Kid’s Food Pyramid

The key to having a good and healthy child is that you are well aware of the kids’ food pyramid. You need to make sure that whatever you are feeding your child is nutritious and comes from the five food groups. According to nutritionists, the food from the food groups is to be served in a given proportion throughout the day. If your child will eat a well balanced life, it will improve their physical and mental health.

Five Food Groups

You must be thinking what the five food groups are. Let’s have a look at them:

  1. Vegetables and Beans: This should take up the largest part of your plate and you should encourage your child to eat it with every meal. The reason why they are recommended by nutritionists is that they are a good source of vitamins, fibers, and minerals that help a growing child.
  2. Lean meat, fish, eggs, and seeds: Our body needs constant protein in order to make adrenaline and hemoglobin. In addition to this, it builds and repairs our organs, tissues, and muscles.
  3. Grains: Avoid taking refined versions and always opt for wholegrain version of rice, bread, noodles, and cereals.
  4. Fruit: It is an excellent source of fiber, minerals, and vitamins that help our body to stay healthy and strengthens our immune system.
  5. Dairy: It is an excellent source of calcium that helps in keeping the bones strong. Make sure your child drinks milk every day.

How Often You Should Eat and What

You have just learnt about the kids’ food pyramid but how should you be eating these foods? Let’s have a look:

Eat Frequently

There are some foods that you should be eating frequently. These include the following:

  • Beans and lentils
  • Breads
  • Cereals such as rice and pasta
  • Fruit and vegetables


The reason why you need to eat these frequently is that they are rich in minerals, fibers, and vitamins. Don’t just pick one kind of food, but eat all of them.

Eat Sometimes

These are the foods that you and your kids should be eating in a small proportion every once in a while:

  • Chicken (without skin)
  • Dairy products such as milk, cheese and yoghurt
  • Fish
  • Meat
  • Nuts


These foods are an excellent source of protein, which we need to repair tissues and keep healthy.

Eat Once In a While

These are the foods that have a very high sugar content but next to no minerals, fibers, and vitamins. These are considered ‘extras’ and one serving once in a while is more than enough.

  • Cake or muffin (1 medium piece)
  • Chocolate coated bars (1 bar)
  • Crisps (one small bag)
  • Ice cream (2 scoops)
  • Lollies or chocolate (one piece or one small bar)
  • Sweet biscuits (2 small)

The reason why we categorize these foods in a kids’ food pyramid is because of how often they should be eaten. The ‘Eat Frequently’ foods are at the bottom of the pyramid, the ‘Eat Sometimes’ food in the middle, whereas the ‘Eat Once In a While’ are at the top of the pyramid.

In order to promote fitness in kids, we need to make sure that they are getting ample physical exercise because it helps in building strength and confidence. It is very easy for school going children to be physically active, as they have the chance of participating in a number of activities and sports. You simply need to encourage the child, to find something that suits their interest, age, and personality. Lot of parents wonder, how much exercise their kid should be getting every day. Here is the fitness guideline that is recommended for school going to children:

• More than one hour of vigorous physical exercise that can be incorporated in p-lay and games
• Different bouts of physical activity for at least 15 minutes
• Avoiding inactivity for more than 2 hours, unless of course they are sleeping

Health and Fitness Activities for Kids

Practicing Fitness at Home

Fitness in Kids

If you are thinking about fitness, you can get your kids to think about sports. Here are some of health and fitness activities for kids to keep them moving inside the home:

• Make sure that physical activity is a part of their daily routine. You can ask them to run errands for you or can ask them to help you with every day chores.

• You should allow them ample time to play with their friends and siblings. Kids burn a lot of calories when they are left on their own. Some fun activities that every child loves include riding bicycle, playing tag, and building snowman during the winters.

• Make sure that they have all the proper equipment for the sports. You don’t have to buy expensive stuff to promote fitness or to plan health and fitness activities for kids; instead, you can get them jumping ropes, hula hopes, balls, and even a bicycle.

• Make sure that being active is something that everyone in the family practicing. You can’t expect your child to do something that you aren’t doing yourself.

• Limit all the sedentary activities to at least two hours and this includes watching TV, playing video games, and using gadgets.

If you feel that your child is very active, you can take them to the playground, because this is a great way for them to meet and play with other children.

