What does healthy living for kids look like? The answer to that question isn’t black and white, and it’s not always the same for everyone. That being said, there are certain guideposts parents can look to as they try to keep their kids happy, healthy, and well-adjusted. Here at Nebraska Home Pediatrics & Parents, we know that life can get hectic, and we’re here to help our patients and their families feel their best, even when things are overwhelming.
Nutrition and Healthy Eating for Children
As children grow, it’s important to guide them toward foods that meet their nutritional needs, and make sure they get enough of these needs met daily. It’s common for kids to gravitate toward foods that are high in sugar, sodium, and fats (and often difficult to deter them), so making sure they get useful, healthy nutrients will help their bodies find balance. The following nutrients are important to focus on as your children grow:
- Fiber (vegetables, fruits, whole grains, beans)
- Calcium (milk, soy milk, tofu, calcium-enriched juices and breakfast items)
- Protein (meats, eggs, peanut butter, milk, certain vegetables, and even rice)
- Water
While there is a national focus on childhood obesity, it’s a good idea to focus on adding the above healthy choices to your child’s meals, rather than focusing on restriction, unless you are directed otherwise by your provider.
Balanced Meals for Kids and Teens
When it comes to building healthy meals for your kids, balance is the key! It’s perfectly fine to have foods that may be considered “less healthy” on your kids’ plate, so long as there are plenty of healthy options on their plate, too!
Aim to include at least a serving of fruits or vegetables, a serving of whole grains, a protein source, and a calcium source (like dairy products) on your child’s plate at each meal. This will help them get used to eating with variety, discover new foods, and meet their nutritional needs.
Physical Activity and Exercise
With the increased variety and availability of technology and virtual entertainment, physical activity and exercise are becoming less and less common for children, which can have a very negative impact on their bodies. Encouraging your kids to move their bodies will improve their overall health, reduce aches and pains, improve circulation, and have a positive impact on their mood.
Anything from a fun dance video on YouTube to a quick outdoor scavenger hunt or walk around the block can do wonders for kids’ physical and mental health.
Daily Exercise Recommendations by Age
The American Academy of Pediatrics recommends that children aged 3-5 get 180 minutes of physical activity per day, which equates to roughly 15 minutes of activity every hour they are awake.
Kids aged 6-17 should get at least 60 minutes of physical activity a day.
Fun Activities to Keep Kids Moving
Organized sports are a fantastic way for kids to get physical activity and socialize. They are not always an option for every family, and some kids may not be interested in that kind of activity. That doesn’t mean, however, that there aren’t other fun ways for kids to move their bodies!
Walking to the park, climbing a jungle gym and other playground equipment, going on a scavenger hunt and even playing dance-focused video games can get many kids up, moving, and having a great time.
Oral Hygiene for Kids
Healthy living for kids goes far beyond nutrition and exercise, and oral hygiene is one of the most important health categories for growing children. It’s essential for kids to receive regular dental care as they grow, seeing a dentist twice a year to prevent dramatic issues from developing or progressing too far.
If oral hygiene is not accessible for you or your kids, there are resources available designed to help all families receive high-quality, affordable dental care. If this is an issue for you, please let your provider know.
Importance of Brushing and Flossing Daily
Twice-daily toothbrushing and daily flossing are two of the most effective tools in protecting your child’s teeth and preventing the need for expensive, uncomfortable dental treatments. Brushing and flossing help keep plaque at bay, and prevent cavities.
Preventive Health Care and Screenings
Preventative health care and regular screenings are a key factor of healthy living for kids. It’s important to find a primary care physician who can see your child regularly for both preventative visits and sick visits. This will help your child feel comfortable receiving regular medical care throughout their lives, and ensure any childhood medical issues are caught and handled early.
Regular Well-Child Checkups
Here at Nebraska Home Pediatrics & Parents, we believe regular well-child checkups are one of the most essential, effective ways to ensure your kids live their healthiest lives. Your provider will see your child each year, and will assess their growth, development, and health at each appointment. If any issues present themselves, your provider will work closely with you on treatment and care.
Vaccinations and Immunizations
Vaccinations and immunizations are important tools in our toolkit against the spread of disease, and long-term complications from disease. Your provider will talk to you about a vaccination schedule, and what illnesses those vaccinations protect your child from.
Mental and Emotional Well-Being
The final piece in the healthy living puzzle for kids is mental and emotional well-being. This topic has become increasingly important in the past few decades, due to the rise in mental health events and suicide in youth. At Nebraska Home Pediatrics & Parents, we believe everyone should feel safe and happy. This means we cannot ignore the mental health of ourselves and our children.
Recognizing Stress and Anxiety in Children
Fear and anxiety are natural parts of life, and are very common feelings as kids grow and become more aware of the world around them. There are times, however, when these feelings become excessive, and begin to negatively impact their lives. Learning to recognize the signs of excessive stress and anxiety in kids can be a powerful way to improve their mental well being. These signs include:
- Crying and worrying significantly more than other kids their age
- Frequent complaint of pain without obvious cause, including stomach ache and headache
- Difficulty focusing or sitting still
- Difficulty sleeping; nightmares and night terrors
- Dramatic appetite changes
- Tremors and shaking
- Refusal to go to school
- Dramatic bathroom need changes
- If you are worried about your child’s mental health, we encourage you to contact your provider, who will help you find the resources you need.
Resources for Parents
Navigating parenthood isn’t an easy task, and having resources — informational and medical — can go a long way toward peace of mind and overall health. The Nebraska Home Pediatrics & Parents website has become an extensive resource for various illnesses over the years, and is designed to help our patients determine the best course of action for their care.
Our friendly providers are extensively trained and knowledgeable.. If you have questions or concerns and are an established patient, your provider will get back to you quickly to answer your questions.
Other websites we trust include:
Tips for Staying Informed About Children’s Health
One of the best ways to stay up-to-date on children’s health is by following the American Academy of Pediatrics (https://www.aap.org/) on their various platforms, and by establishing regular care with a primary care physician. Your provider will keep you aware of any developments that are relevant to your child, and will be able to direct you to specific resources that benefit you and your family.
Ready to establish care with skilled providers who care? Contact us today at our Omaha office!
Book an Appointment Today
If you’re in the Omaha area and concerned about your child’s abdominal pain, call our office today to schedule an appointment with one of our experienced, friendly providers.