The news is not good—today’s kids are laying the foundation for their chronic diseases as adults. With fast foods and snack-bars and vending machines abounding, and with television highlighting hyperpalatable taste sensations, high in sugar, salt, fat and calories while poor in nutritional value, food preferences are being shaped and influenced significantly. From their earliest years, children's health is being affected to the extent that many youngsters are no longer physically fit.
Any good news? The good news is that children can be taught—and the younger they get started, the better! Here are some tips for building good health habits early in life:
· Daily exercise, preferably outdoors, for at least one hour each day.
· Three meals a day at regular times. Lots of whole grains, legumes, fruits and vegetables, and some nuts and seeds.
· Discourage snacks. As a result, the child may have a better appetite for nutritious food at mealtime. If a snack is needed, offer a piece of fresh fruit.
· Push plenty of water. Save sodas for special occasions.
· Control television and video games. The hours a child watches TV relate directly to weight gain and elevated blood cholesterol levels.
· Adequate rest. Most children are chronically tired. This is not surprising when you consider that teenagers do best on nine hours of sleep a night, and younger ones need more. Put the kids to bed early enough so they awaken naturally in time for a healthy breakfast.
· Cultivate a wide range of interests. Schedule library visits, music lessons, arts and crafts, hobbies and family outings. Children who spend time with their parents and develop deep spiritual roots experience less stress and important mental health. Set a good example. The life choices you are modeling day by day are the strongest determinants of your children's future behavior. Spend time with your children. Time spent encourages greater trust and better communication. Teaching and modeling spiritual values deepens spiritual roots. Children need these basics to cope with the stresses of growing up into balanced, mentally and emotionally healthy adults.
Is it worth the effort? "Fitness can be fun," said Arnold Schwarzenegger, then President George H. W. Bush's spokesman for the Council on Fitness and Sports. "Stay away from junk food. Get off the couch. Unplug the video games. Turn off the TV. Go out and get some exercise. A body is a terrible thing to waste."