Why Fitness Is Important

Fitness in kids is important because it helps them to learn about healthy completion, meeting challenges, learning about their true potential, learning about teamwork, and teaches them about the value of patience.

Exercise That Promote Fitness

Here are some of the exercises that will promote fitness in kids: 

  • Wrestling
  • Wheelbarrow, crab and bear-walk races
  • Tickle tag
  • Temper tantrum
  •  Sock skating 
  • Scavenger hunt
  • Pushover Parents
  • Popcorn pushups
  • Pillow fight
  • Parachute
  • Obstacle course
  • Jumping jacks
  • Jump rope
  • Hopscotch
  • Headstands
  • Hallway bowling
  • Freeze dance
  • Follow the leader
  • Dance party
  • Clean-up race
  • Carnival
  • Bubble wrap attackBubble bashing
  • Balloon ball
  • Animal races

These are just some of the health and fitness activities for kids that you can plan to keep them fit and healthy.

It is that time of the year when every child is down with cough, flu, and fever. If your child is suffering from the same problems due to the weather change, we are sure that you are in search of great flu remedies for kids.

Flu Symptoms: When You Should Call a Doctor

Get in touch with your child’s pediatrician if they suffer from the following symptoms for more than a week:

  • They have trouble breathing
  • They have earache
  • They have high fever
  • They are vomiting that generally starts after coughing
  • They have sinus or tonsils


Flu Remedies for Kids

Tips To Treat Flu and Improve Health

There are so many viruses that can cause flu in children. In order to make sure that your child recovers their health, you can use the following home remedies:

  • Make sure that the child gets ample rest and uses their energy on getting well
  • Make them drink a lot of hot beverages because that will loosen the mucus and will keep them hydrated.
  • Use a humidifier by placing one in your child’s room. It helps in keeping the air moist and helps with the chest congestion.
  • If the cough is persistent, take your child to the pediatrician.
  • Make them gargle with warm water so that they feel better.
  • Give them pain relieving medicines like ibuprofen after consulting the doctor


Natural Remedies

There are a number of natural flu remedies for kids that you can use to help them with the flu.

    • You need to make sure that they are well hydrated and this you can only accomplish by giving them water at regular intervals. Dehydration can cause a number of problems in children, and can raise their temperature. Look out for signs of dehydration that include no tetras, dry lips, infrequent urination, and dry skin. If you have an infant, you should breastfeed them more often to make sure that they are well hydrated and are getting all the important nutrients.


      • Make sure that you clear your child’s stuffed nose by breaking down the mucus. Nasal sprays aren’t recommended for really young children, so you can use a cool-mist humidifier. Another great option is to blow out with the help of a bulb syringe, right before bed.


    • If your child is over a year old, you can give them honey instead of medicine as it has anti bacterial properties.


    • Your child needs to rest in order to recover faster. Make sure that they are comfortable and run them lukewarm baths before they go to sleep. If its winter time, make sure the room is warm.


      • If nothing works and the health refuses to improve, you need to take the child to the doctor. Ask them about the precautions that you can take once your child’s health improves.


In conclusion, these are some of the flu remedies for kids that you can use.

                                                                           Fast Healthy Dinner Recipes for Kids

Eating together has a number of different benefits as it is seen that it boosts healthier eating habits and relieves stress. However, what to do if your kids are picky eaters? It becomes such a task to make food for them. If you are facing a similar issue, you have come to the right place, because this article will help you learn about fast healthy dinner recipes for kids.

Let’s have a look at all the recipes that taste amazing and are good for your child’s health:

Wagon Wheel Beef Soup

This is the perfect food for the winters because it is thick and rich and consists of spaghetti sauce and pasta, which is something that your children will absolutely love. The main ingredients of this dish are:

  • beef broth
  • ground round
  • kidney beans
  • onion
  • spaghetti sauce
  • Wagon wheel past

For the complete recipe and directions click here


Cheese Pizza

Your kids will love you for this and that is something we are 100% sure of. This is pizza at its best, because let’s face it, everyone loves cheese. The best part is that it is healthy and is made within half an hour. The main ingredients of this dish are:

