5 Steps To Nurture Emotional Intelligence in Your Child

So you want to raise an emotionally intelligent child and and you're wondering where to begin? Start with these five steps.

1. Acknowledge your child’s perspective and empathize.

Even if you can't "do anything" about your child's upsets, empathize. Just being understood helps humans let go of troubling emotions. If your child's upset seems out of proportion to the situation, remember that we all store up emotions and then let ourselves experience them once we find a safe haven. Then we're free to move on.
Empathizing doesn’t mean you agree, just that you see it from his side, too. He may have to do what you say, but he’s entitled to his own perspective. We all know how good it feels to have our position acknowledged; somehow it just makes it easier when we don’t get our way.

“It’s hard for you to stop playing and come to dinner, but it’s time now.”

“You wish you could have me all to yourself, don’t you?”

“You’re so disappointed that it’s raining.”

“You want to stay up later like the big kids, I know.”

“You’re mad your tower fell!”

Why this encourages emotional intelligence:

• Feeling understood triggers soothing biochemicals; that neural pathway you’re strengthening each time he feels soothed is what he’ll use to soothe himself as he gets older.
• Children develop empathy by experiencing it from others.
• You’re helping your child reflect on his experience and what triggers his feelings. For little ones, just knowing there’s a name for their feeling is an early tool in learning to manage the emotions that flood them.

2. Allow expression

Little ones can't differentiate between their emotions and their "selves." Accept your child’s emotions, rather than denying or minimizing them, which gives children the message that some feelings are shameful or unacceptable.
Disapproving of her fear or anger won't stop her from having those feelings, but it may well force her to repress them. Unfortunately, repressed feelings don't fade away, as feelings do that have been freely expressed. They’re trapped and looking for a way out. Because they aren’t under conscious control, they pop out unmodulated, when a child socks her sister, has nightmares, or develops a nervous tic.
Instead, teach that the full range of feelings is understandable and part of being human, even while some actions must be limited.

“You're so mad your brother broke your toy! I understand, AND it's never okay to hit, even when you're very mad. Tell your brother in words how you feel.

“You seem worried about the field trip today. I used to get nervous on field trips too, in kindergarten. Want to tell me about it?”

"You're so frustrated! Nothing seems to be going right for you this morning...I wonder if you just need to cry? Everybody needs to cry sometimes. Come snuggle with Daddy and you can cry as much as you want."

Why this encourages emotional intelligence:

• Your acceptance helps your child accept her own emotions, which is what allows us to resolve our feelings and move on, so she is better able to regulate her own emotions.
• Your acceptance teaches your child that her emotional life is not dangerous, is not shameful, and in fact is universal and manageable. She learns that she is not alone. She learns that even the less pleasant parts of herself are acceptable, which means that she is wholly ok, just the way she is.

3. Listen to your child’s feelings.

Often, your child just needs a chance to feel heard while she expresses her feelings. Whether your child is 6 months or sixteen, she needs you to listen to the feelings she’s expressing. Once she feels and expresses them, she’ll let them go and get on with her life. In fact, you’ll be amazed at how affectionate and cooperative she’ll be once she has a chance to show you how she feels. But to feel safe letting those feelings up and out, she needs to know you’re fully present and listening. Assured that it’s safe, children have an amazing ability to let their feelings wash over and out, leaving them relaxed and cooperative. Your job? Breathe through it, stay present, and resist the urge to make those troublesome feelings go away. Your child instinctively knows how to heal herself.

“You seem so unhappy right now. Everybody gets upset sometimes... I’m right here. Tell me about it.”

“You are so sad and mad you just want to scream and yell and cry. Everybody feels that way sometimes. I’m right here listening and see all those big feelings. You can show me how mad and sad you are.

“You are so mad you’re yelling at me to go away. I’ll move back a little. But these feelings hurt and scare you, and I won’t leave you alone with these upsetting feelings. I’m right here and you’re safe. You can be as sad and mad as you want, and when you’re ready, I am right here to hug you.”

Why this encourages emotional intelligence:
The nature of healthy human emotions is to move through us, swamp us, and then pass away. When we fend them off or repress them, emotions get stuck inside us rather than finding healthy expression. But children are terrified of their strong emotions overwhelming them, so they try to fend them off until they feel safe enough to experience them. Because emotions are stored in the body, tantrums are nature’s way to help young children vent. When we help our children feel safe enough to feel and express their emotions, we not only heal their psyches and bodies; we help them trust their own emotional process so that they can handle their own emotions as they get older, without tantrums or repression.

4. Teach problem solving

Emotions are messages, not mud for wallowing. Teach your child to breathe through them, feel them, tolerate them without needing to act on them, and, once they aren’t in the grip of strong emotion, to problem-solve and act if necessary.
Most of the time, once kids (and adults) feel their emotions are understood and accepted, the feelings lose their charge and begin to dissipate. This leaves an opening for problem solving. Sometimes, kids can do this themselves. Sometimes, they need your help to brainstorm. But resist the urge to rush in and handle the problem for them unless they ask you to; that gives him the message that you don't have confidence in his ability to handle it himself.

“You’re so disappointed that Molly can’t come over because she’s sick. You were really looking forward to playing with her. When you’re ready, maybe we can brainstorm ideas of something else to do that sounds like fun.”

