Spend Quality Time with Your Children

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Exercising Discipline: Kids and their Use of Mobile Devices

With the rise in technology, most households now own several internet-connected mobile devices. In fact, a research conducted by Telsyte has found that the average household in Australia owns at least one tablet, with other families owning up to 20 devices consisting of smartphones, tablets and other types of mobile devices.

This also means that more and more children are exposed to mobile devices at a much earlier age. Thus, it is not surprising to find many discussions about the effect of introducing mobile devices to children at a young age.

Let’s be realistic though – we can’t completely avoid exposing our children to these devices especially when we own one or two ourselves. However, we can set limits and take a better approach to make screen time (the time spent in front of the television, computer or mobile device) more fun and educational for our kids.

Limit their time in front of the TV or mobile device

If your child is under 2 years old, as much as possible, they should not be allowed in front of the screen. For 2 years and older, experts advise parents to limit their screen time to only up to 2 hours a day. This already includes time in front of the television, computer, mobile devices and handheld gaming devices.

Therefore, it is important that we exercise discipline in our little ones, as well as ourselves and avoid giving in to the temptation of just letting them use a device just to avoid tantrums. One effective way is to set a schedule when they will be allowed to use a tablet or watch the TV and stick to that schedule.

For instance, to unwind from school, you can let them spend time 30 minutes watching the TV or playing an app on the tablet after they come home. You can also allow them screen time while travelling in the car. After this, they should be doing their homework or other activities that you have planned for them. If they insist on continuing with playing or watching the TV, you can first divert their attention with another activity that they find interesting, which does not involve gadgets.

Monitor their activities

It isn’t enough to monitor the time they spend on mobile devices, you also have to pay attention to what they are doing and what effects these activities may have on them. If you allow them to access the internet, then be sure to guide them and whenever possible, check which sites they visit, discussions they participate in and how they use their mobile devices and the internet in general.

Let them only use apps that you have approved

Before they can play with any apps on the mobile device, make sure that you have used the app yourself and know about its mechanics. Especially for smaller children, it is best that you’ll be the one to pick the apps they can play with.

When choosing apps for your kids, pick ones that they won’t just enjoy but also learn from. There are plenty of apps specifically made for kids – from learning their ABCs, to counting, drawing and playing musical instruments. There are even apps about the environment and apps teaching the importance of eating fruits and vegetables.

Set time for outdoor and creative activities

Of course, if you can allow them to explore the world and learn through apps and the mobile device, then you should make sure they keep in touch with the real world. While they can have fun, play and learn through a tablet, nothing can beat the experience they will have through outdoor games, and physical and creative activities.

This can as well help you with limiting them and reinforcing a discipline on amount of time they spent in front of the TV or tablet. We should remember that as parents, it is our responsibility for our child to grow up with discipline, but neither do we have to deprive them of the things that they enjoy.

Most Common Allergens that Cause Hay Fever in Children

Just like in adults, allergic rhinitis, known as hay fever, is common among children. The condition occurs when your child is exposed to airborne irritants that trigger symptoms such as constant sneezing, a runny nose, and itchy nose and eyes. Children become more sensitive to irritants and develop allergic rhinitis between the age of 4 and 6 years, but the effects become minimal as they grow older and reach adulthood.

The Body’s Reaction to Allergens

Hay fever is the result of the body’s reaction to irritants, or better referred to as allergens. But what exactly goes on inside your child’s body as this happens?

When your little one has come in contact with an allergen, his immune system mistakenly identifies this substance as a pathogen that the body needs to get rid of. As part of the inflammatory response, histamine is then produced and released by the body. Histamine is a substance that dilates the blood vessels so that white blood cells and other components of the immune system can better fight off the pathogens and protect the body.

This mechanism then triggers the symptoms of allergic rhinitis, including:

· Runny nose
· Sneezing
· Nasal itching
· Itchy, watery eyes
· Sore throat

Your child could be experiencing more or fewer symptoms, depending on the cause or severity of his allergy.

Dealing with Allergic Rhinitis

In order to effectively manage your child’s allergic rhinitis, the first step is to identify the allergen. Generally, allergens can be classified into four different types, which are:

 · Pollens (wood and grass)
· Animal furs, feathers, saliva or skin
· Dust mites and other insects
· Mould

Allergy from Pollens

If your child’s allergy occurs only during certain periods of the year, they could be suffering from seasonal allergic rhinitis. This type is commonly caused by pollens from trees and grass which grow during a specific season.

