After a long school break filled with late nights, laidback rules, and plenty of holiday treats, now is the perfect time to get your kids back on a healthier routine! The New Year is a perfect time to make healthy lifestyle changes for you and your family! Here are some resolutions to keep your kids safe and healthy this year.
1. Protect your kids from the flu
If your kids still have not received the flu shot or flu mist it is not too late! Parents should vaccinate their children and themselves against the flu. Several children have already died from flu this year in the United States and many more have been hospitalized. The vaccine is very effective at preventing and reducing the symptoms of the flu and this year’s flu vaccine contains the most common flu viruses circulating.
2. Help your kids get a better night’s sleep
Have bedtime at the same time each night and keep wake time consistent. Make sure kids get enough sleep. Most children need nine to 12 hours of sleep each night. Keep children’s bedrooms free from televisions, computers, and tablets.
3. Help you kids get more physical activity
Strive for at least 30 minutes of physical activity every day. And limit the amount of TV and computer time your kids have which can take away from physical activity.
4. Start every day with a healthy breakfast
Never let your kids skip breakfast! Studies have shown that kids who eat a healthy breakfast perform better in school. Every day should start with a healthy and balanced breakfast. For some quick and healthy breakfast ideas read http://creativebioscience.com/blog/quick-healthy-breakfasts-for-kids/ .
5. Pack your kids a healthier lunch
Packing a lunch from home is one way to make sure that your child has a nutritious meal at school. Your child’s lunch should (ideally) include:
- One serving of vegetables
- One serving of fruit
- One serving of dairy such as a low-fat cheese stick, a yogurt cup, cottage cheese, or low-fat or fat-free milk
- One serving of protein such as chicken, turkey, fish, eggs, nuts, or beans
- One serving of grains, preferable whole grains
- A healthy drink, water is best
For more healthy lunch ideas read http://creativebioscience.com/blog/packing-your-kids-a-more-nutritious-lunch/
6. Teach kids the importance of cleanliness
Teach your kids to wash their hands before every meal and after using the bathroom. Washing their hands right when they come home from school will also help to reduce the introduction of illness.
7. Drink more dairy and water and pass on the soda
Kids should ideally consume two glasses of milk daily. Skip the soda! Many kids are drinking soda daily which is filled with empty calories and no nutrition. Insist on low fat milk and plenty of water instead.
8. Healthy snacking
Make sure healthy snacks are always available for your kids. For some healthy snack ideas check out http://creativebioscience.com/blog/how-after-school-snacking-can-benefit-your-children/ and
http://creativebioscience.com/blog/healthy-convenience-foods-for-kids/ for more healthy snack ideas and healthy snacking tips.
9. Teach your kids good oral hygiene
Kids should be brushing their teeth twice a day to protect their teeth and gums and to build a healthy lifelong habit. Also, check with your pediatrician to see if your children should be taking daily fluoride supplements.
10. Teach your kids how to be safe
Always insist your children wear a helmet when riding bikes, scooters, skateboards, etc. And always have children wear seat belts and other age appropriate safety devices such as booster and car seats when riding in the car.
This year, take some steps to improve the wellbeing of your family and incorporate some of these resolutions into your life. We hope you and your family have a safe, healthy, and happy New Year!
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