As we use our hands and feet daily, these can be prone to bacteria. Thus, caring for our nails is necessary to prevent dirt build-up and infection, which can harbor underneath our nails. But what nail care tools do we need?

Our nails serve as a shield. And without proper care, the tissues beneath them can acquire bacterial infections.

Aside from this, the nails also function as an indicator of illnesses, such as kidney disease, liver disease, malnutrition, and other health problems through nail discoloration. Normal and healthy nails are smooth and consistent in color.

Why is Nail Care Important?

Commonly associated with women, nail care is also for men, as is for everyone. For adults, regular trimming of the nails should be done weekly to avoid germs and bacteria from residing beneath the nails.

Specific nail care tools are used in achieving properly trimmed toenails and fingernails, and to avoid painful nail conditions. Manicurists and pedicurists can help in your nail care, but it can also be done at home as part of proper personal hygiene.

What Are the Most Common Nail Care Tools

Doing your manicures and pedicures can be easy, you just need to have the proper tools.

Nail Clippers

Also known as a nail cutter, this is the most used tool by many in cutting, shaping, and trimming our nails. This tool is commonly made of stainless steel, perfect for keeping it sharp enough to cut those hardened nails.

Nail File

The job of the nail file is to smooth out the edges of the nails after trimming. It is necessary to avoid scratches and wounds brought by rough and sharp edges of the nails after the trim. It is also used to shape the nails.

Pusher/Nail Cleaner

A nail pusher is used to remove dead skin and excess cuticles by pushing it back slowly. Meanwhile, the spoon-shaped at the opposite end of the tool can be used to remove the accumulated dirt under the nails.

Cuticle Nipper

This tool is intended to pull, remove, or trim dead skin, dry skin, and cuticles around the nails, as well as ingrown nails. The cuticle nipper is similar to the look of pliers but smaller and thinner.

Nail Scissors

It is a tool exclusively used for trimming tiny nails and cuticles around the nails. The blades of the nail scissors are pointed and thin as it is only for tiny parts of the nails that need extra care.

Nail Brush

After removing the cuticles, dead skin, and other dirt from the nails, a nail brush is used for a thorough cleaning. It removes the dirt and leaves the nails neat and clean.

Nail Fungus Causes and Treatment: How to Get Rid of it?

Tweezers

Tweezers have multiple purposes. Its tiny and thin tip is designed for picking up tiny hair or dirt from the nails. It can also be used in designing the nails by putting detailed nail arts and accessories.

Nail Polish Remover

From the name itself, it functions as a remover of remaining nail polish on the nails. It is often used by people who like to change and apply different colors and designs of nail polish frequently. Most nail polish removers are in liquid form, but it also comes as wipes that are easier to use.

The old nail polish remover formula was typically acetone-based, but it has now gradually been replaced by ethyl acetate. Acetone is harmful to the nails and skin

Cotton Swabs

Cotton swabs are useful for wiping off the excess nail polish that gets on inside your nails and above your skin. It helps in giving a neat look for the nails after applying nail polish.

Reminders

When cleaning your hands and feet, take safety precautions especially if you have comorbidities such as diabetes. Unclean tools, tools that have rust, or tools that haven’t been maintained properly may cause infection when the person accidentally injures themselves. W

If you’re having your nails professionally done, you may also opt to bring your own tools for your manicure and pedicure.

Key Takeaways

Nail care should be part of our personal hygiener. It is necessary as it protects the sensitive tissues beneath our nails that are prone to infection and bacteria. However, nail care should be done using appropriate tools to achieve healthy and clean nails and to avoid any harm caused by trimming and the like.

Many people overlook the importance of manicures and pedicures. Many consider it unnecessary. But nail care directly impacts our health.

Importance of Manicures and Pedicures

Getting a manicure (manicure) and a pedicure (feet) from time to time has a lot of benefits. Your fingernails and toenails act as a barrier that protects the tissues on your fingers and toes. It is one of the defenses against bacterial and fungal infections.

Here are more reasons why you should invest in manicures and pedicures.

Removes dry skin

Professionally done manicures and pedicures include scrubbing and scraping off dead dry skin especially on the soles of the feet. Nourished and exfoliated feet crack less in dry temperatures, preventing fissures and infections. Regular exfoliation also minimizes foot odor.