If this is the case of your child, then the best way to control allergic reactions is to prepare even before the start of the season. Don’t let your child play in grassy areas or areas where pollens are widespread to avoid contact with the allergens. Antihistamine products may also be taken prior to the onset of hay fever.

Animal Allergens

If you own a pet, or have recently adopted one and your child has begun to show signs of allergic rhinitis, then your dog’s fur or saliva may be causing the hay fever. Try to isolate your child from pets (including the household items or areas where the pet’s fur and saliva can be left behind) and see if there are any improvements. Compared to other types of allergens though, the response to isolation from animal allergens usually takes a longer time.

On the other hand, some parents continue to expose their children to pets to help them gradually build tolerance to animal allergens. This method is referred to as desensitisation.

Dust Mites

Dust mites are very tiny insects (and the size isn’t an exaggeration) that nest on woven materials such as beddings, mattresses and sofa. Although they don’t bite, they can cause allergic response. And with children often playing on the sofa and lounging on beds, this makes them even more vulnerable to dust mite exposure.

It is highly recommended that beddings and pillows be covered with dust mite-proof sheets and cases, and that rooms should be regularly cleaned with a vacuum. Carpets and rugs should also be washed and changed.

Moulds

Perhaps you already know that moulds grow on damp and moist areas – and you might have seen some in the bathroom, pipes, sink, air conditioning vents and gutter. If moulds are not regularly removed and water traps are not maintained, then this can cause allergic rhinitis attacks when your child is exposed to the airborne particles.

You can avoid mould build up by reducing the humidity in indoor areas, repair leaking pipes, and replace damp wooden materials as these cannot be thoroughly cleaned. The bathroom should also be cleaned at least once a week with the moulds scrubbed off from tiles and the rubber mats washed.

Visiting Your Paediatrician

In most situations, allergic rhinitis does not require a trip to the doctor. Over-the-counter medication can usually help with suppressing the symptoms. However, if the cause of the allergy has not been identified or if your child is exhibiting severe symptoms (including blocked sinusitis that causes pain, the loss of taste or smell and itchiness spreading around the body), it may be best to call your healthcare provider.

Why Playtime with Kids Can Boost Your Own Health

It has been reiterated time and time again how important play is for children. By play here, we mean going outside and enjoying physical activities, or having mental activities that don’t necessarily involve the computer, tablets or other mobile devices.

However, playtime is not just a kid’s thing. Did you know that parents who spend time with their kids don’t just help with their child’s growth and development, but also benefit from these activities? Yes, by enjoying a few hours playing with your kids, you are also boosting your own health.

Here are four reasons why playing with your kids can help you become healthier:

1.       Playtime can help you relieve stress

With our daily routine of looking after the kids, doing the household chores and going to work, it’s no surprise that many parents barely find time to relax. But what we may not realise is that, playtime is the perfect way to relieve stress.

So instead of making stress as an excuse to not play with the little ones, make this the very reason to have fun with them. Why not set a weekend to help them build their soccer playground in your backyard and start your own mini-tournament? Perhaps go for a bike ride around the neighbourhood, or spend a few minutes playing tag outdoors. These and all other activities – big and small – can help you unwind and forget about the things that stress you.

2.       Games can help you become physically active

Running around the backyard, climbing up the playhouse and swinging the tennis racquet can help you stretch and tone your muscles. It may cause some pains at the start (especially if you’re not used to being so active), but it will eventually train your body and encourage you to become more active. And we all know that being physically active can promote health in more ways than one. This means getting some exercise without even having to sign up for a membership at the gym!

3.       Mental activities can improve your memory and brain function

Who doesn’t love puzzles? Or an afternoon game of scrabble? Both children and adults love memory games and mental challenges, so this should be on your must-do activities with the kids. It does not only promote brain development in children; for adults, it also helps improve memory, focus and brain function.

Don’t have a scrabble or puzzle board? Simple games that tickle the brain – such as adding the number of vegetables in your kitchen, listing random numbers and rounding them off, or multiplying the dates of your birthdays can be just as fun.

4.       It develops your bond and improves your social skills

Spending time with the kids will ultimately strengthen parent-child bond, which will prove to be important as the years go by. But other than just having a great relationship with family members, your time together can help improve not only your child's social skills, but as well as yours and the way you interact with other people, whether at work or in your local community.

