In a world where childhood obesity is becoming a pressing concern, instilling healthy habits from a young age is more crucial than ever. As parents and educators, it is our responsibility to be better role models for fostering a lifestyle that balances nutrition and physical activity. This balance is not just vital for maintaining a healthy weight; it’s essential for maintaining overall well-being and warding off chronic diseases later in life.

It is important to create a home environment where nutrition and physical activity are prioritised and normalised. This can be practised by showing them how to make informed food choices and making movement a part of their everyday routine. Let’s empower the next generation with the knowledge and habits that will support their health for years to come.

Here are a few expert tips to guide your child’s journey toward fitness and nutrition.

Understanding the stakes.

According to recent studies, approximately 10% of children under two and 22% of those between two and five are categorised as overweight or obese – which paints a concerning picture of our future. The implications extend far beyond childhood, predisposing these young kids to a higher risk of obesity and associated illnesses in their later years.

Introducing energy balance.

A good way to approach this challenge is by educating children about the concept of energy balance. It’s a simple yet effective way to explain how the body works and how their everyday food and movement choices impact it. Calories provide the energy that powers children’s play, learning and growth—just like fuel for a car, both the quality and quantity make all the difference.

Calories in, calories out.

We receive energy through the food and drinks we consume. This energy is measured in a unit referred to as a calorie. However, not all calories are created equal. The ones obtained from a piece of fruit are packed with macronutrients unlike those from a sugary snack, which only contain sugar. It’s important to emphasise that these macronutrients are essential for healthy development and to support their daily activities.

Quality over quantity.

Educating children on the types of food that provide high-quality energy and essential macronutrients is key. Whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins and healthy fats should be the staples of their diet. These foods provide the vitamins and minerals necessary for growth, brain development and energy to remain active.

Active play is critical.
In addition to proper nutrition, adequate physical activity is also critical in building healthy habits. Encouraging children to play outside, engage in sports or take family walks helps them get used to moving their body regularly and using the energy they’ve consumed. This not only helps maintain a healthy weight but also boosts their self-esteem, develops their motor skills and strengthens their muscles and bones.

Children learn by observing and imitating, so when they see adults enjoying a brisk walk or savouring a nutritious meal, they’re more likely to adopt those habits too. By making exercise a family routine and choosing wholesome foods, we not only support our own health but also instil lifelong healthy values in them, ensuring they lead a healthy and fulfilling lifestyle.