Help your child eat well, stay active, and build healthy habits for life

Simple daily habits around food, activity, sleep, and family support can set children up for lifelong health. (Image: Canva)

Kids and healthHelping kids stay healthy isn’t just about weight – it’s about setting them up for a brighter future. With simple changes in everyday habits, parents can support children’s growth, mental well-being, and physical health, all of which are equally crucial for adequate development. (Image: Canva)

Make sleep a prioritySleep plays a much bigger role than one often realises. Children who don’t get enough rest are more likely to overeat and move less during the day. A consistent bedtime routine, no screens before bed, and a calm sleep environment all help. Aim for age-appropriate hours of sleep each night. (Image: Canva)

Be smart with screen timeToo much screen time can lead to poor sleep, weight gain, and lower self-esteem. Instead of cutting it all out at once, it is necessary to focus on setting healthy limits. Encouraging breaks, outdoor play, and family time may help. One may also consider replacing some screen time with reading, games, or walks together — every bit counts. (Image: Canva)

Focus on real, colourful foodFresh fruit, vegetables, whole grains, and lean protein can make a huge difference. Try to build meals from scratch when you can, and involve your child in the process of cooking. You can try to make healthy food fun, colourful and full of flavour — not just something to be forced. (Image: Canva)

Keep treats as occasionalThere’s nothing wrong with one or two sweet or salty snacks, but it’s easy for these to become daily habits. Instead, offering quick and healthy alternatives like apple slices, peanut butter or yoghurt with berries can be considered. These keep children full and energised throughout the day. (Image: Canva)

Get everyone movingChildren need at least 60 minutes of activity each day — but that doesn’t mean it has to be all at once or in a gym. Dancing, playing a sport, or walking pets around can be encouraged. Group activities are also a great way to enhance physical movement. (Image: Canva)

Make activity a family thingKids are more likely to stay active if the whole family joins in. Take a walk after dinner, go for a weekend cycle, or play a game in the garden. These shared moments build not only fitness but stronger relationships as well. Physical activity may also aid in keeping illnesses away. (Image: Canva)

Encourage outdoor fun and sportTeam sports, swimming, martial arts, or just climbing trees in the park — all of these count. These activities help kids burn energy and build confidence, along with making friends. If formal sports aren’t their thing, find what they enjoy, as the key is regular movement. (Image: Canva)

Swap fizzy drinks for waterMany drinks marketed to kids are full of sugar and calories. Avoid such sugary drinks. Instead, make them drink water at regular intervals. You can add slices of fruit or add a splash of juice to the water, as even small swaps can make a big impact. The importance of healthy drinks must be impressed upon them. (Image: Canva)

Be the example they copyChildren are always watching and learning if they see you eating well, staying active and managing screen time. They are more likely to do the same when you put in effort and set a good example. Children must be told that healthy living is a part of life. (Image: Canva)Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.