So while we’ve always been told that we, parents, are our children’s first teachers, we often fail to recognise that our kids can also be our teachers. With their youth and love for life, they teach us how to have fun and find balance in life.

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Why You Should Consider Taking Prenatal Supplements

Meeting your nutritional needs becomes so much more important when you are pregnant. It’s the time when you have to make sure you are eating enough fruits, vegetables, dairy products, and other food sources that can provide you with the right vitamins and minerals. However, it is quite difficult to get all the nutrients you need just from your dietary intake alone.

This is why many women consider taking prenatal supplements during (or even before) pregnancy.

What You’ll Find in Prenatal Supplements

There’s no question about whether you can get the nutrients essential for pregnancy from dietary sources or other natural sources, because you definitely can. But it’s more about getting enough of these nutrients why prenatal supplements matter.

Here are some of the nutrients that prenatal supplements can provide that you may have difficulty getting from other sources.

Vitamin D

Vitamin D helps with the mother’s absorption of calcium and in promoting healthy bone growth in the developing baby. Of course, exposure to sunlight can provide you with vitamin D; however, some expectant mothers who mostly stay indoors are at higher risk of vitamin D deficiency.

Folic Acid

Folic acid is the synthesized form of folate, a B vitamin that is commonly found in dark green leafy vegetables, such as spinach, lettuce, parsley and broccoli. Not all women eat enough of these vegetables, though, so a supplement that will give you adequate amounts will be helpful for the growth of the foetus.

Folic acid should not just be taken during pregnancy, however. Women who are planning to conceive should already have sufficient folic acid intake as early as three months before pregnancy. This is because folic acid is necessary for reducing the risk of neural tube birth defects, which can affect the baby’s brain, spine or spinal cord.

Omega-3

Omega-3 fatty acids, which are usually found in fish supports the development of the baby’s central nervous system. While women are advised to have a regular serving of fish, they are also warned against mercury content, which can affect their and their baby’s health. Many prenatal supplements now contain omega-3 fatty acids to make it easier for moms-to-be to meet their needs.

Iodine

Iodine deficiency is one of the world’s biggest problems, which results in conditions such as the enlargement of the thyroid. Pregnant women who are not consuming enough iodine are at an increased risk of miscarriage. For the baby, the mother’s iodine deficiency may result in poor mental development or mentalretardation, and other birth defects such as deaf-mutism.

Who should Consider Taking Prenatal Supplements

Again, prenatal supplements can be taken to ensure that you are getting the right amount of nutrients that your body needs for a healthy pregnancy. Women who have a diet restriction or limited source of the essential nutrients for pregnancy should consider prenatal supplements. Specifically, vegetarians, lactose intolerant women and those with problems in nutrient absorption may find prenatal vitamins beneficial for their pregnancy.

You should also talk to your doctor about the need of taking prenatal supplements and to find out whether you have higher requirements of other nutrients, and for recommendations on how to meet these requirements.

What to Eat and What Not to Eat During Pregnancy

Meeting your nutritional needs becomes so much more important when you are pregnant. It’s the time when you have to make sure you are eating enough fruits, vegetables, dairy products, and other food sources that can provide you with the right vitamins and minerals. However, it is quite difficult to get all the nutrients you need just from your dietary intake alone.

This is why many women consider taking prenatal supplements during (or even before) pregnancy.

What You’ll Find in Prenatal Supplements

There’s no question about whether you can get the nutrients essential for pregnancy from dietary sources or other natural sources, because you definitely can. But it’s more about getting enough of these nutrients why prenatal supplements matter.

Here are some of the nutrients that prenatal supplements can provide that you may have difficulty getting from other sources.

Vitamin D

Vitamin D helps with the mother’s absorption of calcium and in promoting healthy bone growth in the developing baby. Of course, exposure to sunlight can provide you with vitamin D; however, some expectant mothers who mostly stay indoors are at higher risk of vitamin D deficiency.

Folic Acid

Folic acid is the synthesized form of folate, a B vitamin that is commonly found in dark green leafy vegetables, such as spinach, lettuce, parsley and broccoli. Not all women eat enough of these vegetables, though, so a supplement that will give you adequate amounts will be helpful for the growthof the foetus.

Folic acid should not just be taken during pregnancy, however. Women who are planning to conceive should already have sufficient folic acid intake as early as three months before pregnancy. This is because folic acid is necessary for reducing the risk of neural tube birth defects, which can affect the baby’s brain, spine or spinal cord.

