{"id":30547,"date":"2025-09-15T14:51:28","date_gmt":"2025-09-15T18:51:28","guid":{"rendered":"https:\/\/polkhealthcareplan.net\/?p=30547"},"modified":"2025-11-17T08:14:34","modified_gmt":"2025-11-17T13:14:34","slug":"habitos-saludables-para-ninos-sanos","status":"publish","type":"post","link":"https:\/\/polkhealthcareplan.net\/es\/blog\/healthy-habits-for-healthy-kids\/","title":{"rendered":"H\u00e1bitos saludables para ni\u00f1os sanos"},"content":{"rendered":"<p>Septiembre es el Mes Nacional de la Obesidad Infantil. En un pa\u00eds donde aproximadamente <a href=\"https:\/\/www.cdc.gov\/obesity\/childhood-obesity-facts\/childhood-obesity-facts.html\" target=\"_blank\" rel=\"noopener\">1 de cada 5 ni\u00f1os y adolescentes padece obesidad<\/a>, crear h\u00e1bitos saludables para los ni\u00f1os puede resultar abrumador. Como padre o cuidador, usted quiere apoyar el bienestar de su hijo, pero \u00bfpor d\u00f3nde empezar? \u00bfCu\u00e1nta actividad es suficiente? \u00bfCu\u00e1nto tiempo frente a la pantalla es demasiado? Ah\u00ed es donde entra en juego el enfoque 5-2-1-0. Se trata de una gu\u00eda sencilla para crear rutinas m\u00e1s saludables para toda la familia, f\u00e1cil de recordar y divertida de practicar juntos.<\/p>\n<h2>\u00bfC\u00f3mo puedo conseguir que mis hijos coman m\u00e1s fruta y verdura?<\/h2>\n<p>Intenta consumir al menos cinco raciones de fruta y verdura al d\u00eda. \u00bfCu\u00e1nto es una raci\u00f3n? Una raci\u00f3n es aproximadamente del tama\u00f1o de tu pu\u00f1o (y para tus hijos, del tama\u00f1o de su pu\u00f1o). Esta puede ser una gran oportunidad para probar nuevos alimentos.<\/p>\n<h3>Involucre a sus hijos para fomentar una alimentaci\u00f3n sana<\/h3>\n<figure id=\"attachment_30551\" aria-describedby=\"caption-attachment-30551\" style=\"width: 300px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-30551 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-child-helping-wash-fruit-300x225.jpg\" alt=\"Ni\u00f1o y adulto lavan juntos la fruta, promoviendo h\u00e1bitos saludables para los ni\u00f1os.\" width=\"300\" height=\"225\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-child-helping-wash-fruit-300x225.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-child-helping-wash-fruit-768x576.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-child-helping-wash-fruit.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-30551\" class=\"wp-caption-text\">Hacer que los ni\u00f1os ayuden a preparar su propia comida puede hacer que les apetezca m\u00e1s comerla.<\/figcaption><\/figure>\n<p><!--StartFragment --><\/p>\n<ul>\n<li class=\"pf0\">Deje que sus hijos elijan una fruta o verdura nueva en el supermercado y d\u00edgales c\u00f3mo les gustar\u00eda probarla. \u00bfLa probamos cocida, cruda o ambas cosas?<\/li>\n<li class=\"pf0\">Cocine m\u00e1s comidas en casa con su familia. Haga que sus hijos le ayuden a preparar su propia comida. Los m\u00e1s peque\u00f1os pueden cortar la lechuga, lavar el br\u00f3coli o mezclar ingredientes, mientras que los mayores pueden ayudar a pelar frutas o verduras, cascar huevos o medir ingredientes. Cuanto m\u00e1s familiarizados est\u00e9n los ni\u00f1os con la comida, m\u00e1s probabilidades habr\u00e1 de que se la coman.<\/li>\n<li class=\"pf0\">La fruta y la verdura contienen fibra, que puede ayudar a mejorar la digesti\u00f3n y favorecer la saciedad y la satisfacci\u00f3n.<\/li>\n<li class=\"pf0\">Las frutas y verduras son una buena fuente de vitaminas y minerales y ayudan a reforzar la inmunidad y prevenir enfermedades.<\/li>\n<li class=\"pf0\">La fruta congelada y enlatada tambi\u00e9n cuenta. Elige las que no lleven az\u00facar a\u00f1adido ni sirope.<\/li>\n<li class=\"pf0\">Intenta comer frutas y verduras de distintos colores para obtener todos los nutrientes.<\/li>\n<\/ul>\n<h2>Dos horas de pantalla para los ni\u00f1os<\/h2>\n<p><!