Buffing improves blood circulation

Buffing or the act of polishing and rubbing the nails using fine grit makes your nails look shiny and healthy. Buffing also promotes blood circulation in the nail bed, encouraging nail growth.

In addition, buffing is a great way to achieve shiny nails without the use of nail polish. But buffing too often or too vigorously is dangerous. It can weaken and thin your nails. Thus, it should be done only once a month.

Massage benefits

Most mani-pedi treatments include a massage. Massaging your hands and feet not only promotes relaxation but also improves blood circulation. This promotes faster healing (especially if you have cuts) and encourages new skin growth.

Prevents infections

Our hands and feet are always exposed. It easily comes in contact with chemicals, dirt and pollution, which makes it prone to bacterial, fungal and even viral infections.

Getting a mani-pedi treatment reduces the chances of bacterial and fungal growth on the nails. Bacterial and fungal infections on the nails can cause a lot of discomforts and, in some cases, it can also be crippling.

Early detection of health problems

Our nails give clues to our overall health. By looking at the nails, we can detect many medical conditions such as anemia, lung disease, and skin problems. A professional nail technician is trained to spot these signs and they can advise you to seek medical attention immediately.

Considerations Before Getting a Mani-Pedi

Getting a manicure and pedicure is generally safe but if it is done wrong, it can pose health problems. If you have plans of going to a salon for your manicure-pedicure appointment, make sure you do a quick inspection.

Sanitation and safety

Check if your nail technician has the necessary license or experience required. Check if the stations are sanitized and cleaned.

It is also advised to bring your tools. If you don’t have your own tools, make sure that the tools, foot baths, and filters that will be used are thoroughly disinfected. Contaminated tools can cause viral, bacterial, and fungal infections.

Avoid if you have active sores

Do not get a mani-pedi if you have any open wounds. Cuts, rashes or wounds will expose you to bacteria.

It is even advised to shave your legs only after getting a pedicure. Shaving before the procedure increases your risk of getting infections.

Nail Care at Home

If you are doing your manicure or pedicure on your own, do some research on the proper techniques and best practices.

Best practices include:

• Cutting nails straight across
• Avoid forcefully pushing back cuticles
• Do not cut cuticles
• Avoid “digging out” ingrown toenails

Nail health is not just about getting a manicure and pedicure but it is also about taking care of your nails daily.

• Keep your hands and feet moisturized especially during dry weather.
• Do not bite your nails but trim them often so that they don’t accumulate grime that might cause infections.

Key Takeaways

Do not ignore the importance of manicures and pedicures. A mani-pedi is essential to keeping our nails, hands, and feet healthy. How often you should get a manicure and pedicure depends on your lifestyle. It is advised to include a mani-pedi in your self-care regimen at least once a month.

Nail care procedure isn’t just about making your nails look nice. It’s about maintaining healthy nails to prevent infections that can cause problems. Read on to learn more.

Nail care procedure do’s and don’ts

Keep our hands clean

It is surprising how many people don’t wash their hands regularly. Only 19%, or one in five people globally wash their hands with soap after defecating.

We use our hands to interact with our environment. Following this, a lot of dirt, grime, and bacteria stick to not only our hands but also our nails. While most of that dirt can be washed off easily enough, a lot of the bacteria and dirt can get trapped under our nails and require more attention to get rid of.

Make sure to take care of this dirt to make sure that your fingernails don’t become hotbeds for bacterial or fungal infections. Wearing gloves when working jobs that require you to touch dirty things regularly is another great way of keeping your hands and nails clean and protected.

Toe nail care procedure: Wash your feet at least once a day

Many people overlook taking care of their feet, or even washing them. There is a lot of dirt and sweat that builds up in the feet. Not washing our feet at least once a day may lead to bacterial and fungal infections.

Keep your cuticles healthy

A lot of people don’t like how cuticles look and so have them removed in salons during their nail care procedures. However, our cuticles are like tiny shields that protect the nail bed. Pushing them back too much or completely removing them every time can compromise your nail bed and may expose it to bacteria and other germs. Good nail care procedure includes taking care of your cuticles.

Don’t split or crack the nails

There are a lot of ways that you can potentially crack your nails. But a cracked nail can leave openings for bacteria and other germs to slip through. There are a few things you can do to prevent cracking.