“You’re pretty frustrated with Sam not giving you a turn. Sometimes you feel like not playing with him anymore. But you also really like playing with him. I wonder what you could say to Sam, so that he could hear how you feel?”

Why this encourages emotional intelligence:

• Kids need to express their feelings, but they also need to know how to shift gears to find constructive solutions to problems. That takes practice and modeling on our part.
• Research shows that simply empathizing with our kids is insufficient to teach them to manage their feelings, because they still feel at the mercy of their emotions. Teaching kids to honor their feelings as signals about things they need to handle differently in their lives empowers kids.
• All children need coaching to learn to express their needs without attacking the other person.

5. Play it out

When you notice a negative pattern developing, recognize that your child has some big feelings she doesn’t know how to handle, and step in with the best medicine: Play. For instance:
For instance, maybe your four year old always wants Mommy. Instead of taking it personally, help him work through his feelings about how much he prefers Mom by playing a game where poor bumbling Dad "tries" unsuccessfully to keep him away from her. Dad gets between Mom and son, and roars “I won’t let you get to Mom….Hey, you just ran right around me!...You pushed me right over!...You are too strong!....But this time you won’t get past me!”
Your four year old will giggle and boast and get a chance to prove he can ALWAYS have his mom. He'll also discharge all those pent up worries that make him demand her.

Why this encourages emotional intelligence:
All children experience big feelings on a daily basis. They often feel powerless and pushed around, angry, sad, frightened, or jealous. Emotionally healthy kids process these feelings with play, which is how little ones of all species learn. Helping your child “play” out his big inner conflicts lets him resolve them so he can move on to the next age-appropriate developmental challenge.
Your child can’t put his deeper emotional conflicts into words; that’s tough even for most adults. But he can play them out symbolically and resolve them without even needing to talk about them.
Laughter releases stress hormones just as well as tears -- and is a lot more fun.

Source by: http://www.ahaparenting.com/parenting-tools/emotional-intelligence/steps-to-encourage

Read More

Seven super foods to help boost your child's brain power

by ANNABEL KARMEL, femail.co.uk

Eating certain foods during the day can help boost your child's brain power. Bananas and dried fruit provide good 'fuel' to your child's brain for example, and breakfast cereal provides an excellent start to the day and will help sustain your child's energy throughout the morning.

Here, we look at seven superfoods to boost your child's brain power

BREAKFAST CEREAL
A bowl of cereal is a healthy start to the day - but you will need to choose carefully. Many of the cereals which appeal to children can contain almost 50 per cent of sugar, are highly processed which means they contain very little fibre, vitamins or minerals and are high in salt.
It is much better to choose cereals like Cornflakes, Weetabix, Granola, Muesli and Porridge. Even if your child adds sugar, these cereals will contain much less sugar than the four to five teaspoons per bowl you might find in some cereals.

EGGS

Eggs are rich in protein, zinc, vitamin A (for good vision), vitamin D (for bone growth), vitamin E (to prevent against disease) and B12 (essential for the formation of red blood cells).
Egg yolks contain lecithin which is thought to be an important 'brain food' contributing to memory and concentration and egg yolks also contain iron which is important for good brain function.

KIWI
Kiwi fruits contain almost twice as much vitamin C as oranges and one kiwi fruit provides the adult daily requirement of vitamin C. Vitamin C is important as it improves the absorption of iron from food. Our bodies find it difficult to absorb iron from iron fortified cereals without vitamin C. Vitmain C cannot be stored in our bodies which is why children need to eat vitamin C-rich foods on a daily basis.

BANANAS

Bananas are an excellent energy-boosting carbohydrate. Eating a banana as a snack will help your child sustain his or her energy levels and concentration throughout the morning. Include bananas in their school bag instead of salt crisps or biscuits as a healthier mid-morning snack.

DRIED FRUIT
Try introducing dried fruit to your child as a pudding or mid-morning snack. Dried fruits are rich in iron and are an excellent source of energy.

OILY FISH
Some types of fatty acids are not made by the body and must be obtained from foods. Fats are a major component of the brain and a large proportion of the brain is composed of fatty acids which play an important role in brain cell function.

Salmon, tuna, kippers and sardines are all rich in fish oils. Research suggests that a diet rich in fatty acids could improve the performance of children with dyslexia, dyspraxia and attention deficit disorder. Kedgeree which is a blend of egg, rice and haddock makes a delicious breakfast for a change.

CHEESE
Low-fat high fibre guidelines for adults do not apply to young children who need more fat and less fibre in their diet to provide them with the energy they need to perform well.
Young children have small stomachs that get full quickly, so the food that they eat needs to be packed with as many nutrients as possible.

Cheese is a nutrient-dense food, rich in protein and calcium which is important for healthy bones and teeth. Cheese can also benefit your child's teeth as it helps to neutralise the acids that cause tooth decay.

Source By: http://www.dailymail.co.uk/health/article-112210/Seven-superfoods-help-boost-childs-brain-power.html

Read More

Your Newborn: 30 Tips for the First 30 Days

Parent-to-parent advice on feeding, soothing, and more during baby's first days at home.

