Home

Health and Nutrition: Everyday Steps


I want to help my family become healthier. Where do I start?


The news is filled with stories about kids not getting enough exercise, eating too much junk food, and not getting enough sleep, and research has linked kids’ medical problems—obesity, diabetes, and heart disease— to poor health habits. It's true: Poor nutrition and lack of exercise are jeopardizing our young children’s abilities to do well in school and to stay in good health.

Creating healthy habits within your family can be a daunting task. Where do you start? Fortunately, by beginning with small steps, you can become a healthy family over time.


Make it a point to have one healthy meal together each day.
Start going for a walk every day when you get home from work or after dinner.
Strive to get eight hours of sleep every night.
Focus on the small, doable things, and you'll be on your way to having a healthy family.

Common Questions About Health and Nutrition >



Did You Know?

  • As kids get older, they tend to slip into poor health habits. 35% of sixth-graders say it’s very much like them to take good care of their bodies, but only 23% of twelfth-graders say this.1
  • Get Everyday Steps for proper nutrition >
  • Part of helping kids take care of themselves is showing them that it’s important. Unfortunately, only 30% of young people surveyed by Search Institute say their parents and other adults model positive, responsible behavior. Kids watch us in all areas of life, including our health habits.2
  • Get Everyday Steps for proper fitness >
  • When Search Institute and America’s Promise asked how well young people are doing health-wise, they discovered that teenagers are faring worse than younger children. Only 36% of kids ages 12 to 17 experience healthy development. Only 49% of kids between the ages of 6 and 11 do.3

Common Questions From Real Parents

How can I make sure my kids maintain a healthy diet when they refuse to eat anything they think is “health food”?

At some time or another, all parents worry about their child’s eating. Kids go through periods when they eat healthier and have good appetites, and they also go through stages when all they want to eat is junk. Realize that eating is not only about nutrition, but also about being independent. Kids quickly learn that they have control of what they eat, how much they eat, and even when they eat. (This is why eating disorders can develop in some kids and teenagers.) Be patient, but continue to model and talk about healthy eating habits. Get Simple and Healthy Recipe and Snack Ideas >

How can I maintain a healthy diet for my family on a tight budget?

There are many strategies for making the most out of a limited grocery budget. You can find several recommendations from the Center for Health Promotion and Wellness at MIT Medical’s Eating Healthfully on a Tight Budget

My child refuses to eat almost everything. What do I do?

Some children have extra-sensitive taste buds. (Children also tend to have a strong sense of smell, and they will complain about aromas that you may not even be able to sense.) It’s important to be patient with them, but it’s also important to continue offering them a variety of healthy foods to try. Never force your child to eat, but always invite him to eat healthy foods. Avoid offering junk food as a substitute—this will only teach your child to hold out for treats. When you eat healthily, your child will notice the choices you make and eventually see the importance of good nutrition. More Simple Nutrition Tips >

Your Family's Nutrition

Two big challenges to raising healthy kids today are enormous portion sizes and the fact that there are so many unhealthy, but tempting, food choices available. When children and teens fill up on sweets and highly processed foods, they lose their appetites for foods that have the nutrients their bodies need. As kids get older, they’ll be making more of those choices for themselves, so it’s never too early to start teaching them how to make healthy, balanced selections.

 
Do: Serve foods close to their natural state: fresh or unsweetened dried fruit instead of fruit roll-ups; whole-wheat bread instead of white; lean cuts of meat such as turkey or chicken breast instead of processed meats such as sausage or hot dogs.
 
Better by Nature- For sweet treats, stick with fresh fruit. (Babies aren’t born wanting ice cream or cookies.) Avoid refined sugar and other sweeteners as long as possible.
 
Calcium Counts- Getting enough calcium is tough for kids who drink too much juice, soda, or other beverages that don’t contain it. One way you can help is by limiting the availability of those drinks in your home. You can also keep low-fat flavored milks and calcium-fortified milk alternatives on hand and serve them at meals. Though they have added sugar, it’s not nearly as much as soda, and studies show that, for many kids, they boost calcium intake.
 
