Children do as you do; so live healthily and be good role models.
If you're like most parents, you probably teach your children all that’s important to you. You’d explain why they are important, and you’d remind your child why he should do the things he’s supposed to do.
As well-meaning parents pushing our children to achieve their goals and triumph in life, we sometimes fail to reflect and ask ourselves if we are positive influences on our young ones. Are we good role models?
Parents are the first individuals that children come in contact with. Between the age of seven and 12, children are at their most impressionable.
This is the time they imitate the mannerisms and absorb the qualities of those closest to them.
As parents, we are most responsible for our children’s upbringing and welfare, especially with regards to their mental and functional developments.
At times, with a million things to do, we may not be fully aware that we are being closely watched by our little ones.
It is through our example that children learn and adopt habits, attitudes and values.
During this time, children are highly susceptible to influences as they have yet to have fully formed identities.
They require constant guidance and reassurance from us as they search for their place in this big world.
Eating balanced meals and exercising regularly are not only good for our children but for us as well. Some of us sometimes neglect to eat well and stay active, and we blame it on our hectic lifestyle. Unfortunately, this does not set a good example for our children to follow.
As role models to our children, we should take the first step and encourage our young ones to lead a healthy lifestyle.
“We can start our day positively with a healthy breakfast. A child’s rapid growth results in a need for a balance of 55-70% of carbohydrates, 10-15% of protein and 20-30% of fat. Combined with regular exercise, these nutrients will ignite the Positive Energy within us.
“Positive Energy enables us to have the positive mindset to take on the day’s challenges, making us champions,” says Nestle Products’ senior nutritionist Nurul Iliani Ahmad.
Five healthy breakfasts
Nourishing your body with a well-balanced meal plays a vital role in maximising the benefits of exercise, thus unlocking the Positive Energy within us. Start today with a breakfast containing essential nutrients to tackle the day’s challenges.
Here are five tips for a healthy nutritious breakfast.
> Use as many different coloured fruits and vegetables as possible. They are an excellent source of vitamins, minerals and dietary fiber which are naturally low in fat.
Each different coloured fruits and vegetables has their health benefits. For instance, yellow and orange fruits and vegetables such as carrots and papaya are packed with nutrients that can help strengthen a child’s immune system and eyes.
Purple fruits and vegetables such as dragon fruit and eggplant are loaded with nutrients that promote youthful healthy skin.
> Opt for complex carbohydrates. Choose foods such as wholemeal bread, oatmeal and whole grain cereals which contain complex carbohydrates. They are digested slowly by the body, thus providing longer lasting energy. Complex carbohydrates are perfect for your children’s fast-growing bodies, as it helps power them during their morning in school. It helps them concentrate better in class and prevents them from tiring out easily even after participating in physical activities
> Limit food high in salt, sugar and fat. Childhood is the best time for children to adopt healthy eating. Make sure to limit intake of high fat, sugar and salt foods as these are harmful to both adults and children as it is associated with many health-related diseases.
A high or regular intake of these foods in childhood will contribute to higher risk of diabetes, obesity, high blood pressure or heart disease in their future. We should keep in mind that what we put into our bodies may not have an immediate impact but a factor to how we are later in life.
> Serve a balanced mix of food groups in a meal. Be creative; mix and match foods. This allows for a nutritious breakfast as it contains all the essential nutrients. For instance, create a vegetable omelette with a side of toasted whole grain bread for breakfast. Eggs provide great source of protein, a much needed source for building and repairing muscles for children and adults, while vegetables is a source of vitamin, mineral and dietary fiber. Toasted whole grain bread fills your quota of carbohydrates.
A bowl of oatmeal cereal made with skimmed milk and chopped banana is another good choice for a balanced breakfast. Oatmeal cereal with skimmed milk contains adequate amounts of complex carbohydrates, protein and vitamins and minerals. The chopped bananas are a source of dietary fibre that also contain potassium which helps lower systolic blood pressure.
> Always have a nutritious beverage, a drink which contains a balanced ratio of carbohydrates, protein and fat such as a mug of Milo. Nutrients such as Protomalt and Actigen E found in Milo aid in releasing optimal energy for our children’s growing bodies and sustain us with sufficient energy to go about our daily tasks
Be a champion for the family
Keeping our mind and body active and alert will energise us. A nutritious breakfast serves as power for the brain and energy for the body. The same goes for our children. Spending time with our children, doing activities such as playing board games helps to exercise the mind while keeping it active and stimulated.
Teaching them a new sport or a visit to the park to play football are good physical exercises for the family. Physical exercise helps to regulate our excess energy and keep our health in check.
Once our children see us enjoying the time spent with them, it will let them know that they are doing something good. They will then be encouraged to adopt these positive habits.
With the formula of Positive Energy and the benefits of its components, we are armed with the right elements in shaping ourselves to set out the goals we wish to achieve.
Keeping our little ones close, they will recognise the champions in us while we bring out the champion in them.
Practising good habits together as a family will have a positive impact on our children. Leading by example and allowing for open communication will make us champions in our children’s eyes.
>> This article is provided by Milo.