Why it matters - healthy families

Why healthy families matter!

A parents’ guide to healthy lifestyles - how you can help your child to be healthy and develop good habits for the future.

“A community who live and learn together”

What makes a healthy child?

At Better Together Day, parents discussed what makes a healthy child - this is what they came up with:

Love Enough sleep

Clear boundaries

Nurturing

Independence

Balanced diet

Good role models

Physical care

Brushing teeth

Outdoor play

Exercise

Resilience

General care

Activities at home

Routines

Immunisation

Prečo je dôležité dbat na to aby boli rodiny zdrave?

Zvyky, ktoré sa tvoria v prvých rokoch života môžu zostať s nami po celý život.To je dôvod, prečo zdravý štart je tak dôležitý pre dojčatá a malé deti-a prečo ste tak dôležitý. všetky malé veci, ktoré robiťe ako rodina, ako napriklad delenie sa s jedlom _ hraťe sa v parku, sú odrazovým mostíkom k zdravému životnému štýlu, ako vaše dieťa rastie.

Vedeli ste?   

Deti žijúce v tejto oblasti sú s väčšou pravdepodobnosťou obézne než je premiére v Bradford. 12% detí žijúcich v tejto oblasti sú obézne v čase, keď dovŕšia 5 rokov Je menej pravdepodobné, že deti žijúce v tejto oblasti sú očkované po dovŕšení 24 mesiacov.

Je menej pravdepodobné, že deti žijúce v tejto oblasti musia ísť do nemocnice pre núdzové ošetrenie zubov.

Obmedziť, koľko cukru má vaše dieťa: V malej fľaše šumivého nápoja je12 lyžíc cukru a 14 lyžíc cukru je v balíčku cukríkov.

Denná odporúčaná dávka je nie viac ako 15 lyžičiek denne.

Obmedziť, koľko času vaše dieťa trávi sledovaním televízie: Deti by nemali tráviť čas pri televízore viac ako hodinu. Zatiaľ čo trávia čas sledovaním televízie, nie sú aktivované a je väčšou pravdepodobnosťou že jedia nezdravé jedla.

Deti vo veku 1-5 rok by mali byť fyzicky aktívne každý deň po dobu najmenej 3 hodín, ktoré sú rozložené v priebehu celého dňa.

Uistite sa, že majú všetke očkovania: Očkovania sú najdôležitejší spôsob, ako chrániť vaše dieťa pred infekčnými chorobami.

Opýtajte sa vašej zdravotnej sestry/pracovníka, či vaše dieťa malo všetke očkovania.

Deti potrebujú dostatok spánku …

Deti vo veku od 9 mesiacov do 3 rokov by mali spať 13 hodín denne. Deti vo veku od 3 do 5 rokov by mali spať 12 hodín denne.

The habits that we form in the first few years of life can stay with us for a lifetime. This is why a healthy start is so important for babies and young children – and why you are so important. All the small things you do as a family, like sharing a meal and playing in the park, are stepping stones towards a healthy lifestyle as your child grows older.

Children need to get enough sleep...

Children aged 9 months to 3 years should have 13 hours sleep a day. Children aged 3 to 5 years should have 12 hours sleep a day.

To reduce the risk of sudden infant death syndrome, healthy babies should always be put to sleep on their back - not their stomach or sides.

For young children the bedtime routine should be short, about 30 minutes. This includes bath, teeth, story, a goodnight kiss, then lights out. Any longer than this means that your child is delaying sleep, and likely won’t get an adequate amount.

Many children who are sleepy or tired act exactly the opposite.

Some overtired children appear hyperactive. Overtired children are often impulsive and moody. If you think your child is overtired, move the bedtime earlier by 15 minutes each week until they are waking refreshed. Chances are, your child will protest at this earlier bedtime. However, parents are the ones who set bedtimes, not children.

Limit how much sugar your child has: There are 12 spoonfuls of sugar in a small bottle of fizzy pop and 14 spoonfuls of sugar in a bag of sweets. The recommended daily allowance is no more than 15 teaspoons a day.

Did you know?

Children living in this areas are more likely to have to go to hospital for emergency dental treatment.

What to have instead?

