Passing Healthy Habits on to Your Children
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The habits children develop at a young age often stay with them for life. From healthy eating and regular physical activity to limiting screen time and prioritizing mental well-being, parents play a key role in shaping their child’s lifestyle. We’ll go over a bunch of simple, effective ways to help your child develop healthy habits that will benefit them for years to come.
We speak to Stephanie Hunter, D.O., a board-certified pediatrician with INTEGRIS Health Medical Group Council Crossing, to learn more.
“Teaching kids how to make healthy choices early can set them up for good health and prevent long-term issues like obesity, heart disease and high blood pressure,” Hunter says. “Building healthy habits is about setting a good example for your kids and making healthy living a natural part of their routine.”
Healthy eating habits start at an early age
What kids eat in their early years shapes their food preferences and overall health as they grow. Encouraging healthy eating habits from the start helps children develop a positive relationship with food and reduces the risk of obesity, heart disease and other health conditions later in life.
Introduce healthy foods early
Children are naturally curious, making early childhood the perfect time to introduce a variety of healthy foods. Offering veggies, fresh fruit, whole grains and lean proteins regularly helps kids become familiar with different flavors and textures. If a child is a picky eater, keep introducing new foods in different ways. You can make them roasted, blended into smoothies or paired with a favorite dip to make them more appealing.
Make mealtime a positive experience
Mealtime should be an enjoyable family activity, not a struggle. Eating together as a whole family encourages children to try healthy meals and see good habits in action. Avoid forcing kids to eat certain foods, as this can create negative associations with healthy eating.
Instead, offer choices so they feel involved in their food decisions. When making lunch, you can offer them a choice between carrots or cucumbers, apples or strawberries, etc. This will make them feel more inclined to eat their fruits and vegetables.
Limit sugary drinks and fast food
Beverages like sugary drinks, fruit juice and soda add unnecessary calories and contribute to weight gain and dental issues. Encourage children to drink water instead. Fast food should also be saved for special occasions, as it is often high in unhealthy fats, salt and sugar. When dining out, try to go for healthier choices like grilled chicken, salads or fruit instead of fries.
Of course, as with most things, balance is key. Eating fast food and drinking soda has its place in a healthy diet, and avoiding altogether can actually create other problems for your kids in the future. Do your best to have healthy options for your kids most of the time and enjoy treats together every now and then.
The importance of physical activity for children
Staying active is just as important as eating well when it comes to children’s health. Regular physical activity helps kids build strong muscles and bones, maintain a healthy weight and reduce the risk of obesity, heart disease and high blood pressure. It also improves mental health, self-esteem and overall well-being.
Encourage daily movement
Experts recommend that children get at least 60 minutes of physical activity each day. This doesn’t have to mean structured exercise like walking on a treadmill or going to lift weights at a gym. Playing outside, riding bikes, jumping rope or dancing to music all count as great ways to stay active. Making movement part of everyday life, like walking instead of driving short distances or having a quick stretch in the morning, can help kids develop a natural love for staying active.
Make exercise fun
Children are more likely to engage in physical activity if it feels like play rather than a chore. Instead of focusing on traditional workouts, find activities that your child enjoys, such as swimming, hiking, playing tag or joining a sports team. Encouraging kids to explore different types of movement helps them discover activities they will enjoy for years to come.
Limit screen time to promote active play
Spending too much time on video games, social media and television can lead to a sedentary lifestyle. Setting limits on screen time encourages kids to spend more time moving. The American Academy of Pediatrics recommends limiting recreational screen time to one to two hours per day and replacing it with outdoor play, family walks or creative activities.
Set a good example
Children learn by watching their parents. When they see adults participating in regular physical activity, they are more likely to do the same. Whether it’s going for an evening walk, stretching together in the morning or signing up for a family-friendly race, making exercise a whole family activity sets a positive foundation for an active lifestyle.
Establishing routines that support good health
Daily routines provide children with structure and help them develop good habits that support their physical and mental health. A consistent schedule for sleep, meals and self-care makes it easier for kids to make healthy choices and maintain overall well-being.
Create a consistent bedtime routine
Getting enough sleep is essential for a child’s growth, focus and mood. A relaxing bedtime routine helps improve sleep quality. You can include things like taking a bath, reading a book and going to bed at the same time each night to help your kids get into a good routine and fall asleep more quickly. Young children should get nine to 12 hours of sleep per night, while teens need eight to 10 hours. Avoiding screen time before bed can also make it easier to fall asleep.
Encourage self-care and mental well-being
Teaching kids to take care of themselves builds confidence and independence. Simple self-care tasks like brushing teeth, washing hands and practicing mindfulness can become lifelong habits. Encouraging kids to express their feelings and manage stress in healthy ways also strengthens their mental health and self-esteem.
Reduce stress around health choices
Healthy habits should feel natural, not forced. Avoid pressuring kids to eat certain foods or exercise in a way they don’t enjoy. Instead, make healthy meals, physical activity and self-care a normal part of daily life. When kids feel empowered to make healthy choices on their own, they are more likely to stick with them as they grow.
How parents can influence their children
Children learn by watching the people around them. When parents and caregivers practice healthy habits, kids are more likely to follow their lead. Being a role model for healthy eating, regular physical activity and self-care helps children develop lifelong habits that support their well-being.
Make healthy choices together
Instead of just telling kids to eat their veggies or go outside to play, join them in making healthy choices. Cook healthy meals as a family, go on walks together and make physical activity a fun part of everyday life. When the whole family is involved, these habits feel more natural and enjoyable.
Keep a positive attitude about health
The way parents talk about food, exercise and self-care can shape a child’s mindset. Instead of focusing on calories or weight, emphasize how healthy foods give the body energy and how regular physical activity keeps it strong. Encouraging a balanced, positive approach to health helps children build a strong foundation for making good choices on their own.
Create a supportive environment
Children are more likely to develop good habits when their surroundings make it easy. Keeping the kitchen stocked with healthy snacks, signing your kids up for sports teams or clubs and setting a consistent bedtime routine all contribute to a healthy lifestyle. Small changes in the home environment can make a big difference in shaping children’s health.
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