Fruits and vegetables
Whole grains
Lean proteins such as chicken, fish, beans, and nuts
Dairy products like milk, cheese, and yogurt
Limiting
sugar and saturated fats is also important for preventing obesity and other health issues.
Newborns (0-3 months): 14-17 hours per day
Infants (4-11 months): 12-15 hours per day
Toddlers (1-2 years): 11-14 hours per day
Preschoolers (3-5 years): 10-13 hours per day
School-age children (6-13 years): 9-11 hours per day
Teenagers (14-17 years): 8-10 hours per day
Proper
growth and development
Strengthening the immune system
Improving cognitive function and concentration
Reducing the risk of chronic diseases like diabetes and heart disease
Behavioral issues such as hyperactivity and irritability
Decreased academic performance
Weakened immune system
Increased risk of obesity
Offering a variety of foods
Being role models by eating healthy themselves
Involving children in grocery shopping and meal preparation
Setting regular meal and snack times
Limiting the availability of unhealthy snacks
Establish a consistent bedtime routine
Create a sleep-friendly environment with a comfortable bed and minimal distractions
Limit screen time before bed
Encourage physical activity during the day
Monitor caffeine intake
Maintaining bodily functions
Preventing dehydration
Improving cognitive and physical performance
Children should be encouraged to drink water regularly, especially during physical activities and hot weather.
Avoiding heavy meals and excessive sugar before bedtime can prevent sleep disturbances
Foods rich in tryptophan, such as turkey and dairy, can promote sleep
A balanced diet helps regulate a child's energy levels, improving overall sleep patterns
Children with specific dietary restrictions
Those with diagnosed deficiencies
Vegans or vegetarians who might lack certain nutrients
Always consult a healthcare provider before starting any supplements.
Providing nutritious meal options
Incorporating nutrition education into the curriculum
Ensuring adequate time for physical activity
Promoting awareness of the importance of sleep
Engaging parents and caregivers in these initiatives can further reinforce positive behaviors at home.
