Healthy habits in our children

Khandaker Zia Hasan: Children across the world are gaining more weight than ever before, and so are the ones in Bangladesh. Of course I’m talking about the children who come from well-off families. They consume a lot of high-fat and high-sugar food and spend less time being physically active. This is really posing a big threat to our future generation.

 Children in urban areas take in a lot of farm chicken and later behave like them; involving themselves in no physical movement, and turn into computer and TV buffs. Of course there are exceptions but at least I have one example, my 11 year old son! We are sometimes about to scuffle when I call him a farm chicken. Even in this month of Ramadan, he takes a sole interest in chicken and rice only! Seeing his food habits over the last two years has really set me thinking and got me interested in writing something on this issue.

 I believe most parents are facing similar challenges. So at any cost we have to win over this battle and get our children a balanced-food diet as well as a balanced lifestyle to help them become an overall balanced human being in every sphere of life.

 Parents share an enormous responsibility in teaching children healthy habits, values, and attitudes about their lives. But healthy eating and the need for physical activity don’t become habits overnight. It takes time and effort to make them a part of our daily routine. Early childhood is a prime time to help children establish healthy behaviours which will promote a fit lifestyle. Here are some ways to put healthy practices into your child’s routine:

 Teach the importance of a balanced diet: Many studies have shown the importance of healthy diets in regular mental and physical development. Discuss the good choices he or she can make for her diet. Children need to understand that their food choices directly impact their health, and parents have a responsibility to teach them how to make informed decisions. Teach your kids to avoid the high-calorie food often advertised on television.

 Be a role model: You are the teacher. Remember, action is more powerful than speech. You should exhibit good hygiene and safety behaviour so that your child can learn and follow suit.

 Eat meals together: Eating at least one meal together everyday gives you a chance to serve as a healthy eating role model and helps your child develop a healthy attitude towards food. Research also shows that children who eat regularly with their families do better in school than children who do not. Eat meals in the dining room or kitchen and avoid eating in front of the television.

 Get them involved: Getting children involved in the kitchen is an excellent way to change your fussy eater. Play with your kids outside, take them to the grocery store, let them create a meal, and let them help you in the kitchen. Involving children in the purchasing and preparation process will enable them to make healthy choices away from home.

 Exercise together: If your child is spending too much time on video games and is not getting enough exercise, explain that exercise feels good and gives you more energy. Make physical activity part of your family’s routine. Take a walk or go for a bike ride together. Limit the amount of time your children spend using the computer, watching television or playing video games to a maximum of 2 hours per day. All children aged 2 and older should participate in at least 30 minutes of enjoyable, moderate-intensity activities everyday.

Teach good hygiene habits: It is important to teach your kids how to avoid germs. Make a daily routine for your kid that includes hygiene activities like brushing teeth, washing hands, toilet, taking a bath etc. The key is to practice and ritualise some good behaviours. Along with cleaning body, children will need to learn about clean clothing.

 Avoid giving empty calories: Sugar beverages such as soft drinks and sweet, artificial fruit juices, as well as high sugar items such as candy bars or sugar cereals have a high caloric content without the nutritional benefit. It is best to keep your child away from all this and make it a rare treat instead of everyday occurrence. Encourage your child to drink plenty of water or milk.

 Sometimes be strict: Especially with habits like tobacco, alcohol and other drugs, there’s no room for anything but firmness. Explain why these substances are harmful and encourage them to ask questions. Establish clear consequences if these rules are broken.

 Reward them: Whey your child chooses a healthy activity over an unhealthy on reward him/her with a fun physical activity, such as cricket set, movies etc. but don’t use food to reward your child. Acknowledge their effort and accomplishment, not just their potential.

Good health allows children to function effectively with their peers as well as live the life they aspire to have for as long as they can. Planning and providing appropriate health education for young children serves as a foundation for lifelong healthy habits which ultimately help build a strong healthy future generation.

Khandaker Zia Hasan is a Business Communication Trainer, Zia’s Language Centre.