The ABCs of Kids' Health and Wellness stand for the basics of keeping your child healthy and strong. These basics include eating a balanced diet, getting enough exercise, and getting enough sleep. It's important to instill these habits in your child early on, so they can carry them with them into adulthood.
Eating a balanced diet
As kids grow and develop, it's important for them to eat a balanced diet. This means consuming a variety of foods from all the food groups, including fruits, vegetables, whole grains, dairy products, and protein-rich foods. Eating a balanced diet provides kids with the nutrients they need to stay healthy and grow up strong. It also helps instill good habits that will last a lifetime.
According to a study by the National Health and Nutrition Examination Survey, children who eat a balanced diet are more likely to have healthier diets as adults.
Parents can help their kids eat a balanced diet by setting a good example and providing nutritious meals and snacks. It's also important to allow kids to make their own choices within reason, so they can learn to develop healthy eating habits. With a little bit of effort, parents can help their kids develop a lifelong love of healthy eating.
If kids don't have a balanced diet, they can become malnourished. Malnutrition can stunt a child's growth, make them more susceptible to disease, and affect their cognitive development. According to the World Health Organization, malnutrition is the number one risk factor for child mortality. It causes almost half of all deaths in children under five years old.
Getting enough exercise
Did you know that one-third of all kids in the United States are overweight or obese? That's a lot of children! And it's not just an American problem – it's a global issue. Kids everywhere are getting heavier and unhealthier, and it's putting their health at risk. In addition, they're also more likely to have high blood pressure and cholesterol, and even diabetes.
What's causing this epidemic? There are many factors, including poor diet, lack of exercise, and genetics. But one of the biggest reasons is that kids today just don't move as much as they used to. According to the Centers for Disease Control and Prevention, the average child in the United States is sedentary for more than seven hours a day. That's a lot of time sitting down! They're spending more time in front of screens (television, computers, phones) and less time playing outdoors. And when they do play outside, they're often playing sedentary games like video games or watching TV instead of running around and being active. So it's important for kids to get plenty of exercise!
Kids need 60 minutes of exercise per day to stay healthy and well. Exercise helps keep their hearts healthy, their minds sharp, and their bodies strong. It also helps them to focus and learn in school. And it’s not just about playing outdoors or going to the gym. Kids can get their exercise in a lot of different ways.
Some great ways for kids to get their daily dose of exercise include playing tag, riding bikes, swimming, hiking, and even dancing! As parents, it’s important to make sure our kids are getting enough exercise each day. Not only does it help keep them healthy and strong, but it also helps improve their mood and overall well-being.
Getting enough sleep
Getting good sleep is essential for kids’ health and wellness. A lack of sleep can lead to problems such as obesity, heart disease, and diabetes. It can also cause behavioral problems and lower grades in school.
One of the most common side effects of a lack of sleep is behavioral problems. When kids don’t get enough rest, they can become irritable, argumentative, and even violent. In extreme cases, sleep deprivation can lead to hallucinations and seizures.
Many students don’t get the recommended amount of sleep, and it’s no wonder why. After all, it’s hard to focus on homework when you’re exhausted. But what a lot of students don’t realize is that lack of sleep can actually lead to lower grades. In fact, a study by Brigham Young University found that students who got adequate sleep earned higher grades than those who didn’t. The researchers looked at data from over 5,000 high school students and found that even just one night of poor sleep can negatively affect academic performance.
The National Sleep Foundation recommends that kids between the ages of 6 and 13 get 10-11 hours of sleep per night, and teens 14-17 years old should get 8-10 hours per night. But most kids don’t get enough sleep. In fact, a study by the Centers for Disease Control found that only about 30% of children aged 6-13 years old are getting the recommended amount of sleep each night.
There are a number of reasons why kids don't get enough sleep. One reason is that many students have busy schedules with homework, extracurricular activities, and jobs. Another reason is that many kids use technology late at night, which can disrupt their sleep cycles. And finally, many kids simply don't prioritize sleep and think they can get by on less than the recommended amount.
Getting enough sleep is essential for academic success, but many kids don’t get the recommended amount of sleep. Here are eight tips to help your child get the sleep they need.
- Establish a bedtime routine and stick to it
- Avoid caffeine and sugar before bed
- Keep the bedroom cool, dark, and quiet
- Limit screen time before bed
- Encourage kids to read or tell stories before bed
- Help them relax with calming activities like yoga or meditation
- Provide a comfortable mattress and pillows
- Invest in blackout curtains or an eye mask
Now that we've covered the ABCs of kids' health and wellness, it's important to remember that these are basic guidelines to help your children stay healthy. There is no one-size-fits-all approach to raising healthy children, so be sure to tailor these tips to fit your family's lifestyle and needs. And most importantly, have fun with it! The goal is for you and your kids to enjoy being active and eating nutritious foods together.
Brigham Young University. "The Relationship Between Sleep and Academic Performance." ScienceDaily, 14 Feb. 2018, www.sciencedaily.com/releases/2018/02/180214131033.htm.
Centers for Disease Control and Prevention. "Insufficient Sleep Among Children and Teens - United States, 2005-2007." Morbidity and Mortality Weekly Report (2008): 1-5. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5708a1.htm?s_cid=mm5708a1_e#Tab2. Accessed 15 Dec. 2017
National Health and Nutrition Examination Survey. "Eating a Balanced Diet: Health Benefits for Children." N.p., n.d. Web. 08 Dec. 2016.
National Sleep Foundation. "Recommendations for Children Aged 6-13." https://sleepfoundation.org/sleep-topics/recommendations-children-aged-6-13/. Accessed 15 Dec. 2017.
The Centers for Disease Control and Prevention. "Childhood Obesity Facts." N.p., n.d. Web. 03 Apr. 2017.
World Health Organization. "Malnutrition." WHO, 8 Mar. 2017, www.who.int/nutrition/topics/malnutrition/.