• Moisturize. Moisturizing isn’t just for the skin. Keeping the fingers and nails moisturized is also very important because this can keep your nails and the skin around your nails adequately hydrated and therefore more resistant to cracking.
• Keep nails dry. Avoid soaking your hands in water for too long because this can actually cause nails to split or crack. Keeping your nails not too dry and not too wet is the key. This is because when nails are soaked in water for long periods of time they expand, and when they dry up, they shrink again. Having this expanding and shrinking process repeated too frequently can lead to nail splitting because of the constant warping.
• Proper filing. Typically, people will grind the nail file back and forth on their nails. However, there is a technique to avoid damaging the nails. Part of a good nail care procedure is filing in one direction only. Although slower, this will prevent too much agitation in your nail bed. A back and forth motion will agitate the nail bed too much and may cause tearing, which may possibly lead to an infection.

Part of a good nail care procedure is staying healthy

Since nails are a reflection of our overall health, staying healthy, and eating a balanced diet with ample vitamins and nutrients is important. Minerals and vitamins, specifically vitamin B, are vital to keeping nails strong and healthy.

Protect your hands

Avoid too much contact with harsh chemicals like muriatic acid and bleach that are common in strong cleaners. This is important especially if your occupation or hobbies expose you to these chemicals. Avoiding them completely is preferred but wearing thick gloves is recommended if unavoidable.

Key Takeaway

Nail care is a very simple and important part of our hygiene and routine. Good nail care procedure is important to keep nails both good-looking, and healthy.

Have you ever paid much attention to your nails? For some, the answer might be yes, as maintaining the appearance of your nails is essential to self-grooming. However, some people may occasionally give their nails a trim but don’t really have much to say about them. The nails can be easy to ignore but did you know they too can play an essential role in a person’s health?

Why are Nails Important?

The nails of the fingers and toes are part of the integumentary system, which consists of the parts of the body that enables sensation and which protect the other parts of the body from external damage.

The nails, in particular, are made of compacted sheets of keratin, which is a protein that also helps in the formation of hair and the epidermis of the skin.

Although the nails are considered to be just “accessory structures” of the integumentary system, they contribute to making your life a bit easier. Aside from protecting the fingers from damage, nails also make it easier to grasp certain things.

Parts of the Nail

When it comes to understanding healthy nails vs unhealthy nails, you must first know the unique parts of the nail. The nail consists of three main parts namely:

• Free margin
• Nail plate
• Nail root

However, the nails grow from the nail root or nail matrix, which is located under the skin. The nail matrix contains cells that divide and push out sheets of dead cells containing keratin, which is what we see as the nail plate.

Fingernails usually grow faster than toenails. In fact, fingernails can grow 0.55 mm to 1.2mm every week.

How to Take Care of Your Nails

Practicing good hygiene and self-grooming habits can make a world of difference between having healthy nails vs unhealthy nails. Below are a few tips and good habits to practice to ensure that your nails stay in good shape:

Do not cut your cuticles

The cuticle is a translucent layer of dead skin cells that are usually located at the edge of the nail plate. If you’ve gotten into the habit of cutting off your cuticles when cutting your nails, or whenever you’re getting a manicure then it’s probably best to stop doing that. The cuticle prevents bacteria from entering the area of the nail matrix, and cutting it shorter makes the nail more vulnerable. If you accidentally cut yourself with unclean tools, you also expose yourself to more bacteria.

Next time you get a manicure, ask your nail technician to simply push back the cuticles instead of cutting them.

Cut your nails according to the shape of your finger

According to the American Academy of Dermatology Association, trimming your nail in the shape of your fingertips ensures that the nail remains strong. Typically, nails are cut straight across then gently rounded at the edges.

Protecting your hands also protects your fingernails

Whenever you’re washing dishes, cleaning, or handling any harsh chemicals it’s best to use gloves in order to protect not only the skin, but also the fingernails as well. This can prevent bacteria from growing under the nail.

Don’t bite your nails

People bite their nails for a variety of reasons. However, this habit can be extremely harmful to your nails. Too much nail-biting can cause irritation and may lead to infections in the skin near the nail or in the nail itself. One way to curb the nail-biting habit is to find something else to fidget with.

Don’t wear shoes that are too tight

Wearing shoes that are too tight can cause damage to the toenails and even result in chronic foot pain. The mere consideration of what you wear on the daily will spell the difference between healthy nails vs unhealthy nails.

