Tips for Healthy Kids
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Content updated July 26, 2024
Drinking Water
Drink water daily!! Drink water not soda or flavored drinks. Water is healthy. Soda and flavored drinks are unhealthy. Water helps kids stay hydrated and gives them energy. When kids don’t drink enough water, they become dehydrated--resulting in sleepiness, change in mood and decreased ability to focus.
How to get kids to drink water:
Make it a habit for the whole family
Build it into the entire day- a cup of water for meals, after waking, before bed and a water bottle available during the day.
Make water the only option. Save juice and other flavored drinks for an occasional treat.
Get water from foods-fruits and vegetables such as watermelon, strawberries, cucumbers, and tomatoes.
Get creative-add fruit or fruit slices or make slushes with water, ice, and fruit.
Start small. If a child will only drink juice, dilute it with water -a small percentage at first, gradually increasing the percentage of water.
Let technology help- set reminders on phones, watch or activity trackers.
Look at your own habits. Kids notice parents’ behaviors, so model what you want them to do.
Healthy Eating
It isn’t always easy to encourage your children to eat healthy. Here are some helpful hints:
Don’t skip breakfast! Breakfast kick starts their brain and energy and helps keep children (and adults) strong. Make it habit to eat breakfast at a young age and it should stay with them as they get older.
Choose healthier snacks. Keep your cabinets and fridge stocked with fruit, veggies, nuts, popcorn to name a few. Save sweets for treats!!
Eat together- it can reduce snacking at other times and teach valuable social skills.
Try growing some vegetables and herbs at home. It can teach children where food comes from and they are more likely to try food that they helped grow.
Have fun in the kitchen and let kids eat plan and prepare 1 meal each week. Again, children will be more willing to try food that they helped make.
Make eating colorful. Eating foods of different colors (fruits and vegetables) isn’t just fun- it has healthy benefits too!
Slow down! It takes about 20 minutes for the message that children are full to get from their stomachs to their brains.
Reward children with praise--not food.
Physical Activity
Don’t be a couch potato. Get your kids (and yourself) off the couch and moving. The Mayo Clinic reports that kids who watch more than an hour or two of tv a day are at greater risk for impaired school performance; behavioral difficulties, obesity, irregular sleep and less playtime. Move more!!
Try to get 30-60 minutes of activity each day (Short sessions of movement throughout the day can add up!).
Include physical activity in the daily routing. (Take daily walks as a family).
Make playtime with family fun! (Shoot hoops or play tag for example). Try different activities to see what your children like.
Be a role model for your children. Do something active every day: park the car farther away from the store: get off the bus one stop earlier and walk the rest of the way; take the stairs instead of the elevator- just to name a few! Be creative!
Getting Healthy Sleep
Studies show that kids who get adequate amounts of sleep have improved attention, behavior, learning, memory and overall mental and physical health. Kids (and parents) bodies and brains need sleep. Most kids between ages 5-12 get about 9 hours of sleep a night, but experts agree that most need 10-11 hours of sleep.
Tips to help kids catch all the zzz’s they need:
Have a bedtime routine that ideally starts at the same time each night. (Warm bath, reading, dim lights)
Limit foods and drinks that contain caffeine.
Don’t have a tv in children’s room. Stop use of electronics/screens at least an hour before bedtime. And don’t watch scary TV shows or movies close to bedtime!
Don’t exercise or have increased physical activity before going to bed.
Use the child’s bed just for sleeping-not doing homework, reading, playing games, or talking on the phone.
Sources:
https://www.webmd.com/children/news/20190729/not-just-one-reason-kids-dont-drink-enough-water
https://www.healthline.com/health/healthy-habits-mothers-should-teach-kids#drink-water
https://www.healthline.com/health/healthy-habits-mothers-should-teach-kids#enjoy-a-family-dinner
https://www.nestle.co.nz/nhw/helpfullifestyleinformation/ten-healthy-eating-tips-for-kids
https://familydoctor.org/tips-for-healthy-children-and-families
https://www.healthline.com/health/healthy-habits-mothers-should-teach-kids#dont-be-a-couch-potato
https://familydoctor.org/keeping-your-child-active
https://kidshealth.org/en/kids/not-tired.html
https://www.hopkinsallchildrens.org/ACH-News/General-News/The-importance-of-sleep-for-kids