Promoting Healthy Habits
in Your Child
Learning how to be healthy from a
young age will help your child get
the most out of the school years
and set him or her up for success in the
future. Read on for tips on four key ways to
help your child stay healthy.
Of course, regular physical activity helps kids build healthy bones and muscles and maintain a healthy weight. But exercise also promotes self-esteem, lessens depression and anxiety, and helps kids stay alert in school.
How much does a kid need? At least 60 minutes a day, experts say. There are simple ways to sneak in this time. Take a longer walking route to the school or school bus in the morning. After school, visit the park and use the play equipment or shoot some hoops. Go for a family bike ride or walk, or play an outdoor game after dinner.
Most pediatricians believe that too much screen time—time spent watching TV and playing video and computer games—can harm a child’s academic performance.
Kids who had three or more hours of screen time on a typical day at age 14 were more likely to go on to have problems in high school. They had higher odds for attention problems, not doing their homework, and getting low grades. Also, they were less likely to go beyond a high school education. The American Academy of Pediatrics recommends no more than one to two hours per day. In this case, less is more for your child’s educational development.
To help pull your child away from the screen, offer some options. Crafts, hobbies, and books are all worthy distractions. Another hint: Keep the TV out of your kid’s bedroom and, of course, keep the tube off during homework time.
Breakfast is the “most important meal of the day” for good reason. Eating a good breakfast can sharpen a child’s memory and improve school test scores.
Children also need help making healthy food choices beyond breakfast. Try these tactics at home:
- Avoid junk food in the house and skip the soda. Also, limit juice intake!
- Practice healthy snacking. Good snacks include low-fat yogurt, veggies and low-fat dip, and dried or fresh fruit.
- Keep offering finicky eaters nutritious items. Children may need to be exposed to a new food up to 10 times or more before they accept it.
Most important, remember that setting a good example by eating healthily and getting plenty of exercise is key to getting your child to adopt a healthy lifestyle.