Manicures and Pedicures

Some people go to salons to get manicures or pedicures. If you’re someone who gets manicures or pedicures regularly, make sure to remember the following:

If you can, bring your own tools like nail clippers and nail files. This can ensure that you won’t be acquiring infections from tools that were used on someone else. If you can’t bring your own tools, make sure that the tools used by your nail technician are sterilized and cleaned properly.

It may also be beneficial to skip the nail polish. Harsh chemicals like nail polish or nail polish remover can damage the nails and cause them to become discolored or brittle. If you suspect your nails are becoming weaker because of repeated manicures or pedicures, use a nail hardener. Also, opt for acetone-free nail polish removers when they’re available.

Healthy Nails vs Unhealthy Nails: Signs of Nail Trouble

When it comes to the consideration of Usually, a change in color or texture will tell you the difference between healthy nails vs unhealthy nails. Below are a few indications of underlying issues in the nail:

• Nails that have turned white all over, and not just the tips, may be indicative of hepatitis or kidney failure.
• When a person is anemic, their nails can appear paler than usual.
• Nails that are turning yellow can be a sign of damage from nail polish, or the onset of a fungal infection.
• Indentations that run across the sides of the nails, known as Beau’s Lines, can be a sign of psoriasis or problems concerning the function of the kidney.
• When the nail plate lifts away from the skin of the nail bed, it could be indicative of thyroid disease or result from a fungal infection.

Key Takeaways

Healthy nails vs unhealthy nails, how do you know? The nails are a part of the body that’s often overlooked, but this doesn’t mean that you shouldn’t be taking care of them. Remember to trim them regularly and avoid any harmful habits such as biting or applying nail polish. If you notice any sudden discoloration or changes in appearance, then consult a medical professional to determine the root of your problem.

Fingernails and Health Conditions: The Appearance of Healthy Nails

It is important to understand how fingernails and health conditions are connected. But first, what does a normal fingernail look like? The appearance of fingernails, indeed, differs from person to person, but there are commonalities. Generally, fingernails should be:

• Pinkish. They do not have to be really pink. Most of the time they are pale pink. This indicates that you have healthy blood flow underneath the nail (nail bed). If you put pressure on the nail, the pinkish tinge will disappear but should return immediately after pressure is released.
• Smooth. When you feel the surface of your fingernails, you should not notice bumps or pits (indentations). You may find vertical lines, but they are light and almost unnoticeable unless you look closely.
• Strong. Your fingernails must not break easily, unless of course with applied force. Brittle nails are not normal. If they are weak, it may be a cause of concern.

Color Changes in Fingernails and Health Conditions Associated to Them

Changes in the appearance of fingernails can point to other underlying health conditions. What do they mean?

White Nails or Terry’s Nails

It is normal to see white fingernail tips. But if the entire nail has turned white, it may signify another health condition. To better notice, this, look at the lunula of your nail. The lunula is the crescent-shaped part at the base of the nail. If the lunula is indistinguishable because the entire nail is white, this should raise concern. The following conditions can cause white nails:

• Liver disorders, like hepatitis
• Kidney problems, even kidney failure
• Low levels of protein in the body
• Rarely, congestive heart failure

Yellow Nails

Do not panic if your nails turn yellow after removing the nail polish. That’s normal. Smoking can also cause yellowing of the nails. However, this particular change in the fingernails may mean you have:

• A fungal infection
• Thyroid disease
• Psoriasis (often, yellow-red tinge)

Pale Nails

It is important to know how certain changes in fingernails and health conditions manifest as these underlying conditions may be prevented. If the pinkish tinge is replaced by paleness, check for the following conditions:

• Malnutrition
• Anemia
• Liver disease
• Congestive heart failure

Blue Nails

People who undergo surgery are often asked to remove their nail polish. This is because the doctors and nurses need to see if the nails will turn blue during the operation. Blue nails often mean a lack of oxygen supply. However, they may also suggest:

• Lung disorders, like emphysema
• Heart problems
• Silver poisoning
• Bacterial infection

Additionally, certain chemicals may turn the nails blue, like those used to remove paint and clean metal. Medications can also result in bluish nails. These medications include anti-malarial drugs and those that regulate the heartbeat.

