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Health Tips for Kids 9 to 15 Years Old
Snack Smart
Snacks are a great way to refuel. Choose snacks from different food groups -- a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are okay for occasional snacking.
Work up a Sweat
Vigorous work-outs -- when you're breathing hard and sweating -- help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
Don't Eat Too Much of One Thing
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you to get all these nutrients.
Get Fit With Friends and Family
Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
Eat more grains, fruits and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also in the grain group.
Bananas, strawberries and melons are some great tasting fruits. (See: Easy Ways to Eat More Fruit). Try vegetables raw, on a sandwich or in a salad.
Join in physical activities at school.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.
Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each part -- or food -- is different. Some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.
Make Healthy Eating and Physical Activities Fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous -- try new sports, games and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals -- don't try changing too much at once.
Healthy Eating for Children
Parents must schedule family meals regularly at a specific time. This will help children learn to have complete meals, rather than having quick mini-snacks. As it is observed from the above nutrition guide that vegetables, fruits, grains and milk contain nearly all the required nutrients, they must be included in meals regularly.
Parents should make a variety of healthy options available for children to choose from. They should also encourage children to try new foodstuffs. Do not provide sweets, candy, popcorn and chips during meals. Also, aerated or sweet drinks must be completely avoided, during meal times.
It is a universal complaint that children do not opt for vegetables and fruits. Parents must make vegetable dishes look attractive and tempting. They can include more vegetables in sandwiches or even make vegetable soups. Children should be encouraged to eat whole fruits, instead of fruit juices. Meat dishes should also be prepared on alternate days. Parents can also opt for low-fat food alternatives.
Parents must set a good example before their children, by themselves opting for healthy meals. Children usually imitate their parents. If parents try different foodstuffs, children will be eager to follow. Parents can involve children in planning and preparation of meals. Children can give ideas about the daily menu. Children can also be involved in buying foodstuffs for meals or their lunch boxes. This will make them feel concerned and connected.
The most important thing that parents should keep in mind, is not to force their children to eat. Forcing anything will make children dislike the food altogether. Instead, help them realize the nutritional value of specific foodstuffs. Parents should let children decide when they are full, and not force them to eat. Also, parents must not completely deprive children of sweets and junk food. This will only make them crave for more. Just cut down the amounts gradually, and make it 'once-in-a-while' dish. Healthy foods like salads, soups should be chosen in restaurants. Parents must try to avoid processed and junk food.
Make meal time, a tension-free and conflict-free zone! Children will definitely look forward to healthy meals and that will ease your worries.
Teach children basic exercises and make them do exercises daily. Basic exercises like walking, swimming can be incorporated. This will help them grow stronger. Hygiene is the most important issue that should be taught to children. Instruct children to wash hands before and after meals. Make them brush their teeth twice daily. Dental care is vital at young age since the gums are not strong at that time. 