kuidas toetada lapse tervist? - tammiste lasteaed · 2019. 3. 1. · pillow ﬁ ght play air guitar...

Kuidas toetada lapse tervist?

Kuidas toetada lapse tervist? 16. jaanuar 2019 Aitähh Sulle, kallis lapsevanem, kes Sa vähegi hoolid oma lapse tervisest ja leidsid aega oma kiires graafikus tulla täna siia ja kuulata ning kaasa rääkida.

Oled sammuke lähemal tervislikumale tulevikule!

Koostas: Kadri Janson (füsioterapeut ja ema)

Haigekassa infoleht

KMI= kehakaal (kg)/ pikkus m2 Näiteks 130cm (1,3m) pikk poiss, kes kaalub 25 kg, tema KMI on 14,8 ja see on normaalne KMI

Tähtsamate vitamiinide nimetused, tähistused ja olulisemad allikad

Rasvlahustuvad vitamiinidVitamiini tähis

Vitamiini nimi Parimad allikad

A retinoidid kala- ja loomamaks, või, karotenoidid – oranžid ja kollased köögiviljad (paprika, porgand, apelsin, papaia)

D kaltsiferoolid kalarasv, munakollane, või, pärm, rikastatud piimatooted ja määrdemargariin

E tokoferoolid taimsed õlid, seemned, pähklid, oliivid, täisterajahuK füllokinoonid spinat, kapsas, hernedVesilahustuvad vitamiinidVitamiini tähis

Vitamiini nimi Parimad allikad

B1 tiamiin idud, sealiha, pärm, kaerahelbed, täisteraviljatooted, pähklid

B2 riboflaviin maks, pärm, mandlid, muna, juust, brokoli, kaunviljad, kliid, seemned, spinat

PP, B3 niatsiin, nikotiinhape, niatsiinamiid, nikotiinamiid

kliid, maks, pärm, seemned, pähklid, idud, kala, linnuliha, seened

B5 pantoteenhape maks, pärm, kaunviljad, seened, pähklid, munad, kana, kartul, tomat, piim

B6 püridoksiin idud, kliid, kala, maks, pärm, pähklid, kana, kaunviljad, sea- ja veiseliha, munakollane, banaanid

H biotiin munakollane, pärm, maks, pähklid, kama, idud, neerudB9, 10, 11

folaadid, foolhape, folatsiin

pärm, maks, kaunviljad, idud, kliid, spinat, brokoli, lillkapsas, rohelised taimeosad, paprika, pähkel, maasikad, neerud

B12 kobalamiinid maks, munakollane, kala(konserv), juust, veiseliha, kana, piim

C askorbiinhape puu- ja köögiviljad, marjad, mahl - astelpaju, kibuvits, mustsõstrad, tikrid, maasikad, paprika, kaalikas, brokoli, tomat, kapsas, kartul, tsitruselised, kiivi

BUILDYOURBESTDAY.COM

VISIT BUILDYOURBESTDAY.COM AND CREATE THE BEST DAY EVER!

SWEATA best day wouldn’t be complete

without at least 60 minutes ofheart-pumping physical activity.

If you’re 5 to 13 years old, you need 9 to 11 hours of uninterrupted sleep each night, and if you’re 14 to 17, you need 8 to 10 hours.

You can’t have a best daywithout several hours of

light physical activity.

No more than 2 hours of recreational screen time each day and limited sitting

for extended periods.

STEP

Draw your favourite activities from each speed of the Canadian 24-Hour Movement Guidelines and share with the class.

________________́ S FAVE 4YOUR NAME

SLEEP SIT

CAN

ADIA

N

24-HO

UR MOVEMENT GUIDELINES



SWEAT ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESYou can’t have a best day without at least 60 minutes of heart-pumping physical activity. Here are some ideas to get you started!

Chase the boysCapture the fl ag

Ball hockey Chase the girlsChase a fairyBike that churns ice cream

Climb a mountain

Chase bubbles

Go to battle Hit a home runGolf Gymnastics Jungle gym Kick the can LacrosseJump on my parents’ bed

Shoot hoops

Climb the CN Tower

FootballDouble DutchDance FrisbeeEscape prisonDodgeball Giant ball pitFly in the sky

Ride a unicorn Run in the hallsRugbyRoll down a hill Run with my dog

Run for the busRollerblading Run from zombies

Martial arts

Play hockey with a pro

PaintballMoonwalk Obstacle course

Race my friends

Recess on MarsPogo stick Ride a horseRace a cheetah

Surfi ng, dudeSnowball fi ghtSkateboarding Swim from sharks

SoccerSledge hockey Swim in a lakeSumo-suit wrestling

Swim with mermaids

Tug-of-warTake shots on a pro hockey goalie

Swing to the sky

Take shots on a pro TennisSword fi ghta pirate

Trampoline

Bouncy castle



STEP ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESYou need several hours of light physical activity. Look at all the things you could do!

Backyard camping

Build a tree fortBuild a fort Climb a beanstalk

Balloon volleyball

Catch frogsBuild a sandcastle

Bowling Clean my roomBuild a snowman

Go on a date Help with chores

Go-karting HopscotchGo shopping Hide-and-seekHacky sackGo to the zoo Hit a piñataHelp cook dinner

Sail a pirate ship

Tube on a riverSwing Walk the plankSlide down a fi re pole

Visit the aquarium

Thumb warsSplash pad Walk my dogTreasure hunt

Collect bugs Fingerpaint the wall

Duck, duck, goose

Food fi ghtDogsledding Fly a drone Explore a parkDrum pots and pans

Fly a kiteExplore caves

Make mud angels

Play fetchPin the tail on the donkey

Roll in mudMusical chairs Play in the sprinkler

Play air guitarPillow fi ght Ride the grocery cart

Play dress-up

Juggle Make a booby trap

Leapfrog

Mini-putt

Jump in a leaf pile

Make a movieLimboJump in puddles

Marco PoloLip-sync like a rock star

Wash my dog WheelbarrowingWater-balloon fi ght

YogaWaterslide



SIT ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESNo more than 2 hours of recreational screen time and limited sitting for extended periods.

Arts and crafts DaydreamChat with grandparents

Bake cookies

Do my hair

ColouringBuilding blocks Cuddle puppies

Make music Paper airplanesMake secret potions

Paint my nailsMake funny faces

Eat my favourite food

Host a tea partyGo fi shing Hot air balloon ride

Homework Jigsaw puzzle

Pick my nosePass notes Perform magic Play board games

Play with toys Staring contestRide a Zamboni

Limo rideKaraoke

Text a friend Unwrap presents

Tablet time Take selfi es Virtual reality experience

Watch cartoons



SLEEP ACTIVITIESCANADIAN 24-HOUR MOVEMENT GUIDELINESA best day always ends with a good night of uninterrupted sleep.

Sleep in a bed fi lled with

kittens

Sleep in a mermaid blanket

Sleep in a hammock

Sleep in a castle

Sleep in a spaceship

Sleep in the backyard

Sleep in my own bed

Sleep in my parents’ bed

Sleep in the jungle

Sleep on 100 mattresses

Sleep on a magic carpet

Sleep on a cotton candy

cloud

Sleep on a bed of slime

Sleep on a waterbed

Sleep on the sofa

Sleep under the stars

Sleep under the sea

Sleep under fi reworks

Sleepover party

kuidas toetada lapse tervist? - tammiste lasteaed · 2019. 3. 1. · pillow ﬁ ght play air guitar...

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