--StartFragment --><\/p>\n<p class=\"pf0\">Mantener el tiempo de pantalla recreativo en dos horas o menos al d\u00eda contribuye a crear h\u00e1bitos saludables para los ni\u00f1os. Por \u201ctiempo frente a una pantalla\u201d se entiende el tiempo dedicado a ver la televisi\u00f3n, jugar a videojuegos, navegar por el tel\u00e9fono o utilizar una tableta para divertirse, es decir, no para ir al colegio o trabajar. <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/childrens-health\/in-depth\/screen-time\/art-20047952\" target=\"_blank\" rel=\"noopener\">Para ni\u00f1os de 2 a 5 a\u00f1os<\/a>, Limite el tiempo de pantalla a una hora diaria de programaci\u00f3n de alta calidad. Evite que los ni\u00f1os menores de 2 a\u00f1os pasen tiempo frente a la pantalla.<\/p>\n<h3>Consejos para reducir el tiempo frente a la pantalla y promover alternativas<\/h3>\n<p><!--EndFragment --><\/p>\n<p><!--StartFragment --><\/p>\n<ul>\n<li class=\"pf0\">Mant\u00e9n los televisores fuera de las habitaciones de los ni\u00f1os.<\/li>\n<li class=\"pf0\">Sea creativo con actividades no relacionadas con la pantalla, como jugar a un juego con sus hijos o aprender una nueva habilidad. El juego al aire libre, las manualidades, los rompecabezas, los bloques de construcci\u00f3n u otros materiales, tocar un instrumento, escuchar audiolibros o leer son tambi\u00e9n algunas opciones estupendas.<\/li>\n<li class=\"pf0\">Establece momentos sin pantalla, como la hora de comer y por la noche.<\/li>\n<\/ul>\n<h2>Una hora de ejercicio para los ni\u00f1os<\/h2>\n<p><!--StartFragment --><\/p>\n<p class=\"pf0\">Realice al menos una hora de actividad f\u00edsica al d\u00eda. <a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/children.html\" target=\"_blank\" rel=\"noopener\">Los ni\u00f1os de 6 a 17 a\u00f1os deben hacer 60 minutos o m\u00e1s<\/a> de actividad f\u00edsica diaria. Esto puede incluir tiempo activo en la escuela, juego libre en casa o participaci\u00f3n en deportes.<\/p>\n<h3>Formas divertidas de hacer ejercicio en familia<\/h3>\n<figure id=\"attachment_30550\" aria-describedby=\"caption-attachment-30550\" style=\"width: 300px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-30550 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-teen-girl-playing-soccer-300x225.jpg\" alt=\"Ni\u00f1os jugando un partido de f\u00fatbol al aire libre, ilustrando c\u00f3mo hacer que los ni\u00f1os se muevan mediante actividades f\u00edsicas divertidas.\" width=\"300\" height=\"225\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-teen-girl-playing-soccer-300x225.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-teen-girl-playing-soccer-768x576.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-teen-girl-playing-soccer.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-30550\" class=\"wp-caption-text\">La actividad f\u00edsica puede incluir tiempo activo en la escuela, juego libre en casa o participaci\u00f3n en deportes.<\/figcaption><\/figure>\n<p class=\"pf0\"><!--EndFragment --><\/p>\n<p><!--StartFragment --><\/p>\n<ul>\n<li class=\"pf0\">Ayude a sus hijos a mantenerse activos dando un paseo familiar a pie o en bicicleta.<\/li>\n<li class=\"pf0\">Visitar un parque o ir a nadar. (<a href=\"https:\/\/www.polk-county.net\/things-to-do\/parks-and-recreation\/\">Haga clic aqu\u00ed para encontrar el parque del condado de Polk m\u00e1s cercano.<\/a>)<\/li>\n<li class=\"pf0\">S\u00ed, las tareas dom\u00e9sticas cuentan como actividad. Pasar la aspiradora, quitar el polvo, barrer, lavar el coche o cortar el c\u00e9sped son formas de moverse.<\/li>\n<li class=\"pf0\">Ens\u00e9\u00f1ales tus pasos de baile o tu deporte favorito. Cuando los ni\u00f1os ven que los adultos que les rodean disfrutan de una actividad, es posible que tambi\u00e9n quieran probarla.<\/li>\n<\/ul>\n<h2>\u00bfCu\u00e1les son las mejores bebidas saludables para los ni\u00f1os?<\/h2>\n<p><!--EndFragment --><\/p>\n<p class=\"pf0\"><!--StartFragment --><\/p>\n<p class=\"pf0\">Limitar las bebidas azucaradas como el ponche de frutas, las bebidas para deportistas y los refrescos a <strong>cero<\/strong>.<\/p>\n<h3>Bebidas sin az\u00facar: Consejos creativos para hidratarse<\/h3>\n<figure id=\"attachment_30549\" aria-describedby=\"caption-attachment-30549\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-30549 size-medium\" src=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-healthy-fruit-water-300x223.jpg\" alt=\"Una jarra transparente llena de agua, fresas frescas y rodajas de lim\u00f3n al aire libre, representando bebidas saludables para los ni\u00f1os.