Helping kids make healthy choices isn’t just about what’s on their plate or how much they move — it’s about setting them up for lifelong success.
As children grow, the routines and habits they develop can shape their physical health, emotional well-being and ability to thrive in school and beyond.
“Kids are naturally active. They love to run, play and explore,” says Tracey Wood, a nurse practitioner with Tidelands Health Pediatrics and mom to two boys, ages 5 and 8. “But as life gets busier, it’s easy to fall into patterns that aren’t always the healthiest.”
Between hectic mornings and packed schedules, it can be tempting to grab whatever’s convenient and hope for the best. But with a little planning and intention, families can create routines that support healthy eating, regular movement and emotional balance.
Here are three simple ways to help your kids build strong habits and grow into their best selves:
When it comes to getting your kids to eat right and exercise, things need to start with you.
“Our children are sponges,” Wood says. “What they watch us do, they model that behavior. If we show it’s important to love and take care of our bodies, they learn it’s important to love and take care of their bodies.”
Setting that example when your kids are young can help them continue to make good choices as they move into adolescence and young adulthood, she adds.
It could be Sunday evening or any other day of the week.
“There’s something so incredibly important about having one meal where you sit down as a family without screens, where you talk about your day,” Wood says.
As a parent, you can serve as a gatekeeper to guide your kids’ food choices away from junk food and toward healthier, more nutritious options. Family mealtime is also an opportunity to introduce kids to new foods or let them help cook their favorites for everyone.
It can be as simple as walking the dog or going for a bike ride around your neighborhood. Or playing catch in the yard before or after dinner.
“A lot of people feel that it is more attainable than taking their kids to the gym,” Wood says. “When we get home from school, we go straight to dinner, and then we go outside.”
It’s important to do things that are fun and don’t feel like a chore. A family activity also gets everyone away from their screens and talking to each other.
“It’s easy to disappear into screens and games,” Wood says. “I often have to remind myself that once they’ve had 20 minutes of game time, it’s time to go outside.”
Ultimately, working to keep our kids on track with healthy meals and plenty of activity helps them perform better in school and beyond.
“It really benefits them to have a better day every day,” Wood says. “Exercise helps them sleep better. Diet helps them feel better. It adds up.”