Children should drink water or milk. Even pure fruit juice is bad for children’s teeth, should be watered down, and should never be given in a bottle.

Encourage your child to eat healthy snacks!

Carrot sticks, raisins, grapes, home made popcorn, cheese, berries, whole wheat pitta bread, hummus, banana, low fat yoghurt, a handful of reduced sugar cereal, melon, rice cake, celery sticks...

Hidden salt, fat and sugar: We can’t always tell how much salt, fat and sugar our children are eating. If they often eat processed food (ready meals, fish fingers, pies and burgers), it is likely that they are eating a lot of hidden salt, fat and sugar. Try to read the label to help you make a healthier choice about processed food.

Using labels To help you choose foods which are lower in salt, fat and sugar, it is useful to look at the food label. This is where you can find the ingredients list and nutritional information. The label will also show if there is any hidden salt, fat and sugar.

Ingredients list The ingredients list always starts with the biggest first, so if you see sugar/glucose nearer the top then it’s likely to be high in sugar or salt/sodium nearer the top of the list then you know it’s likely to be high in salt.

Nutrition information Nearly all food products show nutritional information on the label. This is usually presented like the example below: this lets you see how much salt, fat & sugar is in the product...

Cooking

The best way of controlling the amount of salt, fat and sugar you eat is to cook more meals using basic ingredients. Cooking at home may feel like a time consuming task but there are simple meals which are quick to prepare. This will mean you will know what is in them and the food will be much tastier than a pre-packaged meal.

Make sure immunisations are up to date: Immunisation is the most important way of protecting your child from infectious diseases. Ask your health visitor if your child has had all their injections.

Did you know?

Children living in this area are less likely to have some of their immunisations.

Immunisation schedule for young children 2 months  5-in-1 (DTaP/IPV/Hib) vaccine – this single jab contains vaccines to protect against five separate diseases: diphtheria, tetanus, pertussis (whooping cough), polio and Haemophilus influenzae type b (Hib), a bacterial infection that can cause severe pneumonia or meningitis in young children.  Pneumococcal (PCV) vaccine  Rotavirus vaccine 3 months  5-in-1 (DTaP/IPV/Hib) vaccine, second dose  Meningitis C  Rotavirus vaccine, second dose 4 months  5-in-1 (DTaP/IPV/Hib) vaccine, third dose  Pneumococcal (PCV) vaccine, second dose Between 12 and 13 months  Hib/Men C booster, given as a single jab containing meningitis C (second dose) and Hib (fourth dose)  Measles, mumps and rubella (MMR) vaccine, given as a single jab  Pneumococcal (PCV) vaccine, third dose 2 and 3 years  Flu vaccine (annual) 3 years and 4 months, or soon after  Measles, mumps and rubella (MMR) vaccine, second dose  4-in-1 (DTaP/IPV) pre-school booster, given as a single jab containing vaccines against diphtheria, tetanus, whooping cough (pertussis) and polio

Limit how much TV your children watch: Young children shouldn’t watch more than 1 hour of TV a day. While watching TV they are not moving around, and are more likely to eat junk food.

Children aged 1 to 5 years should be physically active every day for at least 3 hours, spread throughout the day.

Did you know?

Children living in this area are more likely to be overweight than the Bradford average. 12% of children living in the area are obese by the time they are 5 years old.

One step at a time‌ small achievable goals are best!

Think of healthier alternatives‌ rather than just trying to stop eating food you know isn’t good for you.

Eat meals together‌

it helps not to snack on junk food.

Make family mealtimes sociable and interesting‌ for instance try out a fruit or vegetable you haven’t had before.

Involve children‌ changes as a family.

in planning how to make healthy

Offer children choices between healthy alternatives‌ it avoids battles and helps them to eat healthily.

New habits take time‌ they don’t happen overnight!

Be a good role model‌ children copy us!

Change routines gradually‌ don’t try to do too much all at once.

This booklet is based on ideas suggested by parents and staff at our Better Together day.

St Edmund’s Nursery School and Children’s Centre, Washington Street, Girlington, Bradford BD8 9QW Tel: 01274 543282 www.stedmundsbradford.org.uk