Health and Nutrition

Nutrition

Balanced Diet:

• This is fundamental to your child’s growth and development. A balanced diet provides the essential nutrients needed for energy, growth, and brain development.
• Ensure their meals include a variety of fruits, vegetables, whole grains, proteins, and dairy products.
• Limit the intake of sugary snacks and beverages. Opt for healthier alternatives like fruits, nuts, and yogurt.

Introducing Solid Foods:

• When introducing solid foods to your baby, start with simple, single-ingredient foods. Gradually introduce a variety of fruits, vegetables, grains, and proteins.
• Avoid added sugars and excessive salt.

Healthy Eating Habits:

• Encourage healthy eating habits by offering a variety of nutritious foods.
• Teach your children to eat in moderation and to listen to their body’s hunger cues. Avoid forcing them to eat if they are not hungry.
• Involve your children in meal planning and preparation. This can help them develop an interest in healthy foods and understand the importance of a balanced diet.
• Create a positive mealtime environment by eating together as a family and being a role model for healthy eating.

The Prophet Muhammad (ﷺ) advised on moderation:

حَدَّثَنَا هِشَامُ بْنُ عَبْدِ الْمَلِكِ الْحِمْصِيُّ، حَدَّثَنَا مُحَمَّدُ بْنُ حَرْبٍ، حَدَّثَتْنِي أُمِّي، عَنْ أُمِّهَا، أَنَّهَا سَمِعَتِ الْمِقْدَامَ بْنَ مَعْدِيكَرِبَ، يَقُولُ سَمِعْتُ رَسُولَ اللَّهِ ـ صلى الله عليه وسلم ـ يَقُولُ ‏ “‏ مَا مَلأَ آدَمِيٌّ وِعَاءً شَرًّا مِنْ بَطْنٍ حَسْبُ الآدَمِيِّ لُقَيْمَاتٌ يُقِمْنَ صُلْبَهُ فَإِنْ غَلَبَتِ الآدَمِيَّ نَفْسُهُ فَثُلُثٌ لِلطَّعَامِ وَثُلُثٌ لِلشَّرَابِ وَثُلُثٌ لِلنَّفَسِ ‏”‏ ‏.‏

Miqdam bin Madikarib said: “I heard the Messenger of Allah (ﷺ) say: ‘A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.’”

Sunan Ibn Majah 3349

Hydration:

• Encourage your child to drink plenty of water throughout the day.
• Proper hydration is essential for their physical and cognitive functions.

Physical Activity and Exercise

Regular physical activity is crucial for your child’s physical health and overall well-being.

Daily Exercise

• Encourage at least 60 minutes of physical activity every day. This can include activities like playing sports, riding bikes, or simply running around in the park.
• Make physical activity a family affair. Go for walks, play games, or engage in other activities together.

Limiting Screen Time

• Limit your child’s screen time to ensure they have plenty of opportunities for physical activity.
• Excessive screen time can lead to sedentary behaviour and impact your child’s physical health. Encourage outdoor play and active hobbies.

Sleep

• Ensure your child gets adequate sleep, as it is crucial for their growth and development.
• Establish a regular bedtime routine to help them get the recommended amount of sleep for their age.

Hygiene

Personal Hygiene

• Teach your children the importance of regular handwashing, especially before meals and after using the bathroom.
• Encourage daily bathing and oral hygiene, including brushing teeth at least twice a day and flossing.
• Teach children to perform Istinja (ritual purification) after using the toilet. Istinja involves cleaning oneself with water, using the left hand. It’s an essential practice in Islam to maintain cleanliness and purity.

Clean Environment

• Maintain a clean home environment to reduce the risk of infections and allergies.
• Regularly clean and disinfect common areas and frequently touched surfaces.
• Properly store and dispose of waste to prevent pests and odours.
• Use natural cleaning products or environmentally friendly alternatives.
• Wash and change bed linens regularly.
• Vacuum carpets and upholstery to remove dust and debris routinely.

Regular Medical Check-ups

Routine Health Visits

• Schedule regular health check-ups with a paediatrician to monitor your child’s growth and development. Keep up with vaccinations and other preventive health measures.
• Always query whether the medication is halal as gelatine is commonly used in a range of medicines, including many capsules and some other vaccines (i.e., MMR VAXPRO and Fluenz Nasal flu vaccines have pork gelatine – the Priorix MMR vaccine is halal).

Dental Check-ups

• Regular dental visits are important to ensure good oral health. Teach your children the importance of dental hygiene and regular check-ups.

Vision and Hearing

• Periodically check your child’s vision and hearing to catch any potential issues early.

Teaching Healthy Habits

Role Modelling

• Children learn by observing their parents. Model healthy eating, regular physical activity, and good hygiene practices for your children to emulate.

Education

• Teach your children the Prophet Muhammad (ﷺ)’s hygiene habits (i.e., the natural practices, his grooming routines, weekly jummah ghusl, the use of miswak’).
• Educate your children about the benefits of healthy habits. Explain how nutrition, exercise, and hygiene contribute to their overall well-being.

Consistency

• Be consistent in enforcing healthy habits. Regular routines help children understand the importance of these practices and incorporate them into their daily lives.

By focusing on these aspects of health and nutrition, you can ensure that your child develops healthy habits that will benefit them throughout their life. Remember, your example as a parent is the most powerful tool in teaching and reinforcing these habits.