Children in Poland Are Gaining Weight the Fastest in Europe. What Healthy Habits Should Be Introduced?
Educating the younger generation about the benefits of an active lifestyle is crucial for ensuring their healthy development, including both physical and mental health.
A healthy lifestyle based on proper nutrition and physical activity significantly impacts the proper growth and development of young individuals, as well as their ability to concentrate and overall well-being. Therefore, it is essential for parents to act as role models and actively engage their children in various forms of exercise and teach them healthy eating habits.
One of the main healthy habits we should introduce into our lives and those of our children is drinking water 💧
Unfortunately, the diets of children and teenagers often include sugary drinks or juices, which usually contain a lot of calories and are referred to as “empty calories.” These indirectly contribute to the development of obesity. Therefore, it is important to
teach children the habit of drinking water without additives.
If your child hasn't been drinking water often, remember to introduce changes gradually. Mainly because we want them to choose water on their own in the future, not just as a duty “when mom is watching.”
Here are some tips:
First, set an example. Children often learn by observing. If they see parents regularly drinking water, they will get used to it as well.
If your child has been drinking juices, start by diluting the juice with water. Patiently and gradually increase the amount of water in this mixture until the child drinks just water.
Try offering water in an attractive way, for example, add a slice of lemon🍋, a mint leaf, or a few raspberries or other fruits.
Buy a favorite water bottle together.
Praise your child for every cup of water they drink and emphasize the benefits of drinking water for health and well-being.
Ensure your child always has easy access to water.
During play, take regular breaks to drink water.
Remember, patience and consistency are key. Encouraging your child to drink water may take time, but creating positive eating habits is an investment in their healthy future.
So how much water should we drink?
According to WHO (World Health Organization) recommendations, the average recommended amount of water intake is 30 ml per 1 kg of body weight.
For children and teenagers, depending on age and gender, it ranges from 1.25-2.5 liters.
Age
Fluid Intake/Day
Children 1-3 years 1.25 l Children 4-6 years 1.6 l Children 7-9 years 1.75 l Girls 10-18 years 1.9-2.0 lBoys 10-18 years 2.1-2.5 l
If your child is already choosing water independently, congratulations!
Introducing the habit of drinking water is a crucial foundation of a healthy lifestyle, especially in the context of child development.
However, there are many other healthy habits worth introducing in children's lives from an early age. In upcoming articles, we will focus on discussing these important actions and their role in supporting healthy child development.
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