Healthy Habits for Kids and Parents

Today, children face increasing health risks. A 2017 C.S. Mott Children’s Hospital study at the University of Michigan identified the top 10 health concerns for children, including unhealthy eating, sleep deprivation, and lack of exercise—problems that could be avoided by paying more attention to daily habits and teaching good nutrition. Parents must develop good habits with their kids to prevent these troubles. Exposing your child to healthy lifestyle choices at a young age can help them avoid these health concerns.

Below, we explore simple, healthy habits your entire family can build and tips for incorporating them into a daily routine.

Food, Cooking, and Dining

Include Children in Weekly Menu and Grocery Shopping Decisions

Parents can expose their babies to grocery stores from birth by bringing them on shopping trips and allowing them to touch and smell various produce. As kids age, they can encourage them to pick what to eat for the week and help with grocery shopping. For example, if they want a pasta night, ask them to choose one or two veggies at the store to mix into the sauce. They are more likely to eat what they choose because they have a say in what’s on their plate. By offering healthy choices and allowing your child to choose from these options, they will build the proper habits moving forward.

Prepare Meals Together

Let your children help prepare a meal with you. Assign simple, age-appropriate tasks to avoid safety issues. They’ll learn about food, ingredients, and nutrition and are more likely to eat what they’ve made.

Eat and Chew Thoroughly

Studies emphasize the health benefits of slow eating. Eating and chewing thoroughly aid digestion and hydration, allowing your body to recognize fullness and signal your brain to stop. Help your child cultivate this habit by pausing frequently during mealtime and not forcing them to finish their plate when full.

Fruit and Veggies Daily

Ensure your child has a balanced diet by offering fresh fruits and vegetables every meal. Produce contains fiber, minerals, and vitamins that promote health. According to the U.S. Department of Agriculture, at least half of your plate should be fruits and vegetables for each meal. These balanced meals promote a healthier diet with more fresh ingredients and less processed food. Developing this mindset early on will help your child adopt healthy eating habits as they grow.

Snacks Aren’t the Best Rewards

Parents often reward kids with ice cream or chocolate when they finish homework on time, help with chores, or treat others nicely. It’s not wrong to reward them for a job well done, but non-food rewards should be chosen instead, like an extra bedtime story, a trip to a local park, or a family movie night.

Physical Activity

The 30-Minute Rule

You and your kids should participate in at least 30 minutes of enjoyable physical activities daily. This isn’t for weight management but to improve heart health and stamina through regular exercise. If you can’t find any time in your day, break it up! Shorter periods can add up, and most play counts as movement.

Walk, Walk, Walk!

Walking can be one of the most enjoyable family activities. A slower pace won’t make you tired or sweaty, and it allows for more engaging conversation with your kids, helping you understand them better. Try planning a family walk after dinner.

Active Weekends

Weekends should be relaxing, but don’t let your kids watch TV all day and develop a sedentary lifestyle. Go outside and get sporty with activities like hiking, biking, or visiting a playground. If you prefer indoors, set up a fun obstacle course! The best way to help children make physical activity a habit is to show them it’s fun.

Chores With Kids

If you’re too busy with weekend chores to take your kids outside, invite them to help. Active ones like walking the dog or doing laundry can be done together. This is a chance for the family to move around and teach them the importance of keeping the house clean.

Hygiene

Dental Health

Even if your kids are too young for independent tooth brushing, start making them aware of toothpaste use early. Parents can introduce non-fluoride toothpaste when their baby’s first tooth is ready and incorporate brushing into the bedtime routine. Teach your kids to floss as well. According to the American Dental Association, it is crucial for tooth and gum health, and neglecting it could lead to diseases or cavities.

Hand Washing

Remind your children to wash their hands (or do it for them if they can’t reach the sink) to prevent them from consuming germs. This applies not just after bathroom visits but also before meals and after playing outside. If you think your kids may forget to use soap, give them simple steps to memorize and follow. Consider printing and posting instructions by the sink. A fun way to remember to wash hands for the recommended time is to sing the “Happy Birthday” song while you lather and rinse.

No Nail Biting

Bitten nails look ugly, but there’s more to it than that. Bacteria and viruses hidden under your fingernails could make you sick or harm your teeth.

Cover Your Mouth

It’s common for little kids to get sick, especially when they start daycare, return to school from break, or during winter. We don’t want our children to infect others with their cold, so it’s important to remind them to cover their nose and mouth with their sleeves or elbows when they cough or sneeze.

Technology and Sleep

How are technology and sleep habits related? Studies show that technology use within two hours of sleep negatively impacts a child’s sleep patterns. If you look at your phone while putting your child to sleep, the blue light will make it harder for them to settle down. Follow these habits to ensure a healthy, restful night’s sleep for everyone.

Time Limitations

When your child asks for more and more time with video games, TV shows, or smartphone apps, it’s time to limit usage. A study found children aged 8-18 spent an average of seven hours daily on screens, while the American Heart Association recommends only two. For kids aged 2-5, the maximum is one hour. Whatever you decide, set a firm cut-off, and don’t give in. Tech addiction could harm eyesight and sleep and cause other serious health problems.

Explore Different Avenues for Entertainment and Expression

When you set time limits on technology, explore alternative options for entertainment and self-expression like music, writing, reading, board games, or art. One or two hours of non-tech activities daily can fulfill the role of technology in your child’s life. Plus, there are many benefits to reading to children and exploring these hobbies together.

Sleep Routine

Sleep well, grow well. To ensure your kids always sleep well, monitor their routines. From day one, establish and stick to a bedtime routine. For newborns, this can include bath time, diaper and pajama change, a bottle, storytime, and then putting them in their crib. Sticking to the schedule helps establish healthy sleep habits and minimizes fuss at bedtime. Parents also shouldn’t stay up too late, or their children may imitate their schedule.

Gratitude

Creating a family gratitude journal or helping kids make their own journal can positively impact their happiness by teaching them to be thankful and appreciative of what they have.

Helping your children establish healthy habits is urgent, and the “it’s never too late” slogan doesn’t apply. Studies have shown that habits developed before age nine follow kids until high school, so start during their early years to avoid bad ones.

Instead of just telling them what to do, show them how and let them learn by trying. Be patient and remind them of any forgotten steps. Remember that as they grow into teens and adults, the healthy habits established in childhood will help them better cope with challenges.