It’s never too early to teach kids about healthy habits. Setting good habits when they’re young puts them on the path toward a healthier life.

Many children are not off to a good start. About 1 in 5 American children are obese, says the Centers for Disease Control and Prevention. That puts them at a higher risk for asthma, sleep apnea, bone and joint problems, Type 2 diabetes and heart disease.

Fortunately, there are simple steps parents can take to help build healthy habits for their children that last a lifetime.

Four Simple Steps for a Healthier Family

There’s a simple formula for putting our families on a healthier path, for both body and mind. The CDC emphasizes four main areas to focus on to keep kids healthy: eating habits, activity, sleep and screen time.

1. Eat a healthy, balanced diet. What we eat and drink can impact our health in a big way. That’s why it’s important to eat the right foods in the right proportions.  And making healthy eating a family effort helps children reach and keep a healthy weight as they get older. Be sure to set a good example for your kids.

Eat whole foods like colorful fruits and vegetables, whole grains, and protein from lean meats, fish, beans and nuts. Drink plenty of water and limit sugary drinks. It’s also important to limit the processed foods that fill the center aisles of most grocery stores. These foods often contain unhealthy sugar, fats and additives that can contribute to things like heart disease and Type 2 diabetes.

2. Get the whole family moving. Movement and exercise are important for all of us. They help build stronger muscles and bones, control weight, and reduce symptoms of anxiety and depression. Children ages 3 to 5 years should be active throughout the day. Children and teens ages 6 to17 years need at least 60 minutes of physical activity each day.

Being active as a family encourages kids to move. Look for ways to blend fun with being active and spending time together. In the outdoors, you can work in the yard, play catch or touch football, walk the dog, or take a nature walk. Inside, enjoy a family dance party, vacuum the house or move along with an online class suited to your family’s fitness levels and interests.

3. Make sleep a priority. Sleep is important for everyone, and it’s critical for kids. Good sleep helps prevent Type 2 diabetes, injuries, weight gain, and problems with attention and behavior. Research suggests that children may eat more and be less active if they don’t get enough sleep.

Good sleep also leads to healthy childhood development. Research shows that kids who get enough sleep show improvement in attention, behavior, learning, memory and regulating emotions. All of this leads to better mental and physical health and overall quality of life, says the Cleveland Clinic. 

Children ages 6 through 12 should get 9 to 12 hours of sleep a night. Teens need 8 to 10 hours. Sticking to a consistent sleep plan, even on weekends, can help children sleep better.

4. Limit screen time. Too much screen time and other sedentary activities can lead to weight gain, poor sleep and poor mental and physical health. Trimming phone, computer and TV screen time can help kids stay healthier while freeing up time for family activities. Consider removing screens from children’s bedrooms. And turn everything off an hour before bed.

Sources: Preventing Childhood Obesity: 6 Things Families Can Do,  Centers for Disease Control and Prevention, 2024; Physical Activity Facts,  CDC, 2022; Tips to Support Healthy Routines for Children and Teens,  CDC, 2024; Healthy Eating Plate,  The Nutrition Source, Harvard T.H. Chan School of Public Health, 2023; How Much Sleep Kids Need: Recommended Hours by Age,  Cleveland Clinic, 2024

Originally published 10/24/2022; Revised 2024