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The Link Between Sugar and Child Behavior

The Link Between Sugar and Child BehaviorIs sugar and child behavior connected? Before we delve into that, we need to understand that a perfect balanced diet of carbs, proteins, essential fats, vitamins and minerals is important during the growing age of the child. It is an ongoing research on whether food intake is really linked to a child’s behavior and mood. Below are the effects of healthy and unhealthy eating habits on the mood and behavior of a child.

Healthy Eating Habits (Includes a balanced diet)

  • Better concentration
  • Improved learning skills
  • High grasping power
  • Socially active in making friends, prefers to play in groups
 Unhealthy Eating Habits (Includes consumption of sugary food, preservative containing food, food colouring foods)

  • Lack of concentration in any given task
  • Hyperactive
  • Mood swings
  • Nutritional Deficiencies

We tend to correlate the word ‘kids’ with chocolates, ice creams, candies and cakes, etc.. The basic ingredient in these items is sugar!

Sugar and Child Behavior in Relation to Nutrition

Sugars are simple carbohydrates that easily get absorbed in blood glucose. Sugar is an empty calorie food i.e it has no nutrients and provides only energy.

Sugars have various forms like white sugar, brown sugar, honey and corn syrup. It’s a myth that jaggery, honey and brown sugar are better off than white sugar. Calories coming from them are same. The only difference is that white sugar is absorbed faster in the bloodstream than other sources.

Fruits naturally contain fructose with fiber which makes you feel fuller and are rich in water content, vitamins and minerals. On the other hand, colas or sugar candies contains only fructose syrup which disrupts the brain signal of being full and the child feels hungry again

Hidden Sugars in Food

Hidden Sugar means that the packet of food doesn’t show the word sugar on the ingredient list but still contains sugar labelled as other names such as dextrose, dextrin, corn syrup, or barley malt.

When consumed more than the required amounts and on a daily basis, sugar affects various parts of the body and mind:

  • Teeth (Tooth Cavities): Bacteria live on sugar medium. When kids don’t brush well or don’t drink water after eating, bacteria tends to overgrow, which in turn leads to cavities and tooth decay.
  • Brain: Impaired ability to memorise things, as the brain doesn’t get the right amount of nutrients to function.
  • Behavior: Sugar numbs the neurons in the brain, shortens a child’s attention span and makes them hyperactive.
  • Immunity: Constant bouts of cold and cough makes it difficult to sleep at night.
  • Metabolism: A child is at a higher risk of being obese and developing long term diseases like Diabetes.
  • Hormonal: Being in the growing stage, they are more prone to hormonal issues like acne, early onset of puberty, dandruff, skin issues, impaired growth.
  • Worms: Thread worms are caused due to bacteria thrive on sugar if the intake is high.

How to Minimize Sugar Dependence

  • As parents, we need to change our attitude of rewarding kids with sugar-rich foods every time they complete a task or behave well.
  • Fix up a Treat day like once a week or fortnightly wherein only on that day they can eat their favourite chocolate, cakes or candies
  • Substitute ready to drink fruit beverages with homemade smoothies or freshly prepared pulp fruit juice
  • Train them to choose healthy items like high fiber biscuits instead of cream-based biscuits
  • Prepare desserts at home with less sugar and store it. This way you minimize the chances of buying them from a shop
  • Be gradual and change one habit at a time. Don’t be adamant on changing the habits all at once.

How to Encourage Healthy Eating Habits

  • Make them learn all the food groups – vegetables, fruits, cereals, pulses, dairy. Either draw it on a paper or show them the real foods. Ask them to pick up the ones they want to eat for that particular day. This way, you can plan for 2-3 days in advance.
  • Usually, unhealthy eating habits make them vitamin and mineral deficient. So consult your doctor and start the appropriate supplements for it.
  • Prepare attractive snacking ideas in their tiffin boxes like a veggie stuffed roll, colourful sandwich, idlis made with spinach puree or tricolour idlis.
  • Remember the negative effects of unhealthy eating don’t show up immediately. It’s a long term consequence. But if the child’s health is compromised with headaches, asthma, cold/cough then the negative effects are seen in the short term.