By Heather Swain from

 

Breastfeeding

It's been six weeks since our daughter, Clementine, was born. She's finally sleeping better and going longer between feedings. She's also becoming more alert when she's awake. My husband and I, on the other hand, feel like we've been hit by a truck. I'm amazed that we've muddled through. Here are tips from seasoned parents and baby experts to make your first month easier.

Hints for Nursing

Babies eat and eat and eat. Although nature has done a pretty good job of providing you and your baby with the right equipment, in the beginning it's almost guaranteed to be harder than you expected. From sore nipples to tough latch-ons, nursing can seem overwhelming.
1. Women who seek help have a higher success rate. "Think of ways to ensure success before you even give birth," suggests Stacey Brosnan, a lactation consultant in New York City. Talk with friends who had a good nursing experience, ask baby's pediatrician for a lactation consultant's number, or attend a La Leche League (nursing support group) meeting (see laleche.org to find one).
2. Use hospital resources. Kira Sexton, a Brooklyn, New York, mom, says, "I learned everything I could about breastfeeding before I left the hospital." Ask if there's a nursing class or a lactation consultant on staff. Push the nurse-call button each time you're ready to feed the baby, and ask a nurse to spot you and offer advice.
3. Prepare. At home, you'll want to drop everything to feed the baby the moment she cries for you. But Heather O'Donnell, a mom in New York City, suggests taking care of yourself first. "Get a glass of water and a book or magazine to read." And, because breastfeeding can take a while, she says, "pee first!"
4. Try a warm compress if your breasts are engorged or you have blocked ducts. A heating pad or a warm, wet washcloth works, but a flax pillow (often sold with natural beauty products) is even better. "Heat it in the microwave, and conform it to your breast," says Laura Kriska, a mom in Brooklyn, New York.
5. Heat helps the milk flow, but if your breasts are sore after nursing, try a cold pack. Amy Hooker, a San Diego mom, says, "A bag of frozen peas worked really well for me."
6. If you want baby to eventually take a bottle, introduce it after breastfeeding is established but before the 3-month mark. Many experts say 6 to 8 weeks is good, but "we started each of our kids on one bottle a day at 3 weeks," says Jill Sizemore, a mom in Pendleton, Indiana.

Sleeping

If your infant isn't eating, he's probably sleeping. Newborns log as many as 16 hours of sleep a day but only in short bursts. The result: You'll feel on constant alert and more exhausted than you ever thought possible. Even the best of us can come to resent the severe sleep deprivation.
7. Stop obsessing about being tired. There's only one goal right now: Care for your baby. "You're not going to get a full night's sleep, so you can either be tired and angry or just tired," says Vicki Lansky, author of Getting Your Child to Sleep...and Back to Sleep (Book Peddlers). "Just tired is easier."
8. Take shifts. One night it's Mom's turn to rock the cranky baby, the next it's Dad's turn. Amy Reichardt and her husband, Richard, parents in Denver, worked out a system for the weekends, when Richard was off from work. "I'd be up with the baby at night but got to sleep in. Richard did all the morning care, then got to nap later."
9. The old adage "Sleep when your baby sleeps" really is the best advice. "Take naps together and go to bed early," says Sarah Clark, a mom in Washington, D.C.
10. What if your infant has trouble sleeping? Do whatever it takes: Nurse or rock baby to sleep; let your newborn fall asleep on your chest or in the car seat. "Don't worry about bad habits yet. It's about survival -- yours!" says Jean Farnham, a Los Angeles mom.

Soothing

It's often hard to decipher exactly what baby wants in the first murky weeks. You'll learn, of course, by trial and error.
11. "The key to soothing fussy infants is to mimic the womb. Swaddling, shushing, and swinging, as well as allowing babies to suck and holding them on their sides, may trigger a calming reflex," says Harvey Karp, MD, creator of The Happiest Baby on the Block books, videos, and DVDs.
12. Play tunes. Forget the dubious theory that music makes a baby smarter, and concentrate on the fact that it's likely to calm him. "The Baby Einstein tapes saved us," says Kim Rich, a mom in Anchorage, Alaska.
13. Warm things up. Alexandra Komisaruk, a mom in Los Angeles, found that diaper changes triggered a meltdown. "I made warm wipes using paper towels and a pumpable thermos of warm water," she says. You can also buy an electric wipe warmer for a sensitive baby.
14. You'll need other tricks, too. "Doing deep knee bends and lunges while holding my daughter calmed her down," says Emily Earle, a mom in Brooklyn, New York. "And the upside was, I got my legs back in shape!"
15. Soak to soothe. If all else fails -- and baby's umbilical cord stub has fallen off -- try a warm bath together. "You'll relax, too, and a relaxed mommy can calm a baby," says Emily Franklin, a Boston mom.

Getting Dad Involved

Your husband, who helped you through your pregnancy, may seem at a loss now that baby's here. It's up to you, Mom, to hand the baby over and let Dad figure things out, just like you're doing.
16. Let him be. Many first-time dads hesitate to get involved for fear of doing something wrong and incurring the wrath of Mom. "Moms need to allow their husbands to make mistakes without criticizing them," says Armin Brott, author of The New Father: A Dad's Guide to the First Year (Abbeville Press).
17. Ask Dad to take time off from work -- after all the relatives leave. That's what Thad Calabrese, of Brooklyn, New York, did. "There was more for me to do, and I got some alone time with my son."
18. Divvy up duties. Mark DiStefano, a dad in Los Angeles, took over the cleaning and grocery shopping. "I also took Ben for a bit each afternoon so my wife could have a little time to herself."
19. Remember that Dad wants to do some fun stuff, too. "I used to take my shirt off and put the baby on my chest while we napped," say Bob Vonnegut, a dad in Islamorada, Florida. "I loved the rhythm of our hearts beating together."

