- Parents control the food supply lines. Parents decide which foods to buy and when to serve them. Though kids may pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won’t go hungry. They’ll eat what’s available in the cupboard and fridge at home.
- Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the only beverages kids need.
- Sports drinks are rarely needed. Unless your child is sweating and aerobically exercising for at least 1 hour, water is the appropriate hydration source for children.
- Quit the “clean-plate club.” Let kids stop eating when they feel they’ve had enough. Many parents grew up under the clean-plate rule, but that approach doesn’t help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they’re less likely to overeat.
- Food is not love. When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.
- Limit screen time. When you do, you’ll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on TV-watching also reduced their percentage of body fat. When TV and computer time are limited, they’ll find more active things to do.
- Take a mental break. At least twice a day, have your child take a few minutes of quiet time to pray, meditate, or read a book. When we take time to reset our brains, we are better able to focus on the task at hand, and our stress levels go down.
- Develop a sleep routine. Have your child go to bed at approximately the same time each night. Staying up late or sleeping in can make kids feel “jet-lagged” even at home.
- Avoid screens before bed. It’s important for kids to learn to calm themselves down before bed, and screens are very activating for our brains. Encourage your child to read an actual book as part of a healthy bedtime routine.
- Set a good example for your kids. Kids develop their routines based on what they see their parents doing. As a parent, you are the greatest influence on your kids’ behavior when it comes to eating, exercising, and screen time.
10 Tips for Healthy Living
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