Developing healthy eating habits in children is very important and should be given the top most priority in the initial years of growth. Establishing these habits in the initial years means that they will carry them with them throughout their adulthood phase. However, with the availability of junk food and busy schedules, inculcating healthy habits becomes a challenge.

Some of the points to keep in mind to inculcate healthy eating habits in children are listed below:

1. Be A Role Model

Children often imitate what they see. When they see their parents eating a balanced meal full of grains, fruits, and vegetables, they will definitely follow this. Avoid skipping meals or indulging in excessive junk food, as children pick up these habits. Instead, as parents, you should show enthusiasm in picking up healthy food choices and tell them the importance of going for nutritious options. Make sure that healthy food appeals to your little ones.

2. Create A Balanced Diet

Teaching your kids about balanced meals is really important. Explain to them why it is important to include fruits, vegetables, grains, and dairy products in your every meal. Teach them with simple visuals and make sure that your overall plate is colorful. Add grains, fruits, and vegetables, and ask them to help you with meal preparations, and this is why they will come up with their own creative ideas as well.  It’s important to educate them first so that they can add it to their diet.

3. Set Regular Meal Times

Consistency is the key, and this, in meal and snack time, helps regulate your child’s health and energy levels. Establishing a routine implies that there won’t be any time left for temptation. Eating meals with your family at regular times creates a positive family environment. Make sure that you eliminate digital screens during this time and strengthen your bond with your family. So a routine helps in creating good eating habits.

4. Make Healthy Food Interesting

Who said that eating healthy food should be boring? Turn each meal into something adventurous. Arrange fruits and vegetables in such a manner that children find them interesting. For example, include food items that are of different colors. Use cookie cutters to give different shapes and sizes to your meals. When you make the meals more interactive and attractive then children will be compelled to enjoy them and become a part of the overall process.

5. Limit Sugary Food Items

All sugary items are rich in calories but have very low nutritional value. Having treats occasionally is fine, but adding them to your kids daily diet should never be an option for you. Go for fruits or whole grain snacks instead of choosing chocolates, candies, or cookies for your tiny ones. You don’t need to remove salt and sugar from your diet suddenly; you just need to gradually decrease their intake. Gradually you can replace all the unhealthy snack options with healthy snacks.

6. Encourage Hydration

Many children love consuming sugary beverages or flavored juices, which lead to excessive calorie intake and poor oral health. Water should be added to your diet, as this is one thing that is easily accessible. Infuse water with natural flavors like mint, lemon, mint, cucumber and make it more appealing. In addition to that, milk can also be the right choice, providing calcium and other essential nutrients. So, if you want to maintain a good health of your little ones, add lots and lots of water to their diet.

Thus, healthy eating habits begin with following a plan and proper consistency.

Winter means short days and long nights. This implies that your child will not go out often and will be deprived of certain nutrients available naturally. Vitamin D is one such nutrient that is essential for your child and helps in bone development, immune function, and other important functions in your body. In winter the sunlight is reduced, and children have to spend most of their time indoors; this is why getting vitamin D becomes quite difficult.

Some of the reasons why vitamin D is important are listed below:

1. Strengthens Immune System

Vitamin D is very important to fight off infections and reduces the risk of illnesses. During winter months, children catch coughs, colds, flus, fevers, etc., very often because of the cold weather and more time spent indoors. When there are enough vitamin D levels in the body, it promotes the production of antibodies that fight harmful viruses and bacteria. So, make sure that your children take up enough vitamin D, even in winters.

2. Strong Bones and Teeth

One of the most essential benefits of vitamin D is that it helps absorb calcium, which is an important mineral in building bones and teeth. If enough vitamin D is not provided to children, they become prone to a bone condition called rickets, which is a condition when the bone becomes weak and soft. Children need vitamin D to ensure that their bones grow properly during the period of rapid growth.

