Tips for keeping kids healthy during the holidays

Vacation time usually represents fun and freedom for kids. However, this usually translates into bad habits and unhealthy changes, such as watching TV and playing video games all day,  going to bed late, and snacking on unhealthy foods throughout the day. Studies have actually shown that children gain weight faster over the summer, and they are more likely to become overweight or obese when they're out of school.

To help prevent this, here are some tips on how to keep your family healthy during the vacation:

1. Develop a schedule and routine

Plan activities that would help keep your little ones occupied. Create a list of activities you would like to try, crafts they want to make, or places they want to go, and set dates and times to each. Keep regular dinner times and bedtimes. Give them some structure so that when the vacation is over it won't be a struggle to get back into their routine.

2. Limit screen time and encourage outdoor activities

Limit the amount of time they spend in front of the television, laptop, tablet, and other electronic devices. Encourage your kids to get some fresh air each day and keep active. This helps burn calories and can be a source of exercise. Help them discover activities they may enjoy. You can join them in a sports camp, teach them to fly a kite, or even simply take walks, ride bikes, play football, swim, dance, jump rope, or run about in your backyard. Experts recommend that children need 60 minutes of exercise each day, and this is one way in which this can be achieved.

3. Stock up on healthy foods and snacks

Since snacking is more prevalent during vacation time, it is important to provide your kids with healthy snack choices. Talk with them about healthy eating habits, and have them pick out healthy snacks and fruits at the grocery, as opposed to only junk food. Also, ensure they drink lots of water and stay hydrated, especially since during the summer time days tend to get very hot. Fruit juices also provide vitamins necessary for helping to stay healthy.

4. Exercise good hygiene and health habits

To prevent instances of illness, ensure that children wash their hands or use hand sanitizer, not just before eating or after using the bathroom, but also when they are outdoors or when you go on trips. Encourage baths every day, and this can also help keep their temperatures down on hot days. Since they usually don't eat as regular and as healthy as during the school term, provide them with multi-vitamins to help boost their immune systems and fight off infections.

5. Sunlight

Try to avoid going out into the sun between 11 am and 3 pm, when the sun's heat is at its maximum. However, if you must, apply sunscreen which helps protect the skin from the harmful rays of the sun. Use sunglasses to avoid straining their eyes from the glare of the sun. Kids enjoy wearing sunglasses and it help protect their eyes. Try to keep in shaded areas, and you can also wear a hat or take an umbrella when the sun is hot.