Dark Lines

Another reason why you must know about the changes in fingernails and health conditions associated with them is that the underlying condition may be serious. For instance, if there is a dark line – often a thick one – on your nail, go to your doctor immediately. Dark lines can be a symptom of melanoma, a serious kind of skin cancer. However, there could also be other reasons for this change in the fingernails:

• Mole
• Trauma to the fingers
• Result of medication

Texture Changes in Fingernails and What They Mean

Rippled Nails

Rippled nails look like there are tiny holes on the nail. Sometimes, this is also called nail pitting. While not life-threatening, this change in the fingernails may indicate:

• Psoriasis
• Atopic dermatitis
• Eczema

Split or Cracked Nails

A split or cracked nail may be due to different reasons. Aging can cause brittle nails. Other than this, split or cracked nails may mean:

• Repeated trauma to the fingers
• Side-effect of medications
• Certain nutrient deficiency
• Fungal infection (when accompanied by yellowing)
• Thyroid disease
• Psoriasis

Development of Ridges

While almost invisible lines are normal, developing highly noticeable ridges or grooves is not. One example of a ridge that should cause concern is called Beau’s lines. They look like deep, horizontal indentations across the nail. They could mean:

• Uncontrolled diabetes
• Peripheral vascular disease
• Diseases associated with high fever, like scarlet fever, mumps, and measles
• Other systemic diseases

Other Changes in Fingernails and Health Conditions Associated to Them

Puffy Nail Fold

The nail fold is the skin around the edges of your nails. If they become red and puffy, it may mean there is an infection in the area. However, do not panic right away, especially if you only see it on one nail. This could only mean that it has experienced trauma. The puffy nail fold is also common for those who often get their hands soaked.

Nail Clubbing

Nail clubbing happens when the nail looks larger than normal and the edge curves over the fingertips. The enlargement happens over the years. Clubbing could mean the presence of:

• Lung disease
• Cardiovascular disease
• Inflammatory bowel disease
• Liver disorders
• HIV/AIDS

Spoon Nails

From the name itself, spoon nails look like the edges are lifted, causing an indentation that is wide enough to hold a drop of liquid. Spoon nails could indicate that a person has:

• Hemochromatosis; a condition wherein the body absorbs too much calcium from the diet
• Heart disease
• Hypothyroidism

Nail Separation or Nail Lifting

You can notice nail separation when the nail lifts off of the nail bed. There are various reasons for this condition. They include:

• Injury
• Infection
• Reaction to medication or product
• Thyroid disease
• Psoriasis

Key Takeaways

Our fingernails and health conditions are, indeed, connected. However, our nails can only indicate certain conditions, but not confirm them.

We have all heard the saying “You are what you eat.” However, many of us do not realize the impact of nutrition on health.

Food possesses nutrients that help our bodies function. Nutrients in food are nourishing substances that are crucial to the maintenance of our body’s development, and growth. Therefore, when our body lacks or does not have nutrients, our health can decline.

Read on to learn more about the impact of nutrition on health.

Understanding The Impact of Nutrition on Health

If a person does not get an adequate amount of nutrients from their diet, their body’s metabolic processes can stop or slow down.

We can think of nutrients as information or instructions for our bodies. Without instructions or information, our bodies will not be able to function properly.

It would be best if we think of food this way, instead of focusing on how many grams or calories we are consuming.

That way, we can focus on choosing the right kind of food that we should include in our diets, rather than the ones that we should exclude. Remember, food is not the enemy.

The nutrients that we get from certain foods can help reduce disease and boost our health.

The Impact of Nutrition on Health: Malnutrition in Developing Countries

In developing countries, it can be difficult for many people to get the nutrients that they need. Infectious disease is prevalent in developing countries, and a massive part of that is due to malnourishment.

However, people in developed countries may also experience malnourishment. Many people often go for convenience rather than choosing a healthy diet. That is why many people tend to favor instant meals and fast food over healthy foods because they are satisfying and quick.

A study shows that an Americans’ calorie intake was at around 3,600 calories a day. Despite the large number of calories that Americans consume, much of the food that they eat is high in sodium and fat, rather than other healthy nutrients.

Another significant reason why people are not getting enough nutrients in developed countries is because of fads. The impact of nutrition on health by gender is explored in numerous research.

