk
- For 2 year olds and up it is recommended to start them on reduced fat milk
Cheese and yoghurt are also good sources of calcium for your child and should be worked into their everyday diet.
HELP THEM GET ACTIVE EVERY DAY!
Being active will help them build strong bones and muscles, burn energy and develop important gross motor skills. The key is to make it FUN! Play together, vary the activities and let them have a say in what they want to do.
A toddler and pre-schooler should be active for at least 3 hours a day. Break up the activity over the day and reduce sitting time and time on devices or watching TV.
Primary school children should be encouraged to be active each afternoon when they return from school. They don’t have to be enrolled in activities each day to keep them active. Take them outside to the beach or the park. A good idea is to also request for presents each year to be active ones, such as bats and balls as opposed to non-active ones like computer games.