Another important factor is being intolerant to certain food items like dairy products (casein) or gluten (wheat), which may make them aggressive, cranky and/or fussy. Common food allergens like soy, peanuts, corn and nuts also adversely affect the behaviour of the child in a negative way.

It is always better to read labels of food packets before purchasing. Be aware of what you and your kids are consuming. In case of doubts, do consult a doctor or nutritionist.

We hope this article on sugar and child behavior helps you make smarter nutritional choices for your children. Do let us know your thoughts in the comments below. For more on Kid’s Health, click here. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching.

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Food And Nutritional Guidelines for Healthy Kids

Healthy Food for Children

Every parent, at some point, has faced an issue with food and children. On one hand, children can be quite fussy about the food they eat and on the other, they need the right food and nutrition. How do you bridge the gap? How can you feed your children nutritious food and get them to like it too?

While every child has his/her own preferences, we will share the essential food groups that must be included in your child’s diet as well as food options you can choose to get your child on the right side of healthy!

Carbohydrates and Proteins  

Grains are a good source of carbohydrates. They provide much-needed energy by children to carry out their day to day activities. We can get carbs from oatmeal, quinoa, millet, wheat bread and multigrain roti. This can be mixed with protein sources such as bread with peanut butter or almond butter, upma (cooked Semolina) with peanuts or Poha ( flattened rice cooked) with a few dry fruits. Idli ( steamed rice cakes) with sambar (vegetable curry) or roti (flat wheat bread) with dal (lentils) or beans or an egg sandwich can be opted for in order to make the meal nourishing.

Since proteins are the building blocks of the body, they promote growth and development. Kids need 1gm of protein for every kilogram he /she weighs. Few other examples of protein sources which you can opt for are peas, chicken, seafood, unsalted nuts and seeds.

Fruits

Fruits either in the morning or evening will give your kids a boost of vitamins, minerals and antioxidants. They will boost your child’s disease-fighting ability not just now but in the future as well. Keeping in line with the old adage, “An apple a day keeps the doctor away”, try to incorporate at least one fruit in their meal.

Although, there are certain rules of eating fruit. It should not be consumed along with a meal or immediately after meals. This is because the fruit might rot when mixed with any food you have eaten. It is safe to consume them at snack time. You can add a few pieces of fruit in his or her lunch box or can give it separately so they can eat it with mini intervals.

Vegetables

Encourage your kids to eat veggies. We understand that it is difficult to get your children to eat vegetables. An option that you could explore is smoothies. Some greens with a dash of any fruit they like, mixed with jaggery or honey can be a delicious treat! You could also make sprouts salad, peanut salad or chicken salad with a few vegetables like corn, tomatoes, peas, carrot or a vegetable liked by your child.

Good Fats

Try to incorporate some good fats. Fats help in the development of the brain, nerves and eyes. Examples of good fat are nuts like almonds, pista, cashew nuts and peanuts. Avoid these if your child is allergic to any nuts. You can also include seeds like chia, basil and mix them with fruit juice. More examples of good fats include avocados, olive oil and canola oil. The best way to consume oils is by sprinkling them on salads and nuts. Seeds can also be sprinkled with the aforementioned oils. You can also add them to any sandwich or toast.

Focus on reducing junk and fast food which are high in sugars, fats and low in important nutrients. They are easily available and tempting but they increase the risk of obesity, juvenile diabetes, asthma and allergies. Always try to make your kid’s plate colourful and attractive.

Dairy

Dairy plays an important role in keeping your little one’s bones strong. To ensure that your child has stronger teeth and bones, add one or two cups of milk to their diet. If your child does not like milk, go for Greek Yogurt which is available in many flavours. In case your child is lactose intolerant, go for almond milk, soy milk or opt for lactose-free milk.