Omega-3

Omega-3 fatty acids, which are usually found in fish supports the development of the baby’s central nervous system. While women are advised to have a regular serving of fish, they are also warned against mercury content, which can affect their and their baby’s health. Many prenatal supplements now contain omega-3 fatty acids to make it easier for moms-to-be to meet their needs.

Iodine

Iodine deficiency is one of the world’s biggest problems, which results in conditions such as the enlargement of the thyroid. Pregnant women who are not consuming enough iodine are at an increased risk of miscarriage. For the baby, the mother’s iodine deficiency may result in poor mental development or mental retardation, and other birth defects such as deaf-mutism.

Who should Consider Taking Prenatal Supplements

Again, prenatal supplements can be taken to ensure that you are getting the right amount of nutrients that your body needs for a healthy pregnancy. Women who have a diet restriction or limited source of the essential nutrients for pregnancy should consider prenatal supplements. Specifically, vegetarians, lactose intolerant women and those with problems in nutrient absorption may find prenatal vitamins beneficial for their pregnancy.

You should also talk to your doctor about the need of taking prenatal supplements and to find out whether you have higher requirements of other nutrients, and for recommendations on how to meet these requirements.

Five Fun Ways to Bond with Kids

Being able to spend time with the family is a valuable thing for kids. It helps build the relationship among siblings and between the children and the parents, and creates happy memories for everyone. It also guides and helps the little ones shape the kind of lifestyle that they will have.

As parents, not only can we take advantage of these times to bond with the kids, we can also make use of this chance to help them develop a happy and healthy lifestyle.

Go for a Bike or Walk Together

Perhaps your family time consists of going out at the beach, having a picnic at the park, visiting the museum or enjoying the rides at the theme park. But aside from this, you can incorporate physical activities into your daily or weekly routine. I remember those times when my mum and I would take the dog for a walk every afternoon – while it was just walking around the neighbourhood streets, it was all exciting just the same!

If your kids love to go biking, then why not join them? Along the way, you can share some scenic views and teach them many things about their surroundings. You can even reinforce the importance of safety when they are travelling. Of course, that's aside from allowing them to enjoy what they want while being physically active.

Don't Make the Chores Feel like Chores

Sure, we want to teach the kids to learn some household chores and to even learn to love helping us. But they are kids and there will be times when they just won't feel like doing things (you certainly understand this, don't you?). A way to deal with this is to not make chores feel like chores.

What exactly does that mean? Well, you can try various methods, depending on the situation. For instance, instead of just asking them to set the table for lunch, 'challenge' them to name the person who will be sitting on each chair. If you don't always have a specific seat for everyone, then make it a guessing game! Folding the clothes? Make it more fun by asking them who owns each garment, or by letting them name the colour of each clothing. Sing and dance while doing the chores, make up your own cheer and chant, incorporate the tasks in little games – the ways are endless, you just have to be creative.

Another activity that kids will love – well, this requires little convincing, but you never know – are gardening tasks. Being naturally curious and adventurous beings, your children will love the soil digging, weed pulling and watering activities. But just in case they are not in the mood for it, you can always turn on the sprinkler and play with them while tending the garden. You probably loved that when you were a kid, so why won't they?

Build Your Own Play Area in the Garden

Speaking of gardens, if you want the kids to spend more time at home while still being able to have fun, a play area in the garden is a great idea. And what's better? You won't have to do it by yourself! From planning to building, you can let them be part of it. Ask them what kind of play area they want and what they wish to find there. At the same time, add your own ideas and include areas where they can learn sports, such as a small soccer field in your backyard.

It doesn't end there though. Although it was created mostly for their enjoyment, you should take some time to join them whenever possible. It's a great way to make them feel that their play area was specially built so you can easily find a place to spend time with them, and not find a way to distract them away from you.

Join a Charity Sports Event

Lately, there have been plenty of charity sports events, such as marathons and walkathons. These are great activities to break away from the usual day-to-day fun that you have together, especially as there are events that encourage the entire family to join. Plus, you won't only be enjoying an outdoor event as a family; you will be doing it for a cause and be able to teach your child the value of sharing and helping.

Cheer for Your Kids during their School Game

Okay, this isn't really much of a physical activity for you – perhaps, except for the driving, cheering and jumping – but it definitely means a lot especially for your kid. Just being around will help encourage them to keep up with what they are doing, and this has a long-term benefit of helping them develop a healthier lifestyle. For them, this does not only count as a time for bonding with you; it encourages them to do what they love to do and to be involved in activities that promote a healthy wellbeing.