A study shows that young women who try out fad diets lack copper and potassium. These results were a cause of concern because those vitamins and minerals help prevent chronic conditions and keep our bodies healthy.

The risks of poor diet and nutrition

What further emphasizes the impact of nutrition on health is how one’s diet is partially responsible for about 30-40% of all kinds of cancer. While nutrition is not a cure nor a direct cause of cancer, it still plays a significant role.

The impact of nutrition on health can also be seen in how it affects children. If children do not receive adequate nutrition. they will not reach their optimal weight and height. Along with that, they may suffer from symptoms of malnourishment and other conditions.

Additionally, a poor diet can make people overweight or obese, especially if they are consuming a diet high in processed foods. However, weight gain is not the only problem.

Obesity and being overweight have been linked to many conditions and illnesses, such as heart disease, high blood pressure, diabetes, and kidney disease, among others.

What happens when your body lacks a nutrient?

When we do not consume the daily dietary requirements of our body, this compromises the ability of our body to function.

Lack of protein

Your body can also suffer because of a lack of protein. If you do not eat the right kind of proteins or do not consume enough proteins, you can develop liver problems, experience a decline in energy, weaken your immune system, and see atrophy of the muscle.

Tooth decay

We cannot ignore the effects of diet on our teeth as well. When you eat a diet high in sugar, it can easily lead to tooth decay. The sugars and acidic components of food may weaken your teeth, especially if you do not practice proper oral hygiene. Additionally, a diet that lacks some nutrients can lead to gum disease and can make it hard for you to fight off or resist infection.

Vitamin D deficiency

Vitamin deficiency is also becoming a larger problem for many people all over the world. For instance, a common vitamin people lack is vitamin D. A lack of vitamin D can lead to falls in the elderly, diabetes, infections, certain kinds of cancers, and immune system disorders, among others.

Lack of calcium

Another common nutrient that many people lack is calcium. Calcium is an abundant mineral in our bodies and is crucial for vital tasks, such as hormone secretion and muscle function. A lack of calcium can lead to hypocalcemia, osteoporosis, dental changes, etc.

Physical decline

Other than diseases, a nutritional deficiency can have a huge impact on the quality of life of a person and the way their body looks. For instance, if you lack folate, vitamin C, and iron, you may have brittle and dry hair. You can feel tired because you lack iron, and have spoon-shaped or ridged nails from low levels of calcium, protein, vitamin A, etc.

Additionally, lacking certain nutrients, especially vitamins, can impair cognition. Although the results of this study are still uncertain because the study was done on animals. However, one example is that nutrient deficiency can make a person feel tired and sleepiness can affect cognition.

How can I get more nutrients?

The simplest way to make sure that you get more nutrients is by making sure to eat a healthy, balanced diet.

This includes making sure you eat enough food from the five food groups every day. It would be best if you try to cook as many healthy meals as you can, rather than eat processed food, which are packed with preservatives. And it would also be ideal to consume salty, fatty, and sugary food in smaller amounts.

It would also be wise to consult a doctor before taking any supplements. Some supplements can have side effects, and you may not need them if you eat a balanced diet. A doctor will be able to assess your health and can determine whether you need to take supplements.

We should always prioritize our health, and make better decisions to keep our bodies performing at the optimal level. Learning more about nutrition and the impact of nutrition on our health can help us live more fulfilling lives.

Food is a basic need for all human beings. Both adults and children need the same kinds of nutrients — namely proteins, carbohydrates, fats, vitamins, and minerals. However, the sheer number of available food options is enough to overwhelm even the most experienced parent. Sometimes, it can become difficult to identify healthy and unhealthy food for kids. Children specifically need certain nutrients in the right amounts at specific ages to ensure proper growth.

Healthy and Unhealthy Food for Kids

The following outlines the top healthy and unhealthy food for kids, and their benefits. This list is based on the latest version of the Dietary Guidelines for Americans.

Take a look at this general list of healthy food for kids:

• Protein
  Seafood, lean meat, poultry, eggs, beans, peas, soy products, unsalted nuts, and seeds are great sources of protein, one of the body’s basic building blocks. Considered a macronutrient, protein is necessary for building up muscle mass and is a source of energy.
• Fruits

Train your child early on to eat different types of fruit, whether it be fresh, canned, frozen, or dried fruit. Fruit juice is acceptable but avoid sugary fruit juices. As much as possible, allow your child to drink 100% juice with no additives. Be mindful of the amount that your child eats, as some fruits can contribute extra calories and are high in sugar even when fresh.