Water Intake

Lastly, keep an eye over your child’s water intake. Water helps in various bodily functions such as absorption and digestion of food as well as excretion. Lack of water may leave your child dehydrated. Do not opt for carbonated beverages. Avoid tea or coffee as they don’t need it at such a tender age. Yes, you can give them tea but ensure that it is herbal like chamomile or green tea. You can also opt for healthier options such as a ginger turmeric drink which will reap positive health benefits for your child.

We hope the food and nutrition guidelines above help you and your growing child. Do leave your queries in the comments below! For more on Children’s Health, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Effective Tips To Motivate Your Child To Exercise

motivate your child to exerciseObesity in children has become a common occurrence. At an age when the body needs to be built in a healthy way, diseases like obesity become a risk for a healthy future. As per Indian culture, till the child comes of age, practically all the decisions of their life are taken by their parents. In such a scenario, if the parents themselves do not know the importance of a healthy lifestyle, how will they encourage their children to follow it? So, before children, parents need to be educated regarding the importance of exercise for children. As these formative years are the building blocks for a healthy lifestyle, it is important to guide and motivate your child to exercise. 

How Does Exercise Help Children? 

Physical activity helps children sleep better and handle physical as well as emotional challenges more effectively resulting in control/check of weight, hypertension, cholesterol, sugar and also chronic diseases like cancer and anxiety. It further improves psychological well being, self-confidence and self-esteem. Training children to exercise regularly at an early age helps them grow up to be disciplined adults. 

Tips To Motivate Your Child To Exercise 

The most effective way to train children to exercise is by practicing what we preach and be a role model by including regular physical activity in our own lives. 

  • Besides arranging family picnics, hiking expeditions, morning/evening walks and other sports and games, one can also add activity by walking or riding bicycles instead of driving, using stairs instead of elevators, helping in housework and gardening.
  • Another effective way to encourage children to get active is by praising them for their efforts. Instead of making them compete, they should be encouraged to cooperate with others and excel in their own records, as competition with others can lead to teasing, bullying and a sense of public failure and embarrassment. Children are more sensitive than average grownups and need all the support and encouragement to try again once they fumble or fail, which is a common phenomenon in case of children. Instead of nagging or negative comments, parents should become their cheerleaders. 
  • Children love the company of their friends; it is a good idea to encourage them to invite their like minded friends over for a game or an excursion. If a child likes a team sport, they should be encouraged for the same. But here too, the focus should be on fitness, fun and learning new skills and not on competition as this can remove the fun from the activity and many children get discouraged by it.
  • Exercise and activity should come as a reward after a homework well done rather than as punishment by forcing a child to run laps or do pushups after a mistake or some mischief played by them as this may backfire and the child may start hating exercise and activity. 
  • Often children are so overburdened with homework, private tuitions, and other planned activities that they do not have time for physical activity of their own choice. So think of adding some activity of their choice as an informal fun game rather than a training session. 
  • A variety of games and sports equipment should be left on hand, like an assortment of balls, hula-hoops, and jump ropes, etc. this can make children enjoy the games and activities for hours. 
  • If a child is lazy, they should be given incentives like a favorite food or book for an hour’s activity on a regular basis as this could be a great motivating factor.  

We hope the above suggestions help you motivate your child to exercise. As an incentive to exercise and to monitor their health, you can also gift them the GOQii Smart Vital Jr. which could be a huge motivational factor for your child to take their health seriously. With a personal coach and a pediatrician on board, you can rest assured that your child’s health is in safe hands!

For more tips of kid’s health and nutrition, check out Healthy Reads or tune in to sessions by experts on GOQii Play. For more effective tips on kid’s health, weight loss, home workouts, etc. speak directly to your GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr   

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Do Children Need Exercise and Nutritional Care?

exercise and nutrition for childrenExercise/Physical activity is important for everyone, but more so for children and adolescents as it plays a key role in the development of their personality. Hence, it has increasingly become important to encourage a healthy lifestyle among them. Having said this how much children need to exercise depends on age.

