Children’s habits are often shaped by the actions of their parents. Especially early in development, parents provide guidance to children that can last a lifetime. It is important for parents to take this opportunity to pass healthy habits on to their children. Two crucial ways to stay healthy are through exercise and good nutrition. As a role model for children, parents should not only discuss the benefits of healthy habits, but also put them into practice.

Staying Active and Healthy

Over the past 30 years, childhood obesity has tripled. In children ages 6 to 11, obesity increased from 6.5 percent in 1980 to 19.6 percent in 2008. This is, most likely, a result of high-fat and high-sugar foods combined with inactivity. Obesity can lead to a number of problems, including heart disease, high blood pressure, and diabetes.

Good Nutrition

Handing down good nutrition habits can be achieved through a number of strategies. They include:

• Make eating a family affair. Sitting down as a family to eat dinner not only increases the chances of children eating healthier, it also gives a chance for the family to spend time together and stay updated on each other’s lives. Family meals should be nutritious, setting a standard that touches on all categories of the food pyramid. Family meals also discourage unhealthy snacking.

• Get kids involved. A child can also learn more about healthy eating by being involved in the food planning and preparation. Grocery shopping together can help children learn about food labels and nutritional information. Preparing school lunches and dinners together allows them to appreciate the work that goes into a meal.

• Limit junk food. By stocking the house with fruits and vegetables that are easy to pick up and eat, children are more likely to choose a healthy option. Additionally, foods such as yogurt, peanut butter and celery, and low-fat string cheese are no hassle, portion-controlled, and healthy. Fast food, fried foods, high-sugar drinks, and unhealthy snacks should not be completely eliminated, but need to be limited. If a child is forbidden to eat certain foods, it may increase their desire to consume those foods, especially when the parents are not around.

• Do not fight over food. Food can be a sore subject, especially when a child is facing a plate of soggy Brussels sprouts. Healthy habits should be a give and take between parents and children. Bribing children with dessert or forcing them to eat everything on their plate encourages unhealthy behavior. Because parents do the shopping, they control a child’s food options. But the child should have a say in what types of foods they want, within reason. By establishing a schedule of meals and snacks, kids will have a clear understanding of when they can eat and whether they are making the proper choices.

• Be a role model. Children often emulate their parents. If the parents eat healthy and set a good example, it can set a path for children to follow. By discussing food with children and staying positive about their bodies and diet, parents can reinforce the importance of good eating.

Healthy nutrition is only part of the equation. A child also needs to remain active and exercise several times a week. Regular exercise carries with it a host of benefits that includes cardiovascular endurance, muscle strength and toning, flexibility, weight control, and stress management.

Organized sports. One way to ensure a child will get regular exercise is to involve them in team sports. Not only does it promote good health, it also encourages teamwork and discipline. Not all children may be interested in team sports. There are plenty of other ways for them to get exercise.

Involve the whole family. Just like nutrition, children will respond to exercise if the parents and entire family are involved. Whether this is taking bike rides, going swimming, or simply playing outdoors, it is a great way to get exercise without feeling like a chore.

Encourage children. If a child finds an activity they enjoy, they will flourish if the parents encourage the activity. It could be anything from skateboarding to dancing, or even just jumping rope. Building a child’s confidence makes exercising easier.

Do not punish with exercise. If a child associates exercise with doing something wrong, it will discourage them from wanting to exercise at all. Additionally, when having children perform chores and housework, try to make it as fun as possible. Children can get exercise just by cleaning their room or the house. Enhance the experience by allowing them to listen to their favorite music or offer reasonable rewards for chores accomplished.

Limit TV time. Kids today are bombarded with temptations to watch TV, play video games, or surf the internet for endless hours. The American Academy of Pediatrics recommends that children only engage in two hours of programming a day. Limiting TV time can be done by having family meals around the dinner table, not allowing TVs in the child’s bedroom, and using TV as a reward for accomplishing homework and chores. More TV time can also lead to unhealthy snacking.

In the United States, around 8000 children between 12 and 17 have their first drink every single day. According to a study in 2006, 17 percent of children in that age range smoked cigarettes within the year and 13 percent tried marijuana. Kids become curious, feel pressure from their peers, or try drugs and alcohol out of boredom. The role of parents in drugs and alcohol is to educate children on their dangers and establish that drug use is highly discouraged.

