Wanting to keep your kids in good health and making sure they’re getting all the right nutrients is one of the most natural parts of being a parent. Children are clever, resilient, and very curious. They can also be stubborn at times (oops, we mean determined!) So, it makes sense why parents might have a hard time finding creative, fun new methods to keep them healthy in a way that they understand and enjoy.
But, by keeping the conversation open and setting an example by following healthy habits yourself, you can help them do the same. Here are four tips for overall well-being that you and your little ones can benefit from.
Motivating your kids to be active
We all know how important daily physical activity is for everyone, especially kids. According to the Canadian Society for Exercise Physiology, kids aged 5-11 should be getting at least one hour of moderate to vigorous-intensity physical activity per day. Physical activity is not only important for healthy growth and development, but also for a strong heart, bones, and muscles, for reducing stress, increasing concentration, and promoting better posture and balance.
Encourage your kids to get outside and play with their friends rather than spending time on electronic devices. Make your family walks around the neighbourhood fun by playing a game of outdoor scavenger hunt or I Spy! This is also great for quality bonding time with the family. And when it’s too cold outside, you can turn on some fun music and have a dance party!
Nutrients for active kids
Children need many vitamins and minerals to help them stay active. Well-balanced meals that have the following nutrients can help make sure they’re feeling energetic and strong:
- Calcium helps to build strong bones that can resist stress fractures. It can be found in foods like milk, yogurt and broccoli.
- Iron helps to carry oxygen throughout the body. Get some iron into their next meal with foods such as chicken, tuna or chickpeas.
- Vitamin D3 is especially important during the winter – but all year round this fat soluble vitamin helps to develop and maintain bones and teeth. D3 can be found in cod liver oil, salmon, & fortified amounts in orange juice. Studies also show its impacts on our overall immune health and its role in helping to avoid cold and flu throughout the year.
- Protein helps to build and repair muscles. Power up on protein with lean meats, beans, & soy products.
- Carbohydrates provide energy for the body. Keep ’em dancing with foods like whole wheat pasta, brown rice, & whole-grain bread.
Looking for a supplement that’s packed with powerful nutrients for your kids? Try Kids Multi! It’s filled with plant protein, greens and superfruits like broccoli, kale, acai, goji, and blueberries, and vitamins A, C, D, and B vitamins. Try blending together 1 scoop of Kids Multi, half an orange or mango, half a banana, 1 teaspoon of chia seeds, 1 teaspoon of maple syrup, and half a cup of plant-based milk. This supershake could be great for your kid’s breakfast or even as a snack.
These nutrients will help your kids enjoy one of the best parts of being young – staying active and having fun!
Relaxing the mind
Regulating emotions can be a difficult task for kids while they’re adapting to new surroundings. So, it goes without saying that it’s important to teach them habits to help relax their minds, calm their bodies, and understand what they’re feeling.
You can start by addressing your child’s emotions. For example, if they’re lashing out because they’re scared, calmly ask them questions to help them understand why they’re feeling that way. Check out this account for some more tips!
You can also do relaxing activities such as yoga and meditation with your children. Or why not wind down with a family colouring or drawing session? It’s still fun as an adult – trust us.
Nutrients to help keep kids calm
Magnesium is one mineral that’s used by every cell in the body in over 800 enzymatic reactions. It’s also known to help relax the mind and muscles. Sometimes all we need to feel relaxed is food. Putting a healthy twist to a classic comfort food can help your child get the right nutrients but enjoy the food as well!
Some foods that are rich in magnesium include dark chocolate, avocados, tofu, and whole grains. Try switching out regular chocolate for some dark chocolate and using whole-grain pasta to make some yummy mac and cheese. You can also try out our Magnesium Drink Mix. They can drink it as is, or you can even freeze it into popsicles in the summer!
Boosting the immune system
Children can easily attract and spread bacteria and germs. From interacting with their peers and teachers at school to spending a lot more time on the ground exploring anthills, your kids are exposed to bacteria and viruses their bodies have never seen before. That’s probably why they are more likely to catch whatever is going around and bring it home.
Strengthening their immune system can help with fighting off these new and unknown substances that enter their bodies. A strong immune response starts from the inside, so what your kids eat plays a vital role.
Nutrients for a strong immune system
Vitamin C is known to improve components of the human immune system such as cells that stop the growth of harmful bacteria. It can be found in citrus fruits such as oranges, lemons, limes, and grapefruit.
Zinc is essential for the development and function of cells that act as the first line of defence against pathogens. Both zinc and vitamin C work together as antioxidants in the body, fighting against free-radical damage and reducing inflammation. This is why they’re perfect for supporting the immune system. Red meat is a potent source of zinc. Other good sources include flax seeds, chia seeds, and walnuts.
These foods also contain omega-3 fatty acids, which are great for strengthening your child’s immune response. This is because omega-3s are beneficial for reducing inflammation in the body. You can also opt for a tasty omega-3 supplement such as Kids Omega Squeeze.
Maintaining a healthy gut
Making sure that your child has a healthy gut is another important aspect of avoiding sickness. This is because the gut is actually home to 70% of the body’s immune system! And maintaining a healthy gut flora will strengthen the body’s immune system response to unwanted or harmful substances such as viruses, bacteria, and other germs.
Nutrients for a healthy gut
When it comes to good gut flora, probiotics are the way to go. Probiotic-rich foods include tempeh, kimchi, and sauerkraut. If your child isn’t a fan of these, some other ones you can try offering include yogurt, kefir, kombucha, and some cheeses.
If strong immunity isn’t enough, there are many other reasons to start considering sprinkling probiotics into your little ones’ food:
- Helps with overall digestion
- Prevents and treats skin conditions
- Helps to reduce asthma and allergy type symptoms
- Keeps bowels regular and reduces constipation
- Could help positively impact mood
You can try this Kids Probiotic Powder and mix it into your child’s drink, like juices and smoothies or sprinkle it on top of their food like apple sauce, cereal or oatmeal. It’s an easy, tasteless powder that they won’t even notice! For a smoothie, you can add 1-2 teaspoons of Kids Omega Squeeze, half a cup of plain yogurt, 1 scoop of Kids Probiotic Powder, and 3 frozen strawberries. Blend them all together and enjoy!
Or, if your kids prefer something to chew on, another option is a Probiotic Chewable that comes in a delicious berry flavour.
Supporting your kids’ health while also keeping them engaged with new and exciting activities might feel like a neverending task. But following these tips can help you keep your children healthy, calm, and happy!
Orange Naturals is here to support your child’s health with all the FUNdamentals for growing up healthy. Click here to take a look at our kids’ line.
Sources
Physical Activity Tips for Children (5-11 years)
Feeding Your Child Athlete
Vitamin D
10 Magnesium-Rich Foods That Are Super Healthy
Why parents of young children get sick more often
How to Boost Your Kid’s Immunity Heading Into the New School Year
The Importance of Good Gut Health in Children