Why Is Exercise Important For Children & Adolescents?

Exercise for children is important for both their physical and mental well-being. By staying physically active, children and adolescents can reduce the risk of stress, depression and other mental health issues. Physical activity can also help teenagers maintain a positive body image because physical activity is beneficial to the human body.

How Does Exercise Benefit Children?

  • It improves immunity
  • Helps in building better focus
  • It helps in strengthening the lungs and the cardiovascular system
  • Keeps the children in a happy mood due to the release of feel-good hormones called endorphins
  • Helps in maintaining good brain health and also helps in enhancing memory
  • Decreases the risk of developing certain diseases, including obesity, type 2 diabetes, and high blood pressure in later years
  • Helps in maintaining a healthy weight
  • Exercise can help children of all ages and can prevent weak bones (osteoporosis) in later years by strengthening bones and joints
  • Helps in performing well in sports

How Long Should Children Exercise For?

Children and adolescents should do 60 minutes or more of physical activity each day. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally-appropriate, fun, and offer variety.

Having a balanced exercise routine is good. let’s take a look at 

The three parts of a balanced exercise routine are Aerobic exercise, strength training and flexibility training.

  1. Aerobic exercises

Aerobic exercises increase the heart rate and breathing rate. When you give your heart and lungs this kind of workout regularly, they get stronger. Aerobic exercises should be fun and easy exercises for children that they will love to engage in. Some of the aerobic exercises that your children will enjoy include Swimming, Skating, Cycling, Jogging, Dancing, Skipping, Football, etc. Some team sports that provide a great aerobic workout are basketball, hockey, rowing, cricket and badminton.

  1. Strength Training

Go for exercises that strengthen bones and muscles. Experts recommend that children and adolescents, ages 6 to 17, should get at least one hour of moderate to high-intensity aerobic exercise every day. Strength-training activities that build muscle should also be part of a 60-minute exercise routine on at least three days of the week.

Young people ages 13 to 17 should do a variety of moderate to vigorous physical activity for 60 minutes each day. Along with aerobic exercises like running, jogging, fast walking, circuit training, one should also include sit-ups, push-ups, lunges and squats.

Some of the Exercises Include: 

  1. Lunges: Children can improve their balance and strengthen their legs with some lunges
  2. Squats: are the best for building quads, hamstrings, and glutes, and they help to strengthen your child’s lower back as well
  3. Push-ups: can also be done on the knees or on the feet, according to the child’s ability. Don’t worry if they don’t have the form right initially

Encourage your child to Warm up before exercise and cool down after exercise to prevent muscle soreness and injury.

Warm up before exercise: Warming up before exercise prevents injury by softening the muscles and making them supple. Some warm-up exercises you can do are:

  • Slow jogging or walking
  • Stretching all the muscles they’re going to use (hold each and stretch for 8 to 10 seconds, but never until it hurts)

Cool down after exercise: Cooling down after high-intensity exercise is important for relaxing and softening the muscles. Cool down or ballistic stretch begins to lower the heart rate, improves flexibility and will speed up recovery from a workout.

Some Cool Down Examples Include: 

  1. Hamstring Stretch: The stretch helps Hamstring muscles that are on the back of the thigh 2
  2. Side Lunge: This stretch works the inner thighs
  3. Calf Stretch: This stretch feels good after running or walking.
  4. Butterfly Stretch: Children are usually quite adept to the butterfly stretch and it relaxes them well after a good physical activity.

Nutrition is Equally Important When You Exercise 

While exercise is very important, nutrition is equally important for children and adolescents to lead an active and healthy life.

Children who eat healthy, well-balanced meals and snacks will get the nutrients needed to perform well in sports. Kids and teens who play a sport that can involve 1½ to 2 hours or more of activity in a day, in particular, may need to consume more balanced nutrition to keep up with increased energy and fluid demands.

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