Staying Sane

No matter how excited you are to be a mommy, the constant care an infant demands can drain you. Find ways to take care of yourself by lowering your expectations and stealing short breaks.
20. First, ignore unwanted or confusing advice. "In the end, you're the parents, so you decide what's best," says Julie Balis, a mom in Frankfort, Illinois.
21. "Forget about housework for the first couple of months," says Alison Mackonochie, author of 100 Tips for a Happy Baby (Barron's). "Concentrate on getting to know your baby. If anyone has anything to say about the dust piling up or the unwashed dishes, smile and hand them a duster or the dish detergent!"
22. Accept help from anyone who is nice -- or naive -- enough to offer. "If a neighbor wants to hold the baby while you shower, say yes!" says Jeanne Anzalone, a mom in Croton-on-Hudson, New York.
23. Got lots of people who want to help but don't know how? "Don't be afraid to tell people exactly what you need," says Abby Moskowitz, a Brooklyn mom. It's one of the few times in your life when you'll be able to order everyone around!
24. But don't give other people the small jobs. "Changing a diaper takes two minutes. You'll need others to do time-consuming work like cooking, sweeping floors, and buying diapers," says Catherine Park, a Cleveland mom.
25. Reconnect. To keep yourself from feeling detached from the world, Jacqueline Kelly, a mom in Lewisburg, Pennsylvania, suggests: "Get outside on your own, even for five minutes."

Out and About with Baby

26. Enlist backup. Make your first journey to a big, public place with a veteran mom. "Having my sister with me for support kept me from becoming flustered the first time I went shopping with my newborn," says Suzanne Zook, a mom in Denver.
27. If you're on your own, "stick to places likely to welcome a baby, such as story hour at a library or bookstore," suggests Christin Gauss, a mom in Fishers, Indiana.
28. "Keep your diaper bag packed," says Fran Bowen, a mom in Brooklyn. There's nothing worse than finally getting the baby ready, only to find that you're not.
29. Stash a spare. Holland Brown, a mom in Long Beach, California, always keeps a change of adult clothes in her diaper bag. "You don't want to get stuck walking around with an adorable baby but mustard-colored poop all over you."
30. Finally, embrace the chaos. "Keep your plans simple and be prepared to abandon them at any time," says Margi Weeks, a mom in Tarrytown, New York.
If nothing else, remember that everyone makes it through, and so will you. Soon enough you'll be rewarded with your baby's first smile, and that will help make up for all the initial craziness.

Heather Swain is a mother and writer in Brooklyn, New York. Her novel is Luscious Lemon (Downtown Press).
Originally published in American Baby magazine, May 2005.

source by: http://www.parents.com/baby/care/newborn/newborn-tips-first-30-days/

Read More

Healthy Meal Planner: How Much Does My Kid Need to Eat?

How Much Does My Kid Need to Eat?

Use this age-by-age guide to find out the amount of food your child should be eating -- and how to create healthy habits for a lifetime.

By Sally Kuzemchak, R.D. from Parents Magazine

From Day 1, we worry about our kids getting enough to eat -- yet with the childhood obesity rate at 17 percent, we also fret that they'll get too much. What's the right amount? To cut through the confusion, nutrition experts help ed compile this guide of just how much kids need at each age, plus tips on how to stay on track. Follow their advice -- and your child's weight will be one concern you can cross off your list.

How to Eat Healthy: Raising Nutrition-Smart Kids

AGES 1-3 Feeling Finicky

Daily Calorie Needs 1,200 - 1,400
Remember that baby of yours who happily ate chicken, squash, and most anything else that landed on his high-chair tray? He's been replaced -- by someone a lot less agreeable at mealtime. After your baby's first year, growth slows down by about 30 percent, and so may appetite. Infants need to eat about 35 to 50 calories per pound, while toddlers require roughly 35 to 40 calories per pound, according to guidelines from the Institute of Medicine. How do you know if you're hitting that target?

 