And this doesn't always have to be a sporting event; it can be anything that your kid is participating in at school. Believe it or not, it will actually count as 'fun family experience' for your child.

Nutrients that You Need During Pregnancy

Nutrition is an important discussion for pregnant women. Sufficient nutritional intake ensures that you are able to adequately support your baby's growth, and provide enough supply for your own body. Deficiency in any of the essential nutrients during pregnancy can affect the mother's health and lead to the foetus being underdeveloped.

Many of the nutrients you require during pregnancy can come from eating a healthy, balanced diet. This includes a wide variety of fruits, vegetables, meat, dairy products and grain. If you have an adequate variety of healthy choices, it is easier to get the right amount of vitamins and macronutrients, such as protein, carbohydrates and fats.

300 to 450 Calories for More Energy

Weight gain is expected during pregnancy, as you will need to increase your calories. It is a common misconception; however, that you should eat for two, as the growing child is not equivalent to one adult. For a healthy weight gain during pregnancy and to support the utilisation of fats and protein, you may be required by your doctor to add 300 to 450 calories to your daily diet, but this can vary depending on your base weight. The increase in calorie intake may also continue, in varying amounts, when you begin breastfeeding.

How Much Iron?

Another important component for optimal foetal development is iron, which is necessary for the baby's rapid growth and helps manage blood loss during childbirth. The mother's low-iron intake can result in preterm delivery and can affect the motor function of your child, especially during the infant years.

Your doctor will help you determine how much iron you need to add to your daily intake, but generally, an extra 3.3 mg of iron is needed for the second trimester and 5 mg for the third trimester.

Dietary sources of iron include lentils, white beans, soybeans and spinach. Pregnant women are also advised to get their iron from lean meat, fish and protein because it is easier for the body to absorb iron from these sources.

1000 mg Calcium Daily

Calcium plays a major role during pregnancy, as your baby needs it for the development of his bones and vital organs. A large portion of your calcium deposits are found in your own bones and teeth, and if you don't have enough calcium for your baby's bone growth, it will be taken from the stored calcium in your body. As a result, this can make you vulnerable to having weak bones, which can have long-term effects.

The recommended calcium intake for pregnant women is 1000 mg per day, which is also the same for non-pregnant women. Although there is no significant increase to the recommended value, it is highly advised that pregnant women should make sure that they are getting the required amount on a daily basis.

Folic Acid Even Before Pregnancy

Neural tube defect, otherwise referred to as NTD, is a defect in newborns that affect their brain or spinal cord. Although this condition has no known cause, it has been found that sufficient folic intake reduces the incidence of NTD.

However, it is important to remember that aside from the amount of folic acid, the time of intake also matters. For folic acid to have an impact on your baby's development, you should already have sufficient intake even before conceiving. Ideally, a woman planning to get pregnant should be getting 0.4 mg to 4 mg of daily folic acid three months before pregnancy until the first trimester. However, since not all pregnancies are planned, it is recommended that women of childbearing age should ensure they have sufficient folic acid intake.

Other Essential Nutrients Before and During Pregnancy

Nutrient	Mother		Child
	Role	Adverse effects of insufficient intake	Role	Adverse effects of insufficient intake
Vitamin D	Helps in the absorption of calcium which is important for optimum bone health	Increased risk of osteomalacia, or softening of the bones	Aids in the bone growth of the developing baby	Bone development issues, rickets
Iodine	Regulation of thyroid hormones	Hypothyroidism	Assists in the cognitive development	Can lead to neurological disorders
Omega-3 DHA	Important for the increase in the maternal blood and breast milk	Risk of preterm delivery	Necessary for the brain, nerve and visual development and overall foetal growth	Risk of developing disorders in the central nervous system

Sources: Ostelin and Nutrition in Pregnancy and Lactation

Prenatal Vitamins and Supplements

One question commonly asked by women is whether it is necessary for them to take prenatal vitamins during pregnancy or just rely on their diet for all the nutrients they need.

While it is true that food sources can provide for most of your needs, there are instances when dietary sources are just not enough and you will need to get your required nutrients through other means. This is where prenatal vitamins and supplements come in. These types of supplements are specifically made to meet the daily nutritional requirements of a pregnant woman, so she may sup port her health and her baby's needs.