3. Mood Regulation

Studies suggest that when vitamin D levels are low in the body, then it can lead to mood disorders like depression and other related disorders. Vitamin D plays an important role in the production of serotonin that helps regulate mood. By ensuring that your child has enough vitamin D, you can prevent mood swings and look after their emotional well-being.

What Can Parents Do?

1. Include Vitamin D-Rich Food In Your Diet

It’s very important to add foods that are rich in vitamin D to the diet of your children during the winter months when exposure to sunlight is quite limited. Vitamin D is naturally found in a few food items only. Some of them are milk, orange juice, cereals, egg yolks, fatty fish, etc. For children who are lactose intolerant, plant-based milk like soy or almond is generally considered one of the best picks.

2. Increase Exposure To Sunlight

The sun is not too strong in the winter season; still, it is important for individuals to spend some time outdoors. When exposed to sunlight, your body produces vitamin D naturally. This implies strong bones, a healthier immune system, etc. It is vital that you spend around 10-30 minutes outdoors. Even though children wear layers of clothing in winters, sunlight gets inside their bodies through their hands, face, etc. This short exposure to sunlight proves to be good for your little ones.

So, if you want to make your children healthy and fit, make sure you add vitamin D to their daily routine.

Winter is currently at its peak in India, and this is the time that it becomes important to protect your loved ones. As parents, keeping your children at home is not an option, as even then bacteria and viruses can easily sneak into your premises and cause health troubles. Some of the simple tips that you should follow to protect your children from cough and cold during winters are listed below:

Layering is the key

When it comes to your little ones, you need to be extra cautious during the winter season. As children are more prone to feeling cold, you need to choose the right clothes to keep them warm. Go for extra layers of clothing and winter accessories such as sweaters, thermals, and coats, along with boots, socks, gloves, etc. In addition to that, keeping outside exposure to a minimum is also recommended.

Don’t ignore fluid intake

We usually don’t feel thirsty in winters as the outside temperature is cool. But that does not mean that drinking water is not essential in winters. Water is the basic necessity of the human body and is needed for bodily functions. It is vital to keep children hydrated to avoid issues like headaches and constipation. You can also go for warm turmeric milk or other such fluids to keep up with the level of hydration and also keep the body warm.

Choose a balanced diet

During winter months, children don’t feel like eating much. Though giving your little ones, a nutritious and balanced meal is a must. Even if they are eating less, adding the right sorts of vitamins, minerals, proteins, carbohydrates, and fibers is necessary. Make sure that you devise such an eating plan that strengthens the immunity of your children. Add tomatoes, oranges, broccoli, ginger, cauliflower, etc to your kids diets, and their bodies will thank you.

Physical activity

No matter how cold the weather gets, regular exercising is really important for your children. Physical activity not only keeps your children fit but also ensures that they stay away from seasonal flus and allergies. Activities like jogging, cycling, or skipping are the most effective during the winter season. In case you are worried that your child might fall sick playing outdoors, you can choose some easy and enjoyable indoor activities.

Practice good hygiene 

If you inculcate good hygiene practices in your children, they will stay healthy, and it will also boost their immunity. Make sure that they wash their hands with soap and water after they play, sneeze, or cough. Children should cover their mouths with their hands or with a handkerchief whenever they are coughing or sneezing. In addition to that, parents should stop their kids from putting hands or any other objects in their mouths.

So, follow these simple tips and fight the winter season with your full will.

Measles can be prevented by vaccination with the MMR vaccine. The vaccine is effective at preventing three diseases: measles, mumps, and rubella. The MMR vaccine is very safe and effective. Two doses of the MMR vaccine…

Measles can be prevented by vaccination with the MMR vaccine. The vaccine is effective at preventing three diseases: measles, mumps, and rubella. The MMR vaccine is very safe and effective. Two doses of the MMR vaccine…

Measles can be prevented by vaccination with the MMR vaccine. The vaccine is effective at preventing three diseases: measles, mumps, and rubella. The MMR vaccine is very safe and effective. Two doses of the MMR vaccine…