• Trust toddler instincts. It's natural for a 2-year-old's appetite to be erratic from day to day. Yet according to a study by researchers at the University of California, San Francisco, up to 85 percent of parents say they push their kids to eat more, giving them rewards and praise for having a couple more bites. Believe your child when she pushes her plate away or tells you she's full. Otherwise, she'll eventually start to eat when she's not hungry -- and that's a slippery slope. A recent study from the University of Pennsylvania found that many overweight and obese 5- to 12-year-olds have lost touch with their own hunger cues. "Keeping a child aware of her hunger and fullness may go a long way to help prevent obesity," says study author Tanja Kral, Ph.D. are just too busy to eat -- after a few bites, they're hopping down from the table to play. It's okay to have healthy munchies (such as bite-size veggies, fruit, cheese, and whole-grain crackers) within arm's reach during playtime, but serve most meals and snacks at the table so eating there becomes a habit, says Dina Rose, Ph.D., a sociologist in Hoboken, New Jersey, who specializes in children's eating habits.
• Stick to a schedule. Serve meals and snacks about three hours apart. "This helps keep your child at a healthy weight by 'normalizing' hunger," says Jill Castle, R.D., author of Fearless Feeding: How to Raise Healthy Eaters From High Chair to High School. A child who's always nibbling will never feel hungry. Plus, if your child skimps at one meal, you'll both know there's another opportunity to eat in a few hours.
• Avoid food bribes. Yes, you'll get the short-term gain of a few bites of peas or chicken, but you're telling your child to eat more than she wants -- which can set her up for a pattern of overeating. You're also sending the wrong message about food. "If kids think that vegetables are just the yucky stuff you have to eat to get to the good stuff, they'll never learn to really like them," says Rose.

• Get insights on toddler development and behavior with our interactive tool. Start now.

AGES 1-3 Sample Menu

Serve meals with 1/2 cup of low-fat milk; switch to water if your child is still thirsty. Have water or 100% fruit or vegetable juice at snack time. Don't exceed 6 ounces of juice daily.
breakfast
Oatmeal (1/2 cup mixed with 1 tsp. brown sugar and a sprinkle of cinnamon)
1/2 banana sliced
lunch
Bean-and-cheese quesadilla (1 6" whole-wheat tortilla with 1 tbs. fat-free refried beans and sprinkled with 2 tbs. shredded cheese)
1/4 cup chunky salsa for dipping
dinner
1 oz. grilled chicken
1/2 cup roasted sweet potatoes
1/2 cup steamed broccoli (toss with 1/4 tsp. olive oil and 2 tsp. Parmesan cheese)
snacks
1/2 cup low-fat flavored yogurt with 1 whole-grain waffle cut into strips
1/2 apple, sliced, with a piece of string cheese

Healthy eating for 4- to 6-year-olds

AGES 4-6 Branching Out

Daily Calorie Needs 1,500-1,750

While you were able to keep tabs on what your toddler ate, kids this age consume about 40 percent or more of their calories away from you, usually having snacks and lunch at school or on after-school play dates. "Keep snack portions on the small side, and boost the amount of food by about one third at the main meals," suggests Sarah Krieger, R.D., a spokesperson for the Academy of Nutrition and Dietetics in St. Petersburg, Florida. Other tips:

 

• Make a lunch date. Some schools allow parents to drop by and have lunch with their child once in while, or at least volunteer in the lunchroom. "Most kids this age are slow eaters, and end up throwing out a lot of their lunch," says Liz Weiss, R.D., coauthor of No Whine With Dinner. "So don't count on your child getting all the calories in her lunch box. Adjust her lunch size accordingly, and plan for a bigger breakfast or dinner."
• Watch out for emotional eating. If your child is constantly asking for snacks, he may be eating out of boredom or even anxiety. Use a "hunger scale" with your kids: 0 is totally empty, 10 is totally full, and 5 is neither hungry nor full. "If he's above a 5 and asking for food, he's probably eating for emotional reasons," says Susan M. Kosharek, R.D., author of If Your Child Is Overweight: A Guide for Parents. He's old enough to understand emotions, so help give words to his feelings by asking, "Are you angry? Are you worried?" Then help him problem-solve or distract him from the situation without using food.
• Serve family style. Allow your child to serve herself -- without any prompting or pressuring from you -- and she'll likely take a portion that's just the right size. "Some parents unknowingly over-feed by giving adult-size portions, and kids get used to eating those larger amounts," says Castle. Go to parents.com/portions to find out the serving sizes for kids at every age.

AGES 4-6 Sample Menu

Serve meals with 3/4 cup of low-fat milk; switch to water if your child is still thirsty. Have water or 100% juice at snack time. Don't exceed 6 ounces of juice daily.
breakfast
1 small whole-wheat bagel spread with 1 tbs. nut or seed butter
1/2 cup fruit salad
lunch
1/2 turkey-and-cheese sandwich on whole-wheat bread
Yellow pepper strips with 2 tbs. low-fat ranch dressing
1/2 cup sliced strawberries
dinner
2 oz. fish (such as cod or tilapia)
1/2 cup cooked brown rice
4 asparagus spears roasted in olive oil
snacks
1/4 cup hummus and 10 baby carrots
1 small box raisins

Healthy eating for 7- to 9-year-olds

AGES 7-9 Playing Hard

Daily Calorie Needs 1,700-1,950

Your child's growth slows down more during this time -- boys gain 15 pounds on average from age 4 to 6, but only 10 from age 7 to 9 -- but calorie needs rise because many kids are more active. "Sports and after-school activities like dance and karate are increasingly intense at this age," says Weiss. "So kids end up burning more calories." These pre-tweens often get to make a lot of their own food choices too -- from deciding what to have in the cafeteria to how much to eat when at a friend's house. Make sure they fuel up right:

 

• Keep an eye on weight. There's a surge in the percent of overweight and obese kids in the years leading up to puberty. "It's normal for kids this age to become heavier in preparation for an impending growth spurt, but if treats get out of control, your child can gain too much weight," says Castle. She suggests limiting treats to one a day, and teaching your child to opt for water instead of soft drinks and other beverages with added sugar.
• Plan for sports. Give your child a healthy meal or snack containing carbohydrates (such as whole-grain cereal or bread) and protein (such as lean meat, yogurt, or milk) before games. She doesn't need anything except water to drink during and after exercise. Offer sports drinks only if she's playing hard on a hot day for more than an hour, with back-to-back soccer games, for example.
• Serve (some) favorites. Researchers from the University of Minnesota found that about 40 percent of parents cook separate dinner food for their 8- to 10-year-olds. Don't be a short-order cook. But be sure there are always foods on the table that your child likes -- such as fruit, whole-grain bread, or a favorite grain side dish -- so she can still be nourished even if she doesn't love the entrée.