Most prenatal supplements contain several nutrients, like an all-in-one pregnancy supplement, while others provide only a specific vitamin or mineral. When considering taking prenatal vitamins, make sure talk to your doctor about appropriate supplementation during pregnancy and other health concerns.

How to Avoid Iron Deficiency in Children

Importance of Iron

Iron is an important mineral needed by the body for the production of red blood cells. The role of red blood cells is to carry oxygen to various organs of the body. Without sufficient red blood cells, the circulation of oxygen in the body will be limited, thus hindering the organs from doing their job as needed.

How Much Iron Do Kids Require?

The amount of iron a child requires depends on their age, gender and activities. Infants up to 6 months usually receive adequate iron from their mother's milk, or from iron-fortified formula.

Infants 7 to 12 months	11 mg / day
1 to 3 years	7 mg / day
4 to 8 years	10 mg / day
9 to 13 years	8 mg / day
14 to 18 years
Boys	11 mg / day
Girls	15 mg / day

Source: KidsHealth.org

Iron Deficiency

When children are not getting the required amount of iron each day, they can suffer diseases such as iron-deficiency anaemia. There will be a decrease in red blood cell production, which can affect several organ systems. In infants and toddlers, this can affect their motor and mental function, leading to learning and behavioural problems.

Adolescent girls who are undergoing menstrual bleeding are at risk of being iron deficient if they are unable to receive enough iron prior to their period. Toddlers who are drinking cow's milk may also not be getting sufficient iron as cow's milk doesn't have enough iron to meet their needs.

Symptoms of Iron Deficiency

The signs and symptoms of iron deficiency may not necessarily show during the early stages. However, when the amount of red blood cells in the body is significantly low, you may notice that your child is:

• Feeling weak and fatigued
• Irritable and has mood swings
• Not eating well, or is experiencing appetite loss
• Turning pale
• Constantly feeling dizzy

Sources of Iron

Teaching your child to maintain a healthy diet will help ensure that they will be getting enough nutrients for their daily needs. To make sure that they receive sufficient iron, food items that you should consider adding to their diet are:

• Tuna
• Dried fruits
• Dried beans and peas
• Eggs
• Tofu
• Leafy, green vegetables
• Red meat
• Iron-fortified products, such as cereals, bread and milk formula

Children and Calories

To ensure children’s healthy growth, it is necessary to provide them with the nutritional needs their bodies require. Giving kids healthy and nutrient-rich meals throughout the day will help their physical and mental development, as well as teach them how to live a healthy lifestyle.

Children’s Daily Calorie Needs

Children’s calorie needs is dependent mainly on their age. With the changes in a child’s body, as well as their daily activities, children’s daily calorie needs increases as they age.

Here’s a table of children’s daily calorie needs, based on their age, gender and level of activity.

Age		Boys			Girls
	Sedentary	Moderately Active	Very Active	Sedentary	Moderately Active	Very Active
2-3 years	1,000-1,200 calories	1,000-1,400 calories	1,000-1,400 calories	1,000 calories	1,000-1,200 calories	1,000-1,400 calories
4-8 years	1,200-1,400 calories	1,400-1,600 calories	1,600-2,000 calories	1,200-1,400 calories	1,400-1,600 calories	1,400-1,800 calories
9-13 years	1,600-2,000 calories	1,800-2,000 calories	2,000-2,600 calories	1,400-1,600 calories	1,600-2,000 calories	1,800-2,200 calories
14-18 years	2,000-2,400 calories	2,400-2,800 calories	2,800-3,200 calories	1,800 calories	2,000 calories	2,400 calories

Keeping yourself aware of your child’s calorie requirements not only helps you make sure that you are giving them enough nutrients and energy to keep them healthy and active, but it also helps them keep a disciplined diet. 45 to 65 percent of daily calories should come from carbohydrates, 25 to 35 percent from fat, and 10 to 30 percent from protein. You should also make sure your child has a daily supply of fibre, sodium, calcium and vitamin D.

Most kids can be picky about food, so it is important to know what foods interest them whilst still able to give them healthy and nutritious meals. Making them eat the same kind of meal repeatedly at short intervals will cause them to lose appetite and turn to junk foods.

To emphasise the importance of healthy food, involve them in activities such as preparing healthy dishes, and introducing them to new foods. Children can be hesitant about eating new kinds of food, but they will eventually start trying something new at their own pace. Do not push or force them to eat meals that they do not enjoy. What you can do is slowly encourage them by eating with them to show them that you enjoy the food, and hopefully, they will, too.