• Vegetables
• Veggies contain vitamins, minerals and fibers. They are also naturally low in calories. When feeding your child vegetables, be sure to provide variety: fresh, canned, frozen, or dried. Include dark green, and red and orange vegetables, as well as beans, peas, and starchy vegetables. When giving canned or frozen options, be conscious of the sodium content in each.
• Grains
• Grains are an essential component of a healthy diet for your kid. Classified as carbohydrates, they are one of the ways the body gets energy. It is best to feed your child whole grains like whole-wheat bread, oatmeal, (unsalted) popcorn, quinoa, and brown or wild rice. Your child’s intake of refined grains like white bread, pasta, and white rice should be controlled.
• Dairy
• Dairy provides many vitamins and minerals, foremost of them calcium. Teach your child to eat and drink fat-free or low-fat dairy like milk, yogurt, cheese, and soy drinks.

The following are the things that constitute unhealthy foods for kids. Foods containing these should be limited as much as possible:

• Added sugar

There are naturally occurring sugars, which are found in fruits and milk. This is different from added sugar, which includes brown sugar, corn sweetener, corn syrup, honey, and the like.

• Saturated and trans fats

There are good fats and bad fats. Bad fats include saturated and trans fats. These come from animal sources such as red meat, poultry, and full-fat dairy items. It is a good idea to find suitable alternatives to saturated fats, such as vegetable or nut oils, as these have fatty acids and vitamin E. There are also healthier fats in foods like olives, nuts, avocados, and seafood. Avoiding foods that have partially hydrogenated oil, like pastries, junk food, oily food, and fast food, can help you limit your child’s intake of trans fats.

Child Nutrition

Babies and young children have special nutritional needs, making it imperative to learn healthy and unhealthy food for kids. The World Health Organization prescribes that infants be breastfed exclusively for six months to two years. Complementary solid food can be introduced at six months of age.

Although it is widely known that balanced diets are essential for overall health, an unhealthy diet is one of the leading factors for disease, globally. One out of every three people experiences malnutrition. Much of the world’s population suffer from diet-related illnesses like heart disease, stroke, diabetes and even cancer.

Healthy and Unhealthy Food for Children

The Department of Health Disease Prevention and Control Bureau has advised parents to refrain from feeding their children processed foods, which include instant noodles. This is considered one of the top unhealthy foods for kids because of its high sodium content and could affect children’s kidneys and result in hypertension. Healthy eating begins in early childhood and experts suggest that parents prepare meals ahead of time. Fast food should also be avoided as the food served in these restaurant chains are high in salt content.

The National Nutritional Council explained that because noodles are the most affordable food options for many Filipino urban households, they have convened food manufacturers and fast-food chains in a discussion to reformulate their products, reducing the unhealthy components to help scale up the government’s nutrition program. This is in accordance with UNICEF’s report in 2019 that Filipino children are highly malnourished.

Poor nutrition may adversely and irreversibly affect a child’s physical and mental development, ultimately affecting school performance and the ability to earn as an adult.

What Can We Do?

The American Heart Association (AHA) published the following recommendations for parents to implement when buying or preparing food for their children:

• Reduce added sugars, including sugar-sweetened drinks and juices
• Use canola, soybean, corn oil, safflower oil, or other unsaturated oils in place of solid fats during food preparation
• Use recommended portion sizes on food labels when preparing and serving food
• Use fresh, frozen, and canned vegetables and fruits and serve at every meal; be careful with added sauces and sugar
• Introduce and regularly serve fish as an entrée
• Remove the skin from poultry before eating
• Use only lean cuts of meat and reduced-fat meat products
• Limit high-calorie sauces such as Alfredo, cream sauces, cheese sauces, and hollandaise
• Eat whole-grain breads and cereals rather than refined products; read labels and ensure that “whole grain” is the first ingredient on the food label of these products
• Eat more legumes (beans) and tofu in place of meat for some entrées
• Breads, breakfast cereals, and prepared foods, including soups, may be high in salt and/or sugar; read food labels for content and choose high-fiber, low-salt/low-sugar alternatives (AHA Pediatric Guidelines)

Parents should know the difference between healthy and unhealthy foods for kids. Certain foods brought into the home can be limited. Stores and restaurants that serve unhealthy food for kids can be avoided. Parents can also teach their kids to eat small but adequate portions, training them to self-regulate in terms of eating behavior.