AGES 7-9 Sample Menu

Serve meals with 1 cup of low-fat milk; switch to water if your child is still thirsty. Have water or 100% fruit or vegetable juice at snacktime. Don't exceed 12 ounces of juice daily.
breakfast
1 whole-wheat pita filled with 1 scrambled egg
Sliced orange
lunch
Pasta salad (1 cup whole-wheat pasta mixed with 1/2 cup sliced cherry tomatoes and 1 oz. cheese cubed and drizzled with 1 tsp. olive oil)
1 apple
dinner
2 pieces cheese pizza topped with grilled chicken
1/2 cup broccoli with 2 tbs. low-fat dipping sauce
1 small piece of chocolate
snacks
1/4 cup each almonds and dried chopped apricots or cherries
1 cup edamame sprinkled with salt

Calorie Calculator

Although you shouldn't count your kid's calories every day, it's smart to know about how many are needed. Plug your child's weight, height, age, and activity level into the calculator at bcm.edu/cnrc for a precise number or get a ballpark idea for typically active kids (below).

	Weight (lbs.)	Calories (daily)
Boy, 3	32	1,465
Girl, 3	31	1,375
Boy, 4	36	1,546
Girl, 4	35	1,455
Boy, 5	41	1,638
Girl, 5	40	1,537
Boy, 6	46	1,722
Girl, 6	45	1,622
Boy, 7	51	1,820
Girl, 7	50	1,699
Boy, 8	56	1,911
Girl, 8	56	1,790
Boy, 9	63	2,018
Girl, 9	64	1,865
Boy, 10	70	2,124
Girl, 10	73	1,947

Copy from: http://www.parents.com/recipes/nutrition/how-much-does-my-kid-need-to-eat/

Read More

Pregnancy and baby

Baby and toddler meal ideas

If you need some inspiration to help you cook healthy and tasty food for your kids, try these meal ideas. 
They're not suitable as first foods, but fine once your baby is used to eating a wide range of solid foods.
When preparing food for babies, don’t add salt, sugar or stock cubes directly to the food, or to the cooking water.

Breakfast ideas for babies and children

• Unsweetened porridge or cereal mixed with milk, topped with mashed ripe pear.
• Wholewheat biscuit cereal with milk and unsweetened stewed fruit.
• Toast fingers with mashed banana.
• Toast fingers with a hard-boiled egg and slices of ripe peach.
• Unsweetened stewed apple and breakfast cereal with plain, unsweetened yoghurt.

Children's lunch or tea ideas

• Cauliflower cheese with cooked pasta pieces.
• Mashed pasta with broccoli and cheese.
• Baked beans (reduced salt and sugar) with toast.
• Scrambled egg with toast, chapatti or pitta bread.  
• Cottage cheese dip with pitta bread and cucumber and carrot sticks.
• Plain fromage frais with stewed apple.

Children's dinners

• Mashed sweet potato with mashed chickpeas and cauliflower.
• Shepherd’s pie (made with beef or lamb) with green vegetables.
• Rice and mashed peas with courgette sticks.
• Mashed cooked lentils with rice.
• Minced chicken and vegetable casserole with mashed potato.
• Mashed canned salmon with couscous and peas.  
• Fish poached in milk with potato, broccoli and carrot.

Snacks for babies and toddlers

• Fresh fruit, such as small pieces of soft, ripe peeled pear or peach.
• Canned fruit in fruit juice.
• Rice pudding or porridge (with no added sugar or salt).
• Plain, unsweetened yoghurt.
• Toast, pitta or chapatti fingers.
• Unsalted and unsweetened rice cakes.
• Plain bagels.
• Small cubes of cheese.

Getting your child to eat fruit and vegetables

Try these ways of increasing your child’s intake of fruit and vegetables:

• Put their favourite vegetables or canned pineapple on top of pizza.
• Give carrot sticks, slices of pepper and peeled apple as snacks.
• Mix chopped or mashed vegetables with rice, mashed potatoes, meat sauces or dhal.
• Chop prunes or dried apricots into cereal or plain, unsweetened yoghurt, or add them to a stew.
• For a tasty dessert, try mixing fruit (fresh, canned or stewed) with plain, unsweetened yoghurt. You could also try tinned fruit in fruit juice, such as pears and peaches, or unsweetened stewed fruit, such as apples.