Do: Set clear family rules on when it’s acceptable to eat sweets, such as having desserts only on the weekends or only for special occasions.
 
Keep it Fresh- Keep introducing new, healthy foods to your family. Kids are more likely to eat a variety of healthy foods if they’re given opportunities to try them. Cut up a raw jicama and eat it like celery. Buy a pomegranate and eat the seeds.
 
If you’re fortunate, you have kids who are open to trying new foods and have a varied diet. But not all kids are this way. Some are fussy about what they eat, and they can complain about textures, temperatures, food touching other food, and strong tastes and smells. Researchers say that this is a biological phenomenon, and some kids are more affected by it than others.
 
Don’t: Label these kids as “picky,” “spoiled,” or “fussy.” Do: Embrace their eating habits and talk about how they have discriminating, discerning taste.
 
Don’t: Never force your child to eat. Do: Invite her to eat and offer a lot of healthy choices. Some kids won’t try new foods until they’ve seen other people eat them a few times, and some won’t go near a piece of broccoli no matter how many times you offer it.
 
Consult a Pediatrician If you become concerned that your child’s eating habits may be a problem, talk with a pediatrician. Doctors who work with children understand the phenomenon of discriminating eaters. They may prescribe a multivitamin, make a referral to a child nutritionist, or have other suggestions if you’re concerned about your child’s diet.
 
Be Patient- Some kids go through periods when they’re more particular about foods, and then grow out of them. Other kids will remain steadfast for years. If your child will eat only macaroni and cheese for breakfast, lunch, and supper, continue to offer other foods, but don’t become overly concerned.

Simple Tips for Maintaining Good Health

Few people look forward to going to the doctor or the dentist, and kids can be even more resistant than adults. However, regular doctor and dentist visits are key to maintaining good health, and if children get into the habit of regular checkups now, they will be more likely to continue this practice when they’re adults.

 
Do:- Find doctors and dentists who work well with children and teenagers. If you’re not sure where to look, ask other parents. Usually, there are a number who specialize in family dentistry and pediatrics.
 
Get Organized- Create a master checkup list to keep track of when each family member visits the doctor or dentist. Many dentist offices offer the opportunity to make your next six-month appointment, but most doctor offices do not book a year in advance, which makes it easy for those annual visits to fall through the cracks.
 
Be Informed- Read helpful information on children’s health (for different age groups) at the American Academy of Pediatrics.
 
Shop Around- Visit different dental hygienists until you find one who has a good rapport with your child. Some dentist and doctor offices also have a number of physicians, so feel free to visit different ones until you find one you and your child both enjoy seeing.
 
If you start to get frustrated, stop and think about it from your child’s point of view—weren’t you afraid of the doctor or the dentist when you were young? Be firm in telling your child that it’s just something that needs to be done, but remember how stressful the situation can be. Being afraid of the doctor and the dentist is a phase that will pass and, like many other things, just requires some patience.

Proper Fitness Means Healthy Kids

Being healthy involves more than just eating well—it’s also important to help your children develop an active lifestyle. By making exercise a part of your daily routine, you can set a good example and show them that exercise is important to you. Whether your child is already very active or more sedentary, you should make a conscious effort to express the importance of physical activity.

 
Start Early: Starting when your child is very young, go on walks together. Take your child in a stroller if he isn’t up to walking with you. Younger children also enjoy riding bikes and trikes alongside their parents on longer walks.
 
Get Creative: Find ways as a family to build physical activity into serving others, such as doing household chores for someone, raking a neighbor’s lawn, moving furniture, or cleaning up an outdoor area in your community.
 
Motivate: Encourage all of your family members to join a sports team or take part in a physical activity class—many communities offer martial arts classes, recreational sports leagues, and hiking groups.
 
Be Consistent: Stay active throughout all four seasons. In many states, winters are often very cold and can limit physical activity. If you can’t make it outside for a winter walk or an afternoon of sledding, stay active inside. Play basketball at a local gym, go for a walk at an indoor mall, or take a family fitness class to keep moving throughout the winter.
 
