Health and Fitness, - Nourish Your Child's Bodyand Mind

As parents, we try to protect our children from anything and
everything that we feel may harm them. We warn them of the dangers of
strangers; we teach them the importance of safety on the playground
and during other outdoor activities; we caution them about crossing
the street. But how much care and concern do we have about their
nutrition and the food that goes into their bodies? Of course, we are
worried about them getting enough to eat and drink; we want them to
have three meals a day, we want them to want for nothing, but do we
really care enough to ensure that they have eight glasses of water,
five servings of fruits and vegetables, 5-7 servings of grains, etc?
For most of us, the answer is an embarrassed "No." Surely, we care
about our children, but we are just not diligent enough nor do we have
enough time in the day to be sure that they have exactly the right
amount of every type of food that they need.
Whether Toddler or Teen: Making Nutrition Fun
No matter how old or young our children are, it's always our job while
they are under our care and supervision to be sure that they are
healthy and well cared for. One way to be sure of this is to be sure
that they are eating well and making sure that they understand the
importance of good nutrition. When our children are toddlers, this
seems to present a completely different set of challenges. Young kids
are picky about the colors and smells and textures of foods. They
don't like to try new things. Some studies indicate that it could take
as many as eighteen attempts or suggestions before a child will try
something new. As a parent, this can be frustrating and time
consuming.
However, there are a few strategies that we can try to encourage our
youngsters to eat their colors, shapes, textures, and everything in
between:
1. Eat meals together. A family that eats together is likely to enjoy
a variety of foods and the kids are more likely to eat broccoli or
whole-wheat rolls if everyone else is eating them, as well. Also, in
the midst of conversation, everything tastes better.
2. Disguise as many foods as you can, as a parent and cook. When
possible, puree the spinach in your pasta sauce, serve whole wheat
pasta instead of semolina. Be as creative as you can be and need to
be; your family will get their essential vitamins and minerals, and
you will have to fight with the kids that much less.
3. Offer variety whenever possible, as soon as possible. The older a
toddler will get, the more he can get set in his ways. Kids can become
incredible creatures of habit. Once they decide they love mac n'
cheese, for example, they might decide that this is all they want to
eat for the next two months. If you can introduce many other foods to
them and they are willing 'to bite,' then they will be more likely to
not latch onto any one food. This will enable them enhance their diet
significantly.
4. Set a good example. When our kids see us eating our fruits and
veggies, drinking our eight glasses of water, choosing frozen yogurt
over ice cream, they will begin to recognize the importance of taking
care of the bodies that Allah Almighty gave us. More importantly, we
can also teach them the importance of taking care of the bodies that
Allah Almighty gave us. More importantly, we can also teach them the
importance of moderation: Our children should learn as early as
possible not to waste and not to overindulge. In fact, the Prophet,
sallallahu 'alayhi wa sallam, recommended that we fill our stomachs
one third with food, one third with drink and one third with air.
Anything more than that would be considered indulgent - not to mention
harmful to the body and can cause illness and laziness.
Food Fun for Toddlers
For older kids and teens, involving them in the food preparation
process helps get them interested in food and nutrition. When they are
between the ages of about 5-10, parents can ask children to help with
simple tasks like the following:
1. Planning meals. Ask your child for ideas and suggestions on what
they would like to have for lunch at school or for dinner for the
whole family. Give them two or three choices and have them select one.
They should choose a meat, a fruit and/or vegetable and some grain.
Explain to them the significance and necessity of the different types
of foods that our body needs.
2. Have your children help with the preparation whenever possible, and
try to make it fun. They can chop the veggies and wash the rice; if
you measure the spices, they can dump them into the saucepan. If you
supervise, they can blend or puree with the blender or mixer.
3. Make your recipes fun. If you are having pizza for dinner, make
mini pizzas instead. Buy mini dough and have each child prepare his or
her own pizza. Lay out the sauce, cheese, and toppings and let them go
wild. Of course, they have to help with the clean up, but you will be
pleasantly surprised at how many veggies a child will eat when she
makes her own pizza.
Teaching Teens Nutritional Essentials
Teens obviously can take on a lot more than merely chopping some
onions and grating some cheese for you. Rather than dictating to them
what's for dinner, why not have them tell you for a change? Let them
choose one or two nights a week )when their school work's not such a
load( and they can prepare dinner from start to finish. This can
include deciding what to make, giving you a grocery list of what
they'll need )or they can do the shopping themselves(, making the meal
)with or without your help( and then serving it. And yes, if they want
to use our good dishes, we must allow it!
Teens will develop most of their habits and manners by this age about
how they will raise their own children.
Allowing them to 'practice' in your home before they have one of their
own is the best way to make sure that they know the importance of
balanced meals, good nutrition, family meals together, gracious
hospitality, and appropriate Islamic manners. As a vital part of their
training, we should be sure that they know how to not only provide
good food for themselves and their family, but how to do so
efficiently, on a budget, in a pleasant manner, and with the best
intention. This means that they need to keep in mind their health,
their manners, their enjoyment, and their lifestyle.
As with every aspect of our lives, we have to incorporate Islamic
manners and etiquettes. We have to be sure to give thanks before our
meals; be grateful after each meal; be sure to give charity regularly
to remember those who don't have as much as we do; avoid wasting food
and throwing food out; avoid eating from that which is unlawful, and
choose from foods and drinks that are permissible and good for us.
There are manners and etiquettes that we should observe when it comes
to eating and drinking. There are things that we should )and should
not( say and do.
Our children learn from us these manners and it's up to us to teach
them the best way to not only observe them but remember them at the
opportune times and then be able to teach their own families when that
time comes. As parents, we must set an example by showing them that
it's not only important to put good food into our bodies but
understand the significance of caring and respecting our bodies. We
show our children respect for our mind and body by exercising, eating
right, worshipping and giving due thanks. What our children learn from
this will extend far beyond their youth; it will yield for them a
lifetime of healthy and happy memories.