Kids can get drugs and alcohol from any number of sources. An unlocked liquor cabinet, an older sibling, a friend’s parents, a party, and even drug dealers are all very real options. There are many reasons kids experiment with drugs and alcohol. There is a risk-taking factor that occurs in kids. Part of that risk-taking may involve taking drugs or alcohol. Peer pressure can also have a major effect. Children with friends or even parents who drink may feel compelled to try it as well. They may even want to try drugs or alcohol out of boredom. Further problems occur if the child has a pleasurable experience when using drugs or alcohol. They attempt to recreate the experience by using again. Not only can this be dangerous, it also increases their tolerance and forces them to increase the amount of drugs or alcohol to reach the same feeling.

Parents must first be open to discussing drugs and alcohol with their children. Children who do not feel like they can go to their parents may seek advice elsewhere. That advice can be inaccurate and may actually encourage drug use. Parents and children must both be fully informed of the risks of drugs so they can have a frank discussion.

When children are young, it is important to differentiate good drugs from bad drugs. It should be clear that medication used to treat an illness is different from smoking. Clearly explain how drugs and alcohol harm a person. Engage the child and answer any questions they may have.

As a child gets older and becomes exposed to drugs and alcohol, it is the parents’ job to be understanding. Having trust in your child and openly discussing the pressures they experience will build the relationship and help protect against experimentation. This means not becoming overly emotional, not preaching or talking down to the child, or answering questions with a simple yes or no. A caring relationship will also make it harder for a child to want to betray the parents. They want to live up to expectations set forth. Kids will experience peer pressure and may give in at times. For parents, it is important to set clear expectations and consequences for their actions. Finally, parents should always set a good example for their children to follow. A parent needs to be careful that their own behavior does not undermine any sort of anti-drug message they are trying to put forth. The ultimate goal of discussing drugs and alcohol is to inform the child that drugs are illegal, dangerous, and can have long-lasting consequences.

 

Risky sexual behavior involves unsafe sex, sex with multiple partners, or sex with promiscuous partners. As recently as 2009, 46 percent of all high school students claimed to have sexual intercourse. Of those, 34 percent admitted to not using a condom the last time they had sex. As a result, every year almost half of new STD infections are contracted by people between the ages of 15 and 24, and around one million teenage girls become pregnant.

Talking to children about sex is sometimes embarrassing, but ultimately necessary. Parents should not rely on school-taught programs to educate their children. They must help children understand the role of sex as it relates to love, respect, and health.

Talking To Children About Sex

Parents who are able to talk with their children about sex should be striving to present sexuality in a positive light, offer clear information regarding sexual health, answer any questions, and discuss consequences.

Generally, a child will bring up questions about sex as they get older. Parents dealing with younger children should answer questions as they arise. As the child gets older, discussions will become more complicated. Parents can have a successful discussion by following a few simple guidelines.

Research. Parents should research sex and sexually transmitted diseases thoroughly so they can answer questions with confidence. Do not be afraid to ask others, such as a family doctor, for advice on how to broach the subject.

Be honest. When talking with children, it is important to discuss the facts about sex. It is also important to let your viewpoint be known concerning sex. Ultimately, a child will have to make his or her own decisions about sex, but knowing where their parents stand can help guide them on their journey.

Be open. As with discussions about drugs and alcohol, parents who allow an open line of communication will be able to help when their children have concerns and questions. Give them your full attention as this is an extremely important topic for them. Even if a child does not want to discuss sex, a parent has a right to discuss the facts and dangers of risky sexual behavior. Research shows that teens are less likely to engage in risky behavior if their parents talk openly with them about the subject.

Talking About Sex without Judgment

An ideal world for some parents might be for their children to only have sex once they are married. Unfortunately, this is not always the reality. The best a parent can do is to provide information and support. They may stress abstinence as a foolproof way of avoiding risky sexual behavior, but should also be realistic. Informing children about safe sex is part of the conversation and does not have to come across as permission to have sex. As with drugs and alcohol, parents must trust that once their teens have all the information, they will make the right decisions.