Creating a healthy lifestyle for kids

As parents, we all want the best for our children. We strive to lead them to a happy, healthy life filled with energy, fun, and confidence. But in reality, it's not that easy.

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Modern family life is so fast-paced that at times (to be honest, most times), offering the perfect balanced diet and active lifestyle can feel like a struggle. And with so much information out there, it can be overwhelming to know where to start.

The good news is that healthy lifestyles are bound to small, incremental daily habits. Even the littlest steps can take you far. So here are our top tips for making a ‘healthy lifestyle’ possible and sustainable for your family.

What does a 'healthy lifestyle' really mean?

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A healthy lifestyle is all about balance. It’s not just about being free from illnesses; it’s about feeling good physically, mentally, and emotionally.

Healthy lifestyles embody everything from healthy eating habits and regular physical activity to getting good sleep and staying socially connected. By teaching kids to make good choices from a young age, you’re setting them up for a lifetime of health and happiness.

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Healthy eating habits

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A balanced diet is one of the foundations of a healthy lifestyle. Here’s how you can guide your kids to develop healthy eating habits.

Stock up on healthy foods

One of the best ways to encourage healthy eating is to control what’s available at home. Kids are more likely to reach for what’s easy and, well, within reach. So, make sure your kitchen is stocked with healthy snack options.

This could mean swapping out packets of highly processed snacks high in sugar and sodium for healthier wholegrain alternatives or looking at simple hacks like veggie grab boxes with crunchy colourful sticks that kids can help themselves to when hungry.

Your family diet should include:

• Fruits and vegetables – full of essential vitamins and fibre
• Lean meats like chicken and turkey, or plant-based proteins such as beans and legumes
• Low-fat milk and cheese for calcium and protein
• Whole grains like oats, brown rice, and quinoa

And don’t forget the importance of protein-rich foods like eggs and fish, which are key to your child’s growth and energy levels.

Limit unhealthy foods

While treats are fine every now and then (it’s all about balance, after all), it’s important to limit junk food and processed snacks. These often contain more calories than needed and lack the nutrients essential for kids’ growth and development.

Instead of sugary soft drinks and juices, or even energy drinks, encourage your kids to drink water or milk.

And don’t forget to let them explore new foods. Encouraging variety can help them develop a love for different flavours and textures, making mealtime more fun!

On average a child may need to be exposed to a new food between 10-15 times before they’ll accept it and eat it (maybe a bit longer for the eternally dreaded broccoli), so while it may feel like a waste of time and good food, stick with it and your kid will be rewarded with a lifetime of healthy eating habits.

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Physical activity - get moving!

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Staying active is just as important as healthy eating to maintain a healthy lifestyle. Kids need plenty of physical activity to grow strong, improve coordination, and boost their mood. Simple changes like walking or riding bikes to school can boost daily incidental exercise.

Encourage your kids to play outside as much as possible. Whether it’s riding bikes, playing tip (or tag depending on which part of Australia you’re from), or exploring nature, outdoor play is so important to get children moving while having fun.

Unstructured nature play is also brilliant for children. Studies have shown that aside from the physical health benefits, it also boosts creativity and imagination, promotes independence and risk-taking, and supports mental development and focus.

Aim for at least 60 minutes of moderate to vigorous physical activity each day… which sounds like a lot for an adult, but easier for kids given that my kids only seem to run everywhere they go. Backyard trampolines are an absolute game-changer for burning off energy outside!

Even better, use it as an opportunity for family bonding and connection by going for a walk after dinner, a weekend hike, or playing a game of backyard cricket.

Creating a supportive environment

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Lead by example. Children are like sponges – they observe and imitate the adults around them. If you want your kids to live a healthy lifestyle, you should model it yourself.

Show them you enjoy healthy foods, love being active, and value self-care. Get them involved in things like meal planning, cooking, and even grocery shopping so they’re empowered to make their own healthy choices.

I’ve also discovered that when I’m in the garden, my kids will follow me and start making potions and cubby houses without prompting. You can even get the kids involved in the gardening (if you have one!)

Setting boundaries and routines

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Creating structure around healthy habits makes it easier for your kids to stick to them. A simple daily routine that includes time for healthy eating, exercise, and good sleep can have a huge impact. Here are a few tips for building routines:

• Meals: Serve balanced meals at regular times and include a variety of nutritious foods like fruits, vegetables, lean proteins, and whole grains. Toddlers need 2.5 servings of veggies daily, 4.5 servings for children 4-8 years, and 5+ servings per day for kids over 9.
• Snacks: Offer healthy snacks like wholegrain crackers, yoghurt, nuts (if your child has no allergies), or veggie sticks instead of sugary processed options.
• Sleep: Make sure your child is getting enough rest. Good quality sleep helps them grow and stay focused during the day. Routine is so critical here to ensure everyone stays on track. Make sure you have early enough bedtimes and good sleep hygiene without screen time.
• Screen time: Limit screen time to no more than 2 hours a day. Encourage them to fill the rest of their time with other fun options like crafting, drawing, reading, playing outside, or spending time with family.

Overcoming common challenges

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We totally get it, raising kids in today’s world is just hard. With fast food, sugary snacks, and screen time at every turn, we all face the same challenges. And realistically, we can’t get this right all the time.

Sometimes, to save your sanity, you need to hit the drive-through and grab their iPads to get some stuff done at home. But with a little creativity and patience, you can set yourself and your family up with some achievable habits with lasting benefits.

Managing screen time and technology use

It’s tempting for kids to spend hours in front of a screen because they’re happy and the house is peaceful, but we know you can have too much of a good thing. The meltdowns and tantrums that happen when you take the screen away can make it feel like it’s not worth the effort, but it is.

Stay strong and set clear limits on screen time. Encourage your children to balance it with outdoor play, sports, or hobbies. You can also set a good example by cutting down on your own screen time.

Picky eaters? No problem!

If your child is a picky eater, start small. Introduce one new food at a time, and don’t force it. As mentioned above, it can take up to 15 tries for kids to accept new flavours.

Try to make healthy eating fun by involving your kids in preparing meals. You could create a colourful salad, make fruit kebabs, or experiment with different ingredients to create a fun new dish.

Who can I talk to for advice and support?

If you’re ever unsure about your child’s nutrition or activity levels, it’s a good idea to talk to a professional. A doctor or dietitian can provide personalised advice based on your child’s needs.

Or if your child is under school age (in Australia) you can visit your local child and family health services for support. Additionally, your child’s school or community may offer programs promoting healthy habits.

Tips for implementing healthy habits

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• Lead by example: Kids will follow your lead, so make healthy habits part of the family routine.
• Start small: Gradual changes to diet and physical activity are easier to maintain.
• Celebrate success: Whether trying a new food or mastering a sport, celebrate the small wins!

Creating a supportive environment and establishing good routines gives your child the tools they need to stay healthy, happy, and confident. A healthy lifestyle doesn’t have to be daunting – it’s all about making small, positive changes that will last a lifetime.

Sources

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Australian Government Department of Health, Australian Dietary Guidelines, 2013
Government Department of Health, For children and young people (5 to 17 years), May 2021
Better Health Channel, Eating tips for school children, 2023