Right Nutrition and Physical Activity for Kids: Some Guidelines

Physical activity and a nutritious diet are two factors mandatory for healthy living. The significance of following a healthy lifestyle becomes more prominent as Americans fight an epidemic of childhood obesity.

According to experts from the Centers for Disease Control and Prevention (CDC), children and teens should involve in 60 minutes of physical activity to keep themselves fit and healthy. 

Following are some types of physical activity that the CDC recommends for the young generation to follow regularly:

* Aerobic Activity - According to CDC, young children and teens should participate in aerobic activity three days a week. It can be either moderate or vigorous activities like brisk walking or running.

* Muscle Strengthening Activities - Involving in gymnastics or pushups three days a week will help children in strengthening their muscles.

* Bone Strengthening Activities - Activities like jumping rope or running can help in strengthening the bones.

Apart from physical activity, a healthy diet rich in nutrients like minerals, vitamins, protein, fat and carbohydrates is essential for a child's healthy growth. Following are some of the foods needed for a healthy growth, as stated by Mayo Clinic:

* Foods rich with protein - Seafood, lean meat (beef, lamb and chicken), beans, peas, soy, nuts and seeds (unsalted)

* Grains - Whole-grain products like oatmeal, whole-wheat bread, wild/ brown rice and quinoa

* Milk and milk products - Low-fat dairy products like milk, cheese, yogurt and soy beverages

* Vegetables - Try to provide dark green, red or orange vegetables, beans and peas

* Fruits - Provide the child with lots of fruits, and try to avoid fruit juice or allow them to take fruit juice only when it is pure

Children should not consume too much of solid fats and food with added sugar like cake, soda, butter or pizza. According to Mayo Clinic experts, nuts or vegetable oils rich with fatty acids and vitamin E are better than solid fats.