Most children are of unhealthy weight- either too obese or too malnourished. For example, statistics done in Kenya, which is a third world country, indicate that 11 per cent of children are underweight, with four per cent wasted.

According to recent studies, approximately 38 million children under the age of 5 were overweight or obese in 2020, marking a troubling trend that demands our attention.

Establishing healthy habits lays the foundation for lifelong well-being in children and adolescents. Prioritizing nutritious eating and regular physical activity not only supports their growth and development but also serves as a preventive measure against chronic health issues. Additionally, these practices have been linked to improved academic performance among students.

However, fostering good mental and physical health goes beyond just diet and exercise. Ample sleep and reduced screen time are also vital components.

To aid children and teens in cultivating healthy habits, parents, guardians, and teachers can implement the following suggestions:

1. Ensure Adequate Sleep

Children and adolescents require more sleep compared to adults, with the required amount varying according to age. Insufficient sleep is linked to obesity, partly due to its potential to increase appetite and reduce physical activity.

malnourished black child

2. Limit Screen Time

Excessive screen time among young kids correlates with various adverse effects, including disrupted sleep patterns, weight gain, decreased academic performance, and compromised mental health.

By cutting back on screen time, families can create opportunities for bonding through shared activities, enhance sleep quality, and reduce exposure to cues promoting unhealthy eating habits.

Encourage children and teens to reduce the duration spent watching TV, playing video games, or using smartphones and tablets. Instead, motivate them to engage in enjoyable activities with friends, family, or independently, which promote physical activity and social interaction.

3. Cultivate Nutritious Eating Habits

To help children and teens develop healthy eating habits:

• Ensure an ample supply of vegetables, fruits, and whole-grain items.
• Opt for lean meats, poultry, fish, legumes, and beans as sources of protein.
• Incorporate low-fat or fat-free milk and dairy items like cheese and yogurt.
• Promote water consumption among your family, favoring it over sugary beverages.
• Restrict the intake of added sugar and saturated fat.

Moreover, you can:

• Motivate children to enjoy nutritious breakfasts and lunches, both at home and school.
• Explore school menus together with your children, fostering their willingness to experiment with different foods.
• Demonstrate healthy eating habits within the household.

Keep in mind that incremental adjustments each day can pave the way for achievement!

Children playing football

Assist Children and Adolescents in Maintaining an Active Lifestyle by Engaging in Physical Activities

Kids aged 3 to 5 should stay active all day. Children and teens aged 6 to 17 should be active for at least 60 minutes daily. This should include activities like running, jumping, or anything that gets their heart pumping faster.

They should also do exercises to strengthen their bones, like running or jumping, and activities to strengthen their muscles, like climbing or push-ups.

In conclusion, ensuring healthy habits such as nutritious eating, regular physical activity, adequate sleep, and limited screen time, parents, guardians, and educators can empower children and teens to lead healthier lives.

These simple yet vital interventions lay the foundation for lifelong well-being, ensuring that our younger generations thrive both physically and mentally. Prioritize your child’s health, empower their life well-being!