\" width=\"300\" height=\"223\" srcset=\"https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-healthy-fruit-water-300x223.jpg 300w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-healthy-fruit-water-768x571.jpg 768w, https:\/\/polkhealthcareplan.net\/wp-content\/uploads\/2025\/09\/web-blog-healthy-fruit-water.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-30549\" class=\"wp-caption-text\">A\u00f1ada fruta al agua para darle m\u00e1s sabor y un toque divertido.<span style=\"font-size: 16px;\">Bebidas sin az\u00facar: Consejos creativos para hidratarse<\/span><\/figcaption><\/figure>\n<ul>\n<li class=\"pf0\"><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/rethink-your-drink\/index.html\" target=\"_blank\" rel=\"noopener\">Beber agua y leche blanca<\/a>. El agua ayuda a digerir los alimentos, eliminar los residuos y mantener los niveles de energ\u00eda. Un ni\u00f1o lo dijo mejor: \u201c\u00a1Nuestros cuerpos est\u00e1n hechos de agua, no de refrescos!\u201d.\u201d<\/li>\n<li class=\"pf0\">A\u00f1ade limones o limas al agua para darle m\u00e1s sabor y un toque divertido.<\/li>\n<li class=\"pf0\">Deja que los ni\u00f1os elijan su botella de agua o su pajita para que beber agua sea m\u00e1s emocionante.<\/li>\n<li class=\"pf0\">Congele botellas de agua para hidratarse con hielo o cubitos de hielo con fruta en su interior y a\u00f1\u00e1dalos al agua para animar su vaso.<\/li>\n<li class=\"pf0\">Predica con el ejemplo. Evita las bebidas azucaradas y bebe agua durante todo el d\u00eda, y es m\u00e1s probable que tus hijos sigan tu ejemplo.<\/li>\n<\/ul>\n<p class=\"pf0\"><!--StartFragment --><\/p>\n<p>Utilice la <strong>5-2-1-0<\/strong> para fomentar el bienestar de su familia a lo largo de toda la vida. Seguir estos sencillos pasos ayuda a reducir el riesgo de obesidad infantil y a crear comportamientos de salud sostenibles que pueden durar toda la vida. No se trata de alcanzar la perfecci\u00f3n, sino de progresar.<\/p>\n<p>Empiece poco a poco, sea constante y divi\u00e9rtase. Los peque\u00f1os cambios marcan una gran diferencia. Para obtener m\u00e1s informaci\u00f3n sobre los beneficios y recursos disponibles para su familia a trav\u00e9s del Polk HealthCare Plan, visite la p\u00e1gina web <a href=\"https:\/\/polkhealthcareplan.net\/es\/centro-de-miembros\/\">Centro de Miembros<\/a>.<\/p>\n<p>Andrea Nikolai, MPH, RDN, LDN, es dietista titulada y trabaja con la Extensi\u00f3n de la Universidad de Florida y el condado de Polk impartiendo clases de alimentaci\u00f3n y nutrici\u00f3n. Comun\u00edquese con ella al (863) 519-1072 o <a href=\"mailto:andreanikolai@ufl.edu\">andreanikolai@ufl.edu<\/a>.<\/p>\n<p>Para obtener ayuda adicional sobre diversos temas de salud, tambi\u00e9n puede explorar los servicios locales de <a href=\"https:\/\/polkhealthcareplan.net\/es\/centro-de-miembros\/#provider\">profesionales sanitarios<\/a> que se especializan en la actividad f\u00edsica infantil, el bienestar mental y la gesti\u00f3n de la salud en general.<\/p>\n<p><!--EndFragment --><\/p>\n<p class=\"pf0\"><!--EndFragment --><\/p>\n<p><!--EndFragment --><\/p>\n<p><!--EndFragment --><\/p>","protected":false},"excerpt":{"rendered":"<p>September is National Childhood Obesity Month. In a country where approximately 1 in 5 children and adolescents has obesity, building healthy habits for kids can feel overwhelming. As a parent or caregiver, you want to support your child\u2019s well-being\u2014but where do you start? How much activity is enough? How much [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":30548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[47,51,48,49,46,50],"class_list":["post-30547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-childhood-obesity","tag-healthy","tag-healthy-eating","tag-healthy-foods-for-kids","tag-obesity","tag-parenting"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Habits for Healthy Kids | Polk Health Plan Blog<\/title>\n<meta name=\"description\" content=\"Discover effective healthy habits for healthy kids to improve childhood wellness with fun non-screen activities, and healthier food and drink options.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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