Page 32 - Charlie the Keen Kid

Active outdoor play A healthy wholefood diet

Active outdoor play is important for many aspects of children’s development. These include the development of gross and Eating healthy food is one of the most important factors in raising healthy children. The body relies on the right amount of
fine motor skills, as well as a healthy immune system. calories for energy, fibre to feed the good bowel bacteria and micronutrients to sustain cell health.

Why do I need to play outside? Why do I need to eat my veggies?
• Being physically active is important for the healthy development of bones, muscles and balance. • Vegetables in their whole form contain lots of fibre and micronutrients while being on the lower side of energy density.

• Movement of any kind also improves mental health as it reduces stress. Nature in particular has a calming effect on • Processed foods on the other hand are low in essential nutrients and contain added chemicals, unhealthy fats, salts
people. and sugars.
• Being exposed to soil, which contains many microorganisms, helps children develop a healthy immune system by • Veggies and fruits come in different colours. Each colour stands for different plant compounds that help to fight
activating their defence system. cancer, support immunity and reduce inflammation. If you include fruits and veggies with different colours, you will get
• Exposure to sunlight in a safe way (taking into account individualised skin cancer prevention recommendations) is vital the whole range of health-supporting nutrients without being a chemistry whiz.
for the body to produce Vitamin D, a key factor for healthy immunity and strong bones. • Vegetables and other plant foods like wholegrains, nuts, seeds, fruits and legumes are rich in fibre. They feed and
• Sunlight also regulates the production of melatonin which is an essential sleep-inducing hormone. nourish the good bacteria in your gut. Your gut is involved in keeping the body healthy and in balance, and even has
• Playfully engaging with other children or being part of a team increases self-worth and helps develop social skills. direct communication lines to the brain.

What happens if I don’t play outside? What happens if I don’t eat natural food?
• Children who become 'couch potatoes' are at risk of being deficient in Vitamin D which can affect their immune system, Children who do not eat a balanced diet which includes a variety of fruits and vegetables often suffer from an inadequate
bone health as well as mental health. intake of fibre, vitamins and minerals. This can lead to many problems including:
• They are likely to get sick more often, struggle with their body weight and develop chronic diseases later in life. • Being underweight or overweight
• Behavioural problems
• Problems with emotional and psychological development
• Poor concentration or difficulties at school

How do I get my child to play more outdoors? How do I get my child to eat more veggies?
• Create an outdoor activity jar based on your circumstances. • Set up a family routine around healthy wholefoods.
• Make outdoor activities part of your routine. • Get your child involved in selecting and preparing meals when possible.
• Join them whenever possible! • Make your own healthy treats based on healthy fruits like frozen fruit paddle pops.
• Be patient and happy with baby steps - this is not a race but a way of living.

29 30