12 habits for a healthy life
Much is said today about healthy lifestyle habits, but do you know exactly what they are? The reality is that many of us do not have much idea about how to lead a healthy life, why not? Therefore, we share with you all the information so that you can take care of yourself and the health of your little ones.
What is a healthy life?
Leading a healthy life implies living in harmony, that is, maintaining the best quality of life that we can achieve. For this, it is important to pay attention to several aspects:
- Eat well, in a balanced way
- Exercising regularly
- Maintain a healthy weight (consulting your BMI and your doctor)
- Avoid excessive consumption of substances such as alcohol
- Avoid smoking
- Go to the doctor regularly
- Taking care of teeth
- Maintain a healthy blood pressure
- Take care of our emotional health
- Follow safety regulations
- Sleep well (adults should sleep around 8 hours a day and children between 10 and 12 hours depending on their age)
Keep in mind that as a parent it is your obligation to set an example for your children. Remember that you are the mirror in which they look at themselves: if you have healthy habits, they will copy them. In other words, taking care of yourself, you take care of them!
In the next section of this article, we will focus on diet and physical exercise, since they are the two main pillars that allow us to maintain a healthy life. Let’s go there!
Food and physical exercise hand in hand!
As we have already said in the previous section, a varied and balanced diet is essential for good health. Now what does this mean?
To begin with, it should be clarified that a balanced diet is one where all the essential nutrients are consumed, prioritizing vegetables, fruits and white meat over red meat and fatty foods.
However, in the case of children the variables are slightly modified. Let’s see point by point the bases of a balanced diet for children according to the children’s pyramid:
- 5 daily meals : like adults, it is recommended that little ones eat food 5 times a day. Keep in mind that their stomachs are smaller than ours, therefore the intake will be smaller and, surely, more often.
- 3 servings of cereals, pasta or rice per day
- 3 servings of bread, banana or starch (including potatoes) a day
- 3-5 servings of vegetables and fruits per day
- 3-4 servings of olive oil (can be used for seasoning or cooking) per day
- 3-4 servings of milk and dairy products per day
- 2-3 servings of lean meats, legumes and eggs per day
But that is not all. Children also need physical exercise every day. Why Simply because an active life means:
- stronger bones and muscles
- lower blood pressure and cholesterol
- lower chances of developing childhood diabetes
- less chance of being overweight
- have a positive attitude towards life
- Enjoy the outdoors
- learn fine and gross motor skills
- have fun playing with family or friends!
So you see, if you want your children to have a healthy life, it is not enough to worry about them eating fruits and vegetables, you must also make sure that they run, play, climb and exercise of all kinds!
Take your kids to the park, go biking, race or simply play sports games on the Wii. The important thing is to vary the activities and enjoy a more active and conscious life together.
Habits for a healthy life
Let’s see some tips so that both you and your children lead a healthy life:
- A good breakfast every morning: Remember that breakfast is the first meal of the day after a long period in which the body has not received nutrients. Do not eat fast breakfast or fast and precooked things. Take the time to eat well: fruits, vegetables, bread, dairy.
- Eating as a family: Enjoying at least one meal as a family is essential for children to incorporate new foods. As we always say, you are the example they will follow.
- Buy healthy foods: The best way to change your diet and prepare a balanced menu each week is to avoid temptations! Go grocery shopping when you’re not hungry and choose mostly healthy foods, those that make up the base of the pyramid.
- Avoid television and technology in general during meals: Children who eat while watching cartoons do not pay attention to what they eat, neither in quality nor in quantity.
- Drink enough fluids: The body needs hydration to function properly. The preferred drink should always be water, although of course you can enjoy other drinks in moderation.
- Include physical activity in the daily routine: Playing, running, jumping, walking, cycling are activities that children should do every day. Join them!
- Limit sedentary activities such as playing video games or watching television: Change these activities to more active ones, such as walking the dog or cleaning the house!
- Choose vegetables and fruits as snacks : When the children are hungry, offer them cherry tomatoes, mini carrots, apples or any other fruit instead of pastries.
- Eat slowly: Chewing well is important for good digestion and also gives the body time to determine whether or not it is satisfied.
- Cooking with children: Let your children participate in preparing meals, in this way you will allow them to know food and get involved with food.
- Avoid excess fried and fat .
- Prepare a garden at home: Children will learn to cultivate and get involved in the preparation of healthy foods that, in addition, are much richer fresh from the plant.