Your baby and cows' milk

From six months, keep giving your child mum's milk or formula milk, as well as introducing solid foods, but don't give cows' milk as a drink. Whole cows' milk can be used in small amounts in cooking or mixed with foods from the age of six months. You can give it to your child as a drink from the age of one.
Semi-skimmed milk can be introduced at two years old, providing your child is eating a varied diet and growing well for their age. From five years, you can give your child 1% or skimmed milk to drink.

copy from: http://www.nhs.uk/conditions/pregnancy-and-baby/pages/childrens-meal-ideas.aspx

Read More

8 Signs of a Healthy Baby

6 Reasons to Stop Worrying About Baby's Development

Even if you fear you don't know the first thing about newborns, after a few weeks with your own little darling, you start to hear a difference between his hungry and tired cries. You know how he prefers to be rocked and burped. You grow more confident about your parenting skills. If it weren't for the exhaustion and the hormonal overload, you'd feel like you have everything under control. But all it takes is a small, paranoid though -- is my baby eating enough? Is all this crying unusual? -- and you can easily fall into a spiral of anxious concern. You seek out friends and ask, "Does he look okay to you?" They say yes, but still, you can't help but worry.
So you search around online and read the comforting, vague phrases: "Healthy babies exhibit a wide range of behaviors, appearances, and temperaments." Question is, how do you know that your baby is happy and developing normally? To help reassure you, we've assembled a list of indicators to watch for that prove an infant is doing just fine. Relax, will you?

1. Baby calms at your touch and at the sound of your voice.

 

What It Proves: You've got a good relationship.
Newborns cry. A lot. And no, just talking to your baby will probably not turn off the tears. Your voice was the soundtrack to her time in the womb, though, so it should be something that generally draws her attention. "A baby is used to being in close quarters, and your voice was a big part of that experience," says Jennifer Shu, M.D., pediatrician and coauthor of Heading Home With Your Newborn. "After they're born, hearing your voice, being wrapped and carried, and feeling your body heat all mimic that peaceful time." When your child is calmed by your presence, that's her first step in bonding with you and a clear sign that she's developing emotionally.

2. You're changing 8 - 10 wet diapers a day, and Baby is gaining weight.

What It Proves: He's getting enough milk and growing at a healthy rate, even if how much he drinks changes day by day.
If you're nursing, how can you be sure your baby is drinking enough breast milk? The proof is in the wet diapers.
"My baby was born five weeks before her due date and weighed only 5 pounds," says Sara Porth, of South Deerfield, Massachusetts. "I was always worried about her weigh-ins. I didn't relax about her eating until she started making significant gains about ten days after birth."
It's important to keep your well-baby visits so the pediatrician can assess whether your baby is growing. In between trips to the doctor, wet diapers are the best sign he's drinking well. Trust these indicators rather than obsessing over how much he consumes at each meal. Babies don't eat the same amount every day, or even every feeding. "There are growth spurts and slowdowns," Dr. Shu says. The important thing is that weight increases over time.

3. Baby is quiet and attentive at least a few times each day.

What It Proves: She's observing the world and starting to learn.
Those first blurry weeks will be marked by feedings (about every 2 hours) and sleep (about 16 hours a day, but only a few hours in a row). In between all that, there's crying -- and very little else. It's not until your baby begins gaining control of her eye muscles and focusing on a target (you most of all) that you'll get a sense of what a little sponge you have on your hands. When infants are quiet and alert, they're taking note of everything around them and processing all kinds of new information. "Babies begin having more awake time when they're about 1 month old," Dr. Shu says. "That's when they can briefly settle down and soak in more visual cues."

4. Baby turns toward a new sound and quiets down to listen.

What It Proves: His hearing is developing, and he's using his brain to discern sounds.
Babies are able to hear from birth, but it takes a few weeks for them to be able to filter out the white noise of daily existence outside the womb. The idea that some sounds are more interesting than others (the dull roar of the air conditioner is not as important as a big sister's sudden shrieks of laughter) develops over time. The sound of music, especially, will eventually get a baby's attention, whether it's coming from a toy or your stereo. Once you see your baby react to sound by looking for the source, you'll know his ears are healthy and he's growing curious about what he's hearing.

5. She looks at patterns, colors, and movement.

What It Proves: Eyesight is sharpening and baby's brain development is ramping up.
You wouldn't think that the ability to space out while staring at a ceiling fan would be a sign of progress, but it is. Babies are born with eyesight that's about 20/100, and they can see between 8 and 12 inches away -- about the distance between your baby's face and yours when you're feeding her. By 1 month, she can see up to 18 inches away. And by 2 months, most babies start tracking patterns, bright colors, and objects that spin, such as a mobile or fan. They don't have perfect color vision or good depth perception, which is why contrasting colors tend to get their attention.

6. She makes eye contact, smiles, giggles, and flirts with people.

What It Proves: Your baby is becoming a social -- and happy -- creature.
The first moment of eye contact with your newborn usually comes when he's a month old, the first smile by about 2 months, cooing at 3 months, and laughing by 4 months -- and none of these milestones comes a moment too soon. "I've been craving any sort of interaction I can get with Zachary," says Sally Lee, of New York City, whose son is 2 months old. "I can't imagine that he'll one day be sitting up and actually talking to me."
All of these interactions show that your baby is connecting with you and becoming more aware of his surroundings. On some level, he understands that people interact with him more when he behaves in a socially engaging manner. By the time a baby is about 5 months, he almost has to smile when someone smiles at him, as if it's a reflex.
All of these behaviors are important indicators of early language development. "Babies use body language, including eye contact and facial expressions, long before they can speak," Dr. Shu says. "It's a precursor to communicating with words." When your child coos and babbles, he's testing out his vocal cords, your little baby really will eventually start chatting away.

