a-fit-child-is healthy

A Fit Kid is a Healthy Kid

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A fit kid is a healthy kid. We want to encourage our bubba to be one – eat well, exercise and maintain a healthy weight.

Here are 5 rules to live by to help your bubba be a fit kid:-


Of course bubba has favourite foods, but a good variety is the best way to serve up all the nutrients the body needs. Five servings of fruits and veggies a day is recommended – 3 veggies and 2 fruits every day. Remember, the veggie Bubba didn’t like last week might be a growing favourite in a few short weeks so keep throwing in varied veggie choices when you prepare meals.

Simple combinations can work:
• Breakfast – throw ½ cup of strawberries onto cereal,
• Lunch – add 6 baby carrots to the plate,
• Snack – give a red or green apple (try it chopped or grated for a change),
• Dinner – Just 2 large pieces of broccoli and 1 cup of salad is all it takes to make a healthy meal.


The best way to quench a thirst is cool water but remember to have fresh milk in the fridge too. Kids need calcium to build strong bones. How much milk does Bubba need?
• Kids under 9 years should be drinking 2 cups of milk every day. If drinking milk is not a favourite then add some calcium-rich foods into the daily menu,
• Cheddar cheese sticks make a great snack,
• Yoghurt is a good alternative to sweet desserts,
• Milk shake – flavoured milk you can easily blend up at home – just add banana, strawberries or Bubba’s favourite soft fruits.


We all know how it is when we see our favourites at the buffet table! But knowing when we have satisfied our hunger is something we need to know. So too, it’s something Bubba needs to learn – knowing how to listen to the body and noticing when the stomach feels comfortably full. Over eating leads to stomach ache and, over time, can also lead to unhealthy weight gain.


Sitting in front of the computer screen and/or playing games on a smartphone is something we are all guilty off – yes, it’s a good way to relax and unwind after a busy and often stressful day but screen time needs to be limited. Set an example and show Bubba that making time for more active stress-busting exercise is good too.


Leading on from limiting screen time and finding alternatives to de-stress;
• Walking,
• Swimming,
• Bike riding,
• Ball games,
Are all great ways to be active. Bubba can join a team or simply enjoy these activities with neighbours and friends.
Active family outings on the weekend and, if possible, one evening during the week can be a great way to spend time together and be active as a family too.

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