  • Basic pizza dough
  • Mozzarella cheese
  • Parmesan cheese
  • Pizza sauce

For the complete recipe and directions click here

Greek Chicken with Angel Hair Pasta

This is one of the most popular fast healthy dinner recipes for kids and your kids will finish this in no time. This dish is very filling and you will be able to prepare this within 30 minutes. The main ingredients of this dish are:

  • Angel hair pasta
  • Boneless chicken breast
  • Diced tomatoes
  • Feta cheese
  • Lemon juice
  • Red onion
  • Yellow bell pepper

For the complete recipe and directions click here

Spaghetti and Meatballs

Kids absolutely love pasta and the meatballs add more flavor to the dish. If you really want to bring out the taste, you can use lean ground sirloin and turkey sausage. The main ingredients of this dish are:

  • Basil
  • Beef broth
  • Egg
  • Garlic
  • Ground sirloin
  • Onion
  • Parsley
  • Spaghetti
  • Sweet italian turkey sausage
  • Tomato paste
  • Tomatoes

For the complete recipe and directions click here

Southwestern Chicken Roll-Ups

This is the perfect fast healthy dinner recipes for kids that you can use this fall. This dish has only five ingredients, which means that you can make them in a few minutes. The main ingredients of this dish are:

  • Chicken breasts
  • Cilantro
  • Italian-seasoned breadcrumbs
  • Low-fat cream cheese
  • Picante sauce

For the complete recipe and directions click here


Easy Meatless Manicotti

This is the perfect recipe for your super picky kids. The main ingredients of this dish are:

  • Cottage cheese
  • Frozen chopped spinach
  • Manicotti pasta
  • Parmesan cheese
  • Part-skim mozzarella cheese
  • Pasta sauce

For the complete recipe and directions click here

In conclusion, here are the fast healthy dinner recipes for kids. Happy cooking!

                                                                            Dry Cough Remedies for Kids

Is your child a victim of the weather change? Are you in search of dry cough remedies for kids? If the answer to any of these questions is yes, you have come to the right place, because this article will talk about how you can treat the cough and improve your child’s health.

What Causes Cough?

Before we discuss anything, you need to know what is causing your child to cough. Children usually cough when their windpipe is irritated and this happens when they are making a lot of phlegm and mucus. Cough can also be a symptom of respiratory infection and is reflex action that is used to move irritating particles from the wind pipe. You would see that your child coughs more when they are lying down because the mucus is accumulated at the back of the throat.

Types of Coughs

There are four types of coughs, and you need to know about them so that you can learn what is affecting your child’s health.

  • Croup cough
  • Dry cough
  • Wet cough
  • Whooping cough

Croup Cough

It is a harsh dry cough that is usually caused by viral infections.

Dry Cough

It is caused by an infection such as a cold or flu.

Wet Cough

In this type of cough, mucus is found in the lungs and in the windpipe and is caused by fluid secretions.

Whooping Cough

Whooping cough is when the child gasps for breath after coughing.

Complications of Coughs

Coughing too much affects our health, which is why it is important you look for dry cough remedies for kids. Get in touch with doctor if any of the following points are applicable in your case:

  • You child is younger than one month
  • They show signs of breathing disorders
  •  They are coughing up blood
  •  They turn blue while coughing
  • They are having coughing spasms
  •  They have sinus infection
  •  They have chest pain
  • They have high fever
  • They have persistent cough that lasts for more than three weeks

Treatment for Coughs

Here are some dry cough remedies for kids that you can use:

  • Make sure that your child is drinking enough water because that will prevent the mucus from thickening
  • Give them hot beverages to drink.
  • Make sure that they inhale humidified air which you can do by keeping a damp towel in their room or keeping a bowl of hot steaming water.
  • Help them to inhale cool air as that will soothe the irritated wind pipe.
  • Give them over the counter medicine.
  • Get them vaccinated so that their immune system is strong.

Opt For Natural Remedies

One great way to take care of your child is to use natural ingredients. Some of the things that will help your child out are:

  • Anise Seed
  • Apple Cider Vinegar
  • Chicken Soup
  • Ginger
  • Herbal Cough Syrup
  • Herbal Tea
  • Honey
  • Lemon Juice
  • Steam
  • Suction Bulb
  • Vapour Rub
  • Warm Saline Water