7. She cries a little less and sleeps more regularly.

What It Proves: His nervous system is maturing. You've made it out of the newborn juggernaut!
Aah. Do you feel that barely perceptible shift in your baby's routines? As in, there is a glimmer of a routine? That's a result of his nervous system learning the ropes. Look for the emergence of several naps a day and stretches of four or more hours between feedings at night. Some babies get there fast; others won't till they're 4 months or so. If your baby's older than that and still eating and sleeping at unpredictable times, try making his days more tightly scheduled. Then it's your turn to find a brand-new mom and reassure her: ?Your baby is doing great!?

8. Baby begins to support her own body weight.

What It Proves: Those mini muscles are getting stronger.
Lots of babies hold their head up briefly -- so briefly! -- by 1 month. By the time they're 3 months old, they're typically doing so more regularly and with greater skill. If your baby can hold her head up or shift around in your arms, you know she's flexing her growing muscles. To help her along, make sure she's spending quality time outside the carrier or car seat. Tummy time on the floor (most babies' version of an exercise class) can especially help speed up the development of different muscles, including ones that allow her to roll or sit unassisted. "We see that babies who haven't had a chance to exercise with tummy time tend to roll, sit, and crawl later than the norm," Dr. Shu says.

copy from: http://www.parents.com/baby/development/social/signs-of-a-healthy-baby/

Read More

Zika virus: The symptoms and what travellers and pregnant women need to know

A pregnant woman waits to be attended at the Maternal and Children's Hospital in Tegucigalpa, Honduras AFP PHOTO/Orlando SIERRAORLANDO SIERRA/AFP/Getty Images

The Zika virus is becoming a growing public health concern in the Americas, prompting officials to advise pregnant women and those who are trying to conceive to take precautions to prevent catching the virus that can damage the brains of foetuses.
Health ministers in El Salvador are the latest officials to release warnings about the virus, and have advised women to put off becoming pregnant for the next two years to avoid their unborn babies from developing microcephaly – which stops brains from growing and the head appear shrunken.

The number of cases of microcephaly in Brazil, which is also affected, has risen to 3,893 since October 2015. Currently, there are 96 suspected cases of pregnant women with the virus in El Salvador.
Here is what you need to know about the virus if you are pregnant or planning to travel to affected regions.

What is Zika?

Zika is a virus spread by mosquitos. Symptoms include a mild fever, rash, headaches, joint and muscle pain, weakness, and puss-free conjunctivitis. The signs usually start showing between two to seven days after a mosquito bite. Symptoms then continue for around two to seven days.
For most people, Zika is mild and short-lived, however its affect on babies is what is concerning the authorities and pregnant women.

How is it spread? 

Zika is spread by the bite of the Aedes aegypti mosquito, which can also carry dengue and chikungunya.
It also remains in semen for up to two weeks after a man is infected.

Where am I at risk of catching it?

The largest outbreak of the virus is currently unfolding in Brazil - mainly in the impoverished north - where it has been linked to a surge in birth defects including microcephaly.
The states with the largest number of cases include: Pernambuco, Paraíba, Bahia, Ceará, Rio Grande do Norte, Sergipe, Alagoas, Mato Grosso and Rio de Janeiro, according to the UK Government.
As well as Brazil and El Salvador, countries where Zika has been reported currently include: Barbados, Bolivia, Colombia, Ecuador, French Guiana, Guadeloupe, Guatemala, Guyana, Haiti, Honduras, Martinique, Mexico, Panama, Paraguay, Puerto Rico, Saint Martin, Suriname, and Venezuela.

The virus is known to circulate in parts of Africa, Asia and the Pacific.

How can I protect myself

Mirroring health advice from governments including the US and UK, El Salvador's vice-minister of public health Eduardo Espinoza recently told women who are pregnant to stay covered outdoors to lessen the risk of being bitten by mosquitos – both day and night.
Extra precaution can be taken by treating clothing in insecticide such as permethrin, as well as applying insect repellent over sunscreen.
Health officials recommend not suing sun screen which is sold with insect repellent.
Avoiding and removing what attracts mosquitos can also help, including  carbon dioxide, heat and movement.The WHO also recommends ensuring mosquotis do not have a place to breed, but emptying and cleaning out containers that can hold water, such as buckets, flower pots or tyres.
If you are pregnant and have recently travelled to a country where Zika is known to be an issue, or you are planning on doing so, you should contact your obstetrician or midwife

How are officials trying to stop it?

There is currently no cure for Zika. However, Brazil’s Presidet Dilma Rousseff recently announced that  Brazil is trying to develop vaccine against the Zika and dengue viruses, also spread by the Aedes aegypti mosquito.

Source By: http://www.independent.co.uk/life-style/health-and-families/health-news/what-pregnant-women-and-travellers-need-to-know-about-zika-a6826786.html

Read More