7 Habits of Healthy Kids
30-06-2016
Here’s a list of good daily practices to teach your child. See how many you can tick:
  1. Spend at least one hour a day being physically active. Physical activity is important for your child’s mental and physical growth. Make sure they get some time outdoors.
  1. Spend less than two hours a day watching TV and playing video, computer or mobile games. It is important to teach your child at a young age to limit the time spent staring at a screen.
  1. Eat at least a total of five types of fruits and vegetables each day. Make those vitamins and minerals count! Include portions of fruit in their cereal and find interesting ways of incorporating vegetables into their daily meals.
  1. Snack on healthy foods and less on junk food and sweets. Although a Hotdog may seem more appealing to a child and easier to feed, try and get them more involved in the cooking process. This will spark interest and help with healthy eating habits.
  1. Include dairy food in your daily diet. Milk, yoghurt and cheese are good sources of dairy and are usually favourites among kids. Make certain they get at least three servings per day.
  1. Drink at least two bottles of water a day. Water cleans out the system and helps in food digestion. It also aids in keeping the body balanced and preventing diseases.
  1. Eat smaller amounts. Bigger is not always better so take care that you do not overfeed your child, regardless of whether the food is healthy or not.
Ages
2 to 3
Calories
1,000-1,400, depending on growth and activity level
Protein
2-4 ounces
Fruits
1-1.5 cups
Vegetables
1-1.5 cups
Grains
3-5 ounces
Dairy
2-2.5 cups
Ages
4 to 8
Calories
1,200-2,000, depending on growth and activity level
Protein
3-5.5 ounces
Fruits
1-2 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
4 to 8
Calories
1,200-1,800, depending on growth and activity level
Protein
3-5 ounces
Fruits
1-1.5 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5-3 cups
Ages
9 to 13
Calories
1,600-2,600, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2-3.5 cups
Grains
5-9 ounces
Dairy
3 cups
Ages
9 to 13
Calories
1,400-2,200, depending on growth and activity level
Protein
4-6 ounces
Fruits
1.5-2 cups
Vegetables
1.5-3 cups
Grains
5-7 ounces
Dairy
2.5-3 cups
Ages
14 to 18
Calories
2,000-3,200, depending on growth and activity level
Protein
5.5-7 ounces
Fruits
2-2.5 cups
Vegetables
2.5-4 cups
Grains
6-10 ounces
Dairy
3 cups
Ages
14 to 18
Calories
1,800-2,400, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2.5-3 cups
Grains
6-8 ounces
Dairy
3 cups