As millions of students are starting a new school year, health, fitness, and nutrition play a primary role to guarantee optimal learning and create energy. Emphasis has to be put on providing our youth lifelong guidance about sports exercise, injury prevention, spinal health and posture, healthy eating and hydration.
WHAT CAN YOU DO TO ENCOURAGE YOUR KIDS TO BE HEALTHY AND FIT?
- Eat healthy meals. Eating a balanced diet with no skipping meals can help decrease the possibility of developing diabetes and heart disease as it and maintain a suitable weight becomes an adult. Remove all trans fats that include nearly all fast foods. Serve a minimum of 5 portions of fruits and vegetables every day, complex carbohydrates like whole grains and lean meats, fish and poultry. Fish and organic food products.
Why eat breakfast? Breakfast will not increase your total energy but keep your glucose levels even and will reduce your cravings and overeating throughout the day. Think of breakfast and improve performance. It will prevent a slump and reduce the propensity to eat higher calorie snacks.
In a printed statement by Tufts University, a link was found between nutrition and cognitive development in children which recognized that”Children who participated in the School Breakfast Program were shown to have significantly higher standardized achievement test scores than eligible non-participants.
What foods to eat on the go for breakfast?
Some choices to pick from:
- Hard-boiled egg, whole grain bread, and fruit
- Low-fat fruit, cheese, and a granola bar
- Whole wheat/grain English muffin or bread with natural almond butter and fruit
- Pre-cooked chicken/turkey sausage bread, and fruit
- Veggie patty bread, and fruit
- Fruit smoothie with Many Different fresh/frozen berry, fruit powder, and plain yogurt
- Plain yogurt or cottage cheese with your seeds, fruit, and whole/grain bread
- Whole wheat tortilla with cheese and fruit
- Keep children active. Our kids need at least an hour of physical activity every day. This includes playing outdoors, sports and calisthenics. Without workout, children will opt to watch excessive television, in addition to playing with video and computer games for extended periods. Even though these activities are stimulating creativity and growing hand-eye coordination, they contribute nothing. Kids over the past number of years suffer from back pain and headaches simply because they do not get sufficient exercise.
- Setting healthy boundaries around digital activities. Begin with a non-threatening simple conversation about what they’ve learned about online media utilized to get them to believe without defensiveness. Next, create some agreed-upon limitations to cell phone and use. For example no cell phones at certain other times of the day or dinner. Ask to be”friended” so you can periodically check for any issues. As a household, designate a certain period every day or one day per week where the entire household does offline matches and other activities. Plan a fun family trip together with everyone engaged in the process and unplugging all electronic equipment.
- Drink water. Hydration is a key element in maintaining your child’s muscles preventing an injury and functioning properly. The youth must drink approximately eight 8-ounce glasses of water per day. Younger youth should drink no less than five 8-ounce glasses per day. Carbonated beverages, juices, and other sweet drinks are not a replacement. Sugar-sweetened drinks are the main culprits that include more sugar into our diets. On average, Americans eat about 22.2 tsp of sugar every day, which adds up to 355 calories per day, a rise of 19 percent as the year 1970.
- Take vitamins every day and prevent”cool” nutritional supplements. A fish and strawberry oil is of advantage for our kids. To reduce the pain from contact sports one may wish to think about: Vitamin C, vitamin B, vitamin B vitamins and amino acids, Thiamine and Vitamin A. Kids under the age of 18 should avoid supplements like creatine, but rather should ask their coach about weekly weight-training sessions.
- Preparing the youthful athlete to get sports activities. Parents and parents need to help prepare their athletes’ bodies also learn how to protect them from sports-related injuries before they happen by receiving the proper warm-up weight-lifting and stretching exercises. A jog, jumping rope and/or lifting little light weights, warming up of the significant muscle groups before every practice, match or meet improves flexibility and reduces harm. All equipment should be fitted and be damage-free.
- What about soccer? Soccer Zone offers lessons for your kiddos. Football passed baseball as the most popular team sport in the USA. However, some youngsters are enduring moderate to severe head traumas, neck and back injuries, nausea, headaches, irritability, and insomnia as a result of playing football, especially in”heading” the ball. “Heading” the ball would be the deliberate use of the head to redirect the ball which has caused controversy within potential permanent head and body damage. Children ought to be given correct techniques in their trainer to be secure and”heading” the ball should be held off until approximately 14-16 years old which is based on maturation and development of the spine. Smaller chunks should be used for enforcement of these principles, in addition to the player padding of goalposts, by the trainer and use of mouth guards.