Ask the Kids: Find out which type of exercise gets your kids excited. Some enjoy rollerblading. Others like to bike or swim. Still others enjoy playing soccer or baseball. Tapping into your kids’ passions will make them more likely to stick with a physical activity for the long term.
 
Even though the media is continually reporting that today’s children are getting lazier, that doesn’t mean that your kids have to be this way. Kids are naturally active and like spending time outside, so encourage their activity!

Your Child Needs Sleep

Whether your child is 3 months old or 18 years old, sleep will be a major issue. Parents often assume that once kids start sleeping through the night, their worries about sleep are over, but the truth is that there are sleep challenges for kids during every step of their development. Consider these tips:

  • Infants—Respond immediately to your infant’s cries, whether they’re during the day or the middle of the night. The definition of “sleeping through the night” for a baby is five to six hours, not the eight or more adults often get. Some children are physically capable of sleeping through the night around three to six months of age, while others will not be able to for another several months.
  • Toddlers—Once toddlers get a “big kid” bed, it means they can easily crawl in and out of bed. Toddlers can wander around the house in the middle of the night (either awake or as sleep walkers). Ensure your child’s safety by locking doors and installing childproof gates so she doesn’t fall down stairs. Also teach her to stay in her bed or room during sleeping times—even if she’s not tired.
  • Preschoolers—Night terrors and nightmares are common for preschoolers. They might wake up in the middle of the night, terrified of monsters under the bed or lurking in their closets. Take your child’s fears seriously and calm him down. Teach him how to comfort himself, such as snuggling with a stuffed animal or having a “power flashlight” that he can turn on to scare away the monsters.
  • Elementary-age children—Typically, this is the easiest age when it comes to sleep issues, but some kids are more prone to sleeping difficulties than others. Make sure your child is getting enough sleep. (Most kids at this age need 8 to 10 hours each night.) Be aware of sleep problems caused by stress, such as being picked on by a bully at school or the fear of missing the bus in the morning.
  • Young teenagers—Due to their biological development, a lot of young teenagers become night owls. Negotiate with your young teenager about bedtimes and rituals to help her sleep. (Don’t be surprised if she wants to listen to music while going to sleep—music that most likely would not relax you.) Keep in touch with teachers and other adults who see your child during the day to make sure she isn’t nodding off or dragging through the day.
  • Older teenagers—Although high school students are much more independent, they’ll experiment with cutting corners on sleep. While you can’t force your teenager to sleep, you can talk about the importance of getting enough sleep, creating sleep rituals that help him slow down and get to sleep, and turning off cell phones, computers, and any other devices that can keep a teenager up all night (or wake them in the middle of the night).

Remember that there will be some weeks, and maybe even months, when your child has great sleeping habits—and then, all of a sudden, you’ll find that you’re dealing with sleeping problems again. Whether your young child isn’t sleeping through the night or your teenager stays up too late and is exhausted throughout the day, you’ll see recurring issues. Be patient, and know that your child’s sleeping patterns will normalize—even if it seems like they’ll never stop having sleeping problems.

Thinking Further about Health and Nutrition

All parents are concerned with their family’s health—a healthy family is a happy family, after all. It can be overwhelming to keep tabs on everyone’s doctor and dentist appointments, nutritional habits, sleep schedules, and the countless other things that affect your family members’ health, but your task will be much easier if you plant the seeds of a healthy lifestyle in your children early on. Children have more health problems today than they did in the past years, but that doesn’t mean that your children have to resign to being unhealthy. Get them on the right track while they’re young, and they’ll be much healthier throughout their entire lives.

Other Useful Web Sites

  • My Pyramid for Kids — Find information on My Pyramid, including posters for kids, interactive activities, tools, classroom materials, and nutritional information relevant for your family.

More Books You May Like

  • Eating Right from 8 to 18 — With clear, simple advice and over 100 recipes, this book will help parents teach their kids good nutritional practices that will last a lifetime.
  • Fed Up!: Winning the War Against Childhood Obesity — This book