The first few years of life are developmentally crucial for children, and we parents do everything we can to start them off in the best possible way. We read books, chat with other parents, research topics, schedule checkups—and the list goes on. When we think about beginning a healthy path for our children, there are many different topics involved: diet and nutrition, exercise, sleep, screens, mental health, social and emotional well-being. As life gets busy, it can be easy to let the healthy aspects of your lifestyle slide. Here are 10 ways to develop healthy habits early on:
Variety
As your child begins to experiment with food, make sure to offer a wide variety. Experiment with different spices and seasonings and remember to keep children’s plates colorful with fruits and veggies, too. Jennifer Bourne, Liberty mom of three, says, “I think baby-led weaning helped start healthy eating habits. My daughter was eating all different kinds of foods before she was even 9 months old. She’s 10 now, and I think that played a big role in establishing healthy eating habits early on.”
Involve your child
You may really want to just go grocery shopping or cook alone (which is okay too!), but consider letting your child help out once or twice a month. Shopping together, discussing choices, allowing your child to pick out healthy options, helping to plan and prepare a meal are all ways to begin developing healthy habits. Suzanne Johnson, Overland Park mom of three, shares, “We cook together and have tools their size that are kid appropriate, so they can join in and feel successful.”
Drink up
Introducing juice, chocolate milk, soda or even energy drinks to your child early on can be tempting but resist the urge! Not only are drinks like these unnecessary for their little developing bodies, they are bad for their teeth, too! Water is a healthy alternative and necessary for hydration. According to WebMD.com, toddlers should be drinking between 2 and 4 cups per day, with that increasing to 5 cups per day for children ages 4-8.
Be active
Who wants to exercise if it’s not fun?! I certainly don’t! Find ways to incorporate exercise into your child’s day in a way that adds a bit of fun. It doesn’t have to be complicated either. Go for a walk and stomp in rain puddles, skip out to the mailbox, make an obstacle course out of couch cushions and pillows. Keep in mind the point here is to have your child active!
Exercise together
Exercise is almost always better with a friend, so find physical activities your family can do together. If you have very young babies, plop them in a carrier or stroller and head out for a walk or jog. If your kids are a bit older, they can walk with you or ride a scooter or bike. “We hike, paddleboard and walk as a family for exercise and fun,” says Jenna Fujii, a Prairie Village mom of two.
Limit screen time
Because technology plays such an integral part in our daily lives, it is easy to fall into the tech trap with our little ones: a little TV time here, a little there, Facetiming with Grammy, playing on your phone while in the store and so on. However, the American Academy of Pediatrics recommends no screen time for children under the age of 18 months, unless it is video chatting with an adult (one that may be out of town). From ages 18-24 months, screen time should be limited to watching an educational program with a caregiver. Young children need face to face time with real people they can engage and interact with, not machines!
Be a role model
I realize this might be easier said than done. I’m definitely guilty of sipping my Diet Coke at lunch while my kids drink water ... but I’m a work in progress! Our children are so impressionable, which makes it that much more important to set the right example. Let them see you work out, make good food decisions and take care of yourself.
Get those zzzzz’s
Sleep is key for a healthy lifestyle for young children. Consistent nap and bedtimes are important, as well as maintaining a routine surrounding those times. Very young children need sleep to allow their brains to develop—literally.
Routine checkups
You could be tempted to skip the doctor and dental checkups, but don’t! Your child should have a checkup once a year and be visiting the dentist every six months. These measures are helpful in catching anything out of the ordinary early on.
Mental health matters
It is never too early to start a positive mental health outlook and shape the way our children feel about themselves. “We do daily affirmations with our daughter in the mornings when she wakes up. We start her day by saying, ‘You are beautiful, you are smart, you are worthy, you are loved,’” shares Amanda Shimerda, an Overland Park mom of one. “We are trying to start healthy habits with mental health, self-esteem and worth.”
Remember, just because you fall off the wagon one day with your child and give in to juice or watching screens or get off the sleep schedule doesn't mean you completely throw in the towel. Think of it like dieting ... take a breath, regroup and get back at it as soon as possible. We want our children to grow up happy and healthy, and forming habits early can only help the process!
What are your favorite healthy habits in your family?
- Cooking or eating together
- Exercising as a family
- Trying new foods or recipes
- Rock solid screen limitations/rules
- Doing yoga, meditation or another mental health break
- Reading together
Julie Collett writes from Overland Park where starting some of these healthy habits with her four kids was easy ... and some, not so much!
As always, please consult your health care provider with any questions or concerns.