Parents and other caregivers can guide children to develop lifestyle habits that will support their good health for years to come. We know that as a parent or caregiver you may not have all the answers. Like many Americans, you may even struggle to develop and stick with healthy habits of your own. One way to win this double struggle is to practice healthy lifestyle habits—together!
Consuming healthful foods and beverages, doing regular physical activity, getting adequate sleep, and other factors may help children to:
- Grow
- Learn
- Build strong bones and muscles
- Maintain a healthy weight
- Reduce future chances of developing diabetes and heart disease
- Feel good about themselves
Healthy Habits
How Can I Help My Child Form Healthy Habits?
As a parent or caregiver, you play a big part in shaping children’s eating and drinking habits. When you choose foods and beverages low in added sugars, saturated fat, and salt, and high in fiber, the children you care for may learn to like these foods too.
If a child you are caring for does not like a new food right away, don’t be upset. Children often need to see a new food many times before they will try it.
Be a Role Model
You do not need to be an expert at any activity. Just get up, move, and show children how much fun being active can be.
They may grow to like it too. You can set a good example by:
- Going for a walk or riding a bike instead of watching TV
- Playing a video game or surfing the internet
- Finding an activity that you enjoy and can do together
Talk About Being Healthy
As you learn more about how to improve your health, take time to talk to your children about how a certain food or activity may help them. For example, bring them on your walk and let them pick the route.
Use Your Child’s Choices as Teaching Moments
Speak up when you see unhealthy choices. Redirect them and say things like:
- “You can have a little of that, but not too much.”
- “Great choice!”
- “You’re giving your body what it needs with that snack!”
- “I like those, too.”
With physical activity, try saying:
- “You run so fast, I can hardly keep up!”
- “You are building a strong, healthy heart!”
- “Let’s walk 10 more minutes to make us stronger.”
Make Sure Your Child Gets Enough Sleep
Getting enough sleep can improve your child’s mental, emotional, and physical health. Not getting enough may lead to health issues, including obesity. Find out the recommended sleep hours based on your child’s age.
Believe in the Power to Change
Eating healthy and moving more are the building blocks to better health. Work together to form healthy habits.
Promote Good Health Beyond Your Family
Other adults—such as family members, day care providers, babysitters, and friends—also shape your child’s habits.
Make sure they:
- Offer healthy meals and snacks
- Provide active playtime
- Limit screen time (TV, phones, video games)
If Your Child Is in School
You can promote healthy habits by:
- Learning about school breakfast and lunch programs
- Checking the physical education schedule and recess activities
- Monitoring food and drink brought from home
Consider Other Influences
Children are heavily influenced by friends and media. TV, online ads, and influencers often market high-fat foods and sugary drinks.
Talk to your children about:
- How media uses characters and celebrities to sell products
- Why some ads try to convince you unhealthy things are “cool”
- What your family values when it comes to food and activity
These conversations help children build critical thinking around media and influence.
Healthy Eating
What Should My Child Eat and Drink?
Children, like adults, should:
- Eat nutrient-packed foods and beverages
- Consume enough calories to support daily activity
- Follow balanced meal plans to support long-term health
Healthy food groups include:
- Fruits and vegetables
- Unsalted nuts and seeds (if not allergic)
- Whole grains
- Fat-free or low-fat dairy (milk, yogurt, cheese, or fortified nondairy alternatives)
- Lean meats, seafood, poultry, eggs, legumes (beans and peas), soy products
What Should Be Limited?
Try to reduce:
- Refined grains
- Added sugars
- Saturated fats (e.g., butter, margarine, lard)
- Salt (sodium)
These often show up in:
- Pizza
- Chips and crackers
- Sodas and sweetened drinks
- Cookies, cakes, and fast food
Also, don’t skip breakfast. Some studies suggest that children who eat breakfast regularly have a lower risk of obesity.
How Can I Help My Child Eat Better?
Reduce fat, salt, and sugar by doing the following:
- Cook with olive or canola oil instead of butter
- Bake or roast instead of frying
- Oven-fry for crispiness without oil
- Keep salt shakers off the table
- Offer fruits and veggies instead of salty snacks
- Pick cereals with little or no added sugar
- Fill half your child’s plate with fruits and vegetables
- Learn about proper portion sizes for your child’s age
By setting the example, guiding with care, and supporting healthy decisions, you help build habits your child can carry for life.
