Maintain a controlled and balanced diet
The daily calorie and nutrient requirement of a child varies with age, gender, body height, body weight, activity level and health conditions. When choosing suitable food for their children, parents should pay attention to nutrition labels in order to have a better understanding of the ingredients and nutritional values of food in addition to following the Food Pyramid.
1. It is very important to choose the right exercise.
Children should be encouraged to choose the exercise that they find suitable and enjoyable in order to maintain the habit of doing exercise.
Children should be encouraged to choose the exercise that is suitable for their age and physical development.
Emphasis should be placed on developing an interest in doing exercise and finding joy in the process.
More than one type of exercise can be done in a workout.
It is encouraged to include exercise in our daily lives, e.g. stair climbing instead of using escalators.
Emphasis should be placed on the benefits of the exercise for the whole body, e.g. running, cycling and swimming.
Breaking bad habits
The following are some practical suggestions about breaking bad eating/drinking and behavioural habits and developing a positive habit of doing exercise:
Parents should set a good example and do some exercise (e.g. jogging, hiking or walking for a short distance instead of taking a ride or using escalators) together with their children.
It is important to help children manage their emotions. At times of emotional upset, doing exercise instead of indulging in binge eating will help relieve stress. Also, children should be encouraged to talk with their parents and teachers.
Breakfast, lunch and dinner are equally important for a healthy balanced diet. Avoid picky eating, skipping meals or eating too much.
Children should be discouraged from developing a habit of eating foods with high fat, salt or sugar. Choose healthy food items (e.g. fruit) in small quantity as snacks of indicated.
Eat slowly to allow time for the brain to receive a feeling of fullness. It also helps digestion.
Reduce screen time and do more physical activities.
Getting enough sleep (7 to 8 hours a day) will help improve physical fitness.