Children’s eating behaviors are learned in early life. Babies can be given complementary food which is usually “disliked” in order to get them used to the tastes and textures at an early age. This is a good way to teach children healthy eating habits.

Socioeconomic status is a factor when it comes to discerning healthy and unhealthy food for kids. Parents who have high educational attainment are usually more aware of health issues and thus consume more healthy foods. Educational programs should be given to families that do not have this level of education available to them. The goal of promoting healthy eating habits goes hand-in-hand with other healthy habits such as encouraging exercise, reducing screen time, and getting enough sleep.

While divorce is not yet legal in the Philippines, the reality is it still happens through annulment or separation. Some consider family stability to be a major public health issue for children. Others consider divorce or separation to be relatively harmless and even a positive change. This is especially true for women in abusive marriages and children in the middle of the conflict. And though the effects of divorce on children are largely up for debate, psychology has a clear answer.

It is important to note that most children whose parents have divorced are resilient and have no obvious psychological problems. But it can also be recognized that even the resilient young people of divorced families report painful emotions and encounters. This often happens during events such as graduations, family gatherings, or weddings attended by their parents.

The research presents us with data on the development of children relating to divorce that we can’t ignore. This information may help parents in ensuring the effects of divorce on children are minimal if not positive.

Effects of Divorce on Children: Poverty

Children of divorced or separated parents are more likely to live in poverty and grow up experiencing their own family instability.

A study published in Frontiers in Psychology shows that parental separation has a significant negative impact on the income of families. This increases the likelihood of falling below the poverty line.

Data gathered from 346 children and adolescents (173 from separated parents, and 173 from parents who were still married) shows that 33.9% cited parental separation as a contributor to falling below the poverty line.

Psychological Implications of Divorce

Children of divorce may have challenges in psychological adjustment. 35.5% of these children are likely to develop anxiety, depression, and hostility. They may also feel paranoid or be detached from the people around them.

Studies show that children of divorced parents are at risk of developing clinical depression. What is even more worrisome is that some people are at increased risk of suicide threats and attempts. These problems can affect children of all ages, most especially children over the age of 11. Also, according to the American Academy of Pediatrics, boys are at higher risk of suicidal ideation than girls. For this reason, the support of qualified mental health workers is essential.

Parents may also find that their once sociable child has now become quite shy or anxious. They may appear uninterested or even afraid of social situations, such as socializing with friends or attending school meetings.

Having low self-esteem and social isolation can also be associated with the effects of divorce on children. During these times, it is important to increase a child’s self-confidence and self-esteem to help them recover.

Effects of Divorce on Children: Risky Sexual Behavior

The likelihood of engaging in dangerous sexual behavior is another of the effects of divorce on children.

Children of divorced are also likely to engage in alcohol and substance abuse, aggressive behavior, and early onset of sexual activity. A study shows that young teenage girls tend to have sex at an earlier age when they live in a household without a father. This early “sexual debut” can be due to several factors, including a change in perceptions about marriage and thoughts about motherhood.

In addition, 43.2% of children in divorced families were more likely to have exposure to gender-based violence. Studies do not show the same risk to boys.

Academic Problems

Studies show that there is a link between divorce/separation and a child’s academic problems. Children of divorce are more likely to have lower grades or drop out of school. They are also likely to show destructive behavior, such as drug use.

Some of these behaviors can occur as early as 6 years of age but are more noticeable in children aged 13 to 18. There are several possible reasons for this link. It may include the fact that a child can feel abandoned, depressed, or be distracted by the greater conflict between parents. Over time, the diminished interest in their studies at the high school level can lead to less interest in education in general.

How to Help Your Children When Going Through a Divorce

It may be useful for divorced parents to plan ahead and keep their children informed. Children benefit from honest discussions about family changes.

In many cases, sudden changes can be difficult for a child. If applicable, notifying the children a few weeks in advance before one of the parents move to a new home may help. It may also be useful to limit the changes as much as possible in the coming years after the divorce.

References