Time With Your Kids
Creating Healthy Routines
One of the ways parents can promote social and emotional well-being in young children
is by encouraging good
habits such as healthy sleeping, eating, and physical activity. Setting
the stage with these habits early can have long-term positive effects on a growing
child’s body and on children’s capacity to learn. The key is to establish these
healthy habits during the “critical years” when children start forming patterns
of behavior. This is the time to work together as a family to make healthy habits
easy and fun.
Healthy Sleep and Bedtime Routine
211KB) has shown that sleep affects every aspect of children’s lives, including
their physical, social, and emotional development; their academic performance; and
their brain development. Young children who lack sleep often have behavioral and
emotional problems as well as cognitive developmental issues. Young children, in
particular, are in need of quality sleep time so that they can be alert and able
to absorb the world around them. A well-rested child is also a more relaxed, more
social, and more even-tempered child.
The recommended amount
of sleep for children is based on their age. For example, children ages 3 to 5 require
about 11 to 13 hours of sleep per day. Children ages 6 to 10 require 10 to 11 hours
of sleep. The best way to nurture quality sleep in children is to set a consistent
bedtime routine, such as taking a bath, brushing teeth, reading a story, and listening
to soft music. Keeping a consistent bedtime routine signals to your children that
it is time to relax and sleep. Over time, your children will surprise you by getting
ready for bed by themselves or with minimum reminders.
Healthy Eating Habits
children about nutrition and healthy eating is one of the most important skills
you can share with them. Sharing nutritious food builds strong bodies and smart
brains as well as offers an opportunity to enjoy the social aspect of meals with
family and friends. During these critical years, it is important to introduce your
children to a variety of healthy foods. Children need an adequate amount of food
and a well-balanced diet to provide them with the right amounts of nutrients and
vitamins. Set the stage for a lifetime of healthy eating by offering your child
whole grains, dairy products, fruits, vegetables, healthy proteins, and other low-fat
show positive links between nutrition and brain development, cognitive function,
curiosity, behavior, and communication and social skills.
Encouraging healthy eating habits now can positively affect your children’s’ lifelong
relationship with food. A few simple tips to remember:
- Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
- Provide calm, pleasant mealtimes where adults and children can talk together.
- Explore a variety of flavors and foods from different cultures and cuisines.
- Show your child
(PDF 1.06MB) how to read nutritional labels. Keep it simple by focusing on serving
size, sugar, sodium, and fat. This information allows you to teach your child why
certain foods are better than others and how to make smart choices about food.
- Share an appreciation for healthful food.
eating habits early will also prevent excess weight gain. Nearly one in three children
in the United States is overweight or obese, and childhood obesity has become a
growing concern in this country.
Healthy Exercise Habits
The rise in childhood obesity in the United States is mirrored by a decrease in
the amount of physical activity children get. Television, video games, computers,
and changing lifestyles have produced a generation of sedentary children. Such inactivity
has negative consequences for a child’s physical, emotional, and cognitive health.
Studies have shown
that stimulation in the form of movement and sensory experiences is necessary for
a child’s early brain development. Preschoolers should have 1 hour of structured
physical activity daily and up to several hours of unstructured physical
activity daily. Except when they are asleep, children should not be sedentary for
more than 1 hour at a time. Preschoolers should also be exposed to a variety of
movement activities, including those that elevate the heart rate, such as walking,
running, jumping, dancing, and swimming.
imitate their parents’ behavior. Therefore, parents must lead by example in order
to promote habits of healthy sleeping, eating, and physical activity that will remain
with your children into adulthood.
Benefits of Setting Daily Routines
It’s important for parents to realize early that having a daily routine allows children
to anticipate what will happen next. A routine gives children a sense of security,
safety, and emotional stability. The benefits of children practicing a daily routine
- Self-control: Consistent routines help children learn to trust.
When children feel a sense of trust and safety, they can learn about the world around
them better through play and exploring.
- Positive behavior: Routines guide children’s action
toward a specific goal and can help them learn responsible behavior. For example,
children can help set the table before mealtime, put their dirty clothes in the
hamper, feed the dog or cat, or simply help pick up their toys.
- Social skills: Children will learn patterns and routines for social
interaction as they meet more people. Greetings and talking with others are examples
of daily interactions that teach social skills.
- Coping with transitions: Routines can help children make transitions
easier as they change from one activity to another. Depending on your child’s temperament,
transitions between activities such as dinner to bedtime can be challenging, but
if a daily routine is set, then your child will know in advance that sleep comes
after dinner and a bath.
- Opportunity for learning: Daily routines, such as socializing at
mealtime, getting ready for bed, taking baths, playing, and reading, provide a rich
opportunity to support your child’s learning while having fun.
In short, setting routines in different areas allows children to be safe and healthy
and understand their world better.
Set Family Routines
Educator Activity: Healthy Routines
in the Classroom
Quiz for Parents: Habits:
Keeping Them Healthy
U.S. Department of Health and Human Services
Let’s Move! is
a comprehensive initiative, launched by First Lady Michelle Obama, dedicated to
solving the challenge of childhood obesity within a generation, so that children
born today will grow up healthier and able to pursue their dreams. This initiative
provides parents helpful information and tools to foster environments that support
We Can! Ways to Enhance
Children’s Activity & Nutrition is a national movement campaign that
provides parents with resources and tools to help children stay at a healthy weight.
Gerber® for Medical Professionals
“Healthy Habits: A Lifetime
of Practice for Better Health” discusses the importance of establishing
healthy habits in a child’s life from the start, which encourages a lifetime of
“Sleep, Learning, and
the Developing Brain: Early-to-Bed as a Healthy and Wise Choice for School Aged
Children” (PDF 211KB) talks about the importance of sleep for normal health,
development, and academic performance of children.
National Sleep Foundation
“Children and Sleep”
provides parents with information about the importance of sleep and children.
Academy of Nutrition and Dietetics
“It’s About Eating Right—Raising
Healthy Eaters from Preschool to High School” provides tips for parents
and caregivers about food, nutrition, and eating skills for young children.
“Nutrition Impacts Cognition
and Learning” highlights the importance of nutrition and its impact on the
development of children.
National Institutes of Diabetes and Digestive and Kidney Diseases
and Your Family (PDF 1.06MB) provides parents tips on how to get moving
and eat well even when your life is busy.
Helping Your Child:
Tips for Parents offers parents tips on how to help their children
form habits of healthy eating and physical activity.
National Institutes of Health
“Shape Your Family’s Habits”
suggests ways to encourage healthy habits in eating and physical activity and describes
the importance of caregivers in shaping those habits.
“Optimizing Early Brain
and Motor Development Through Movement” shares research results on how physical
exercise affects the brain of a developing child, with specific guidelines for the
different stages of a child’s life.
National Center for Infants, Toddlers, and Families
“Love, Learning, and Routines”discusses
the various positive aspects of setting daily routines for babies and toddlers.
American Psychological Association
“Healthy Habits for Healthy
Families” shares tips on helping children develop healthy eating habits.
American Heart Association
“Help Children Develop
Healthy Habits” gives families tips on helping children develop and sustain
good habits in eating and physical activity.
Please note—to view documents in PDF format, you must have Adobe’s free Acrobat
Reader software. If you do not already have this software installed on your computer,
please download it
from Adobe's website.