Healthy Mind

  in a healthy body   

I thought it would be good for this time of the year to take a quick look at the other key ingredients in education for children: the health they gain from good exercise good diet and the avoidance of particular foods.

Movement

These three types of physical activity should be included each week for children and adolescents:

1. Aerobic Activity
Most of your child’s daily 60 minutes of physical activity should be aerobic activities, like walking, running, or anything that makes their hearts beat faster. In addition, encourage them to do aerobic activities at least 3 days a week that make them breathe fast and their hearts pound.

2. Muscle-Strengthening
Include muscle-strengthening activities, such as climbing or doing push-ups, at least 3 days per week as part of your child’s daily 60 minutes or more.

3. Bone-Strengthening
Include bone-strengthening activities, such as jumping or running, at least 3 days per week as part of your child’s daily 60 minutes or more.

https://www.cdc.gov/physicalactivity/basics/children/index.htm

 

Food

1. Limit intake of fats. Not more than 30% of the total calories should come from fats.

 

2. Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.[7]

3. Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).[8]

4. Drink plenty of water.[4] Drink fewer Soft drinks, energy drinks and sports drinks.

5. Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.[9]

6. A healthy diet should include seafoods (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids which are heart-healthy.[4]

https://en.wikipedia.org/wiki/Healthy_diet https://en.wikipedia.org/wiki/Healthy_diet#World_Health_Organization

 

Allergies

What is the difference between food allergy and food intolerance?

 

Food allergy causes an immune system response, causing symptoms in your child that range from uncomfortable to life-threatening. Food intolerance does not affect the immune system, although some symptoms may be the same as in food allergy.

What foods most often cause food allergy?

Approximately 90 percent of all food allergies are caused by the following eight foods:

  • Milk

  • Eggs

  • Wheat

  • Soy

  • Tree nuts

  • Peanuts

  • Fish

  • Shellfish

Eggs, milk, and peanuts are the most common causes of food allergies in children, with wheat, soy, and tree nuts also included. Peanuts, tree nuts, fish, and shellfish commonly cause the most severe reactions. Nearly 5 percent of children under the age of five years have food allergies. From 1997 to 2007, the prevalence of reported food allergy increased 18 percent among children under age 18 years. Although most children "outgrow" their allergies, allergy to peanuts, tree nuts, fish, and shellfish may be lifelong.

What are the symptoms of food allergy?

Allergic symptoms may begin within minutes to an hour after ingesting the food. The following are the most common symptoms of food allergy. However, each child may experience symptoms differently. Symptoms may include:

  • Vomiting

  • Diarrhea

  • Cramps

  • Hives

  • Swelling

  • Eczema

  • Itching or swelling of the lips, tongue, or mouth

  • Itching or tightness in the throat

  • Difficulty breathing

  • Wheezing

  • Lowered blood pressure

https://www.hopkinsmedicine.org/health/conditions-and-diseases/food-allergies-in-children

As always as parents we  need to keep an eye on a balance, so we have healthy bodies to help make healthy minds