From the moment they are born, kids learn by watching and imitating their parents. For kids, "follow the leader" is an important learning tool. For a parent (or any guardian or caregiver), it provides a golden opportunity to instill healthy habits in children.
As a caregiver, you help shape your child's environment and guide their choices. You oversee what food is in the house and how your children spend their time. You also help shape their future — since your behavior can influence your child’s lifestyle as they grow up.
Modeling positive habits can help keep your child feeling their best now and set them up for a future of good mental and physical health. Here are 6 habits to get you started:
Move your body every day
Daily physical activity is one behavior that can have a life-changing effect on health. Regular exercise can help reduce the risk of:
- Diabetes
- Heart disease
- High blood pressure
- Mental health issues
- Sleep disorders
Children who are physically active benefit now and later in life. In early childhood, regular physical activity and active play can affect the development of a child's cognitive, social and motor skills. Adolescents and teens who exercise are more likely to become active and healthy adults.
Ways you can model an active lifestyle for children in your care include:
- Make exercise part of your daily routine so your child sees that it’s important.
- Plan physically active family activities, such as hiking, dancing or playing soccer at the park.
- Use physically active outings as a reward for studying hard or achieving a goal.
Framing physical activity as something you get to do, instead of something you have to do, can change your child's perspective on exercise.
Balance your diet
Nutritious eating habits formed in childhood can lead to lifelong health. Modeling a balanced diet for your child shows them that healthy eating doesn’t have to be restrictive.
There are several ways you can model healthy, balanced eating and share the habit with your children:
- Eat at home whenever possible to manage the food your family consumes.
- Focus on healthy meals containing fruits, vegetables, lean protein and whole grains.
- Let your child see you preparing meals and encourage them to help when appropriate.
- Limit the amount of processed food your family eats and has access to.
- Offer a variety of whole foods, so children can try different things and find what they like.
- Teach your child the plate method by filling half the plate with non-starchy vegetables and splitting the other half between lean protein and carbohydrates, such as whole grains, starchy vegetables or fruit.
Eat mindfully
In an age of constant distraction, mindful eating helps you engage with your food to slow down, make better choices and avoid overeating. When you eat in front of a screen, you can miss natural fullness cues. Distracted eating can also affect digestion and is a missed opportunity for socializing.
How to model mindful eating:
- Eat an appropriate portion: Before age 3, children stop eating when they feel full. After that, they may feel the need to eat until their plate is clear. For many people, including adults, clearing your plate is a sign of respect and in line with cultural norms. Show children it is OK to stop eating when they feel full. You can also serve smaller portions and encourage them to get more if they are still hungry.
- Put your fork down between bites: It forces you to slow down. Fully chew and swallow your bite before picking up your fork again.
- Share one meal daily as a family: Children learn the value of conversation and focusing on food during dinner.
Be present
Screens and social media have become part of our culture. Teach your child how to use screens in a smart way while maintaining a healthy life balance.
The American Academy of Pediatrics does not have set screen time limitation guidelines. However, without proper balance, screen time can affect a child's sleep, self-esteem and mental health.
Set an example of healthy screen usage:
- Go on your child's device with them to show them how to use their screens wisely.
- Put down your phone during dinner or family gatherings.
- Schedule screen-free family time each weekend.
- Separate screens from sleep by shutting yours down an hour before bedtime and keeping your phone out of your bedroom, if possible.
- Set screen time limits for yourself and let your kids know why you are doing it.
Prioritize good sleep
School-age children need between 8 and 12 hours of sleep nightly. When children and teens don't get enough sleep, it increases their risk for many health issues, including:
- Attention and behavior issues
- Injuries
- Mental health conditions
- Obesity
- Type 2 diabetes
As a caregiver, you can model habits and encourage good sleep:
- Get up at the same time: Keep your sleep schedule every day, even on weekends.
- Set bedtimes for you and your children: Teens with bedtimes set by parents or caregivers tend to get more sleep.
- Set up a bedtime routine: Show kids how to wind down by turning off your screen an hour before bed, dimming the lighting and following the same routine each night.
Get regular checkups
As a parent or guardian, you can make sure your child has regular checkups with the pediatrician and dentist. Just as important, let them see you keep up with that schedule as an adult. It provides an example and expectations for them later in life.
Let your children know when you go for checkups and screenings. Talk about getting the flu shot and other recommended vaccines. Being open about these practices normalizes lifelong self-care.
Contact us
Need to schedule a checkup? Find a doctor at MLK Community Healthcare or call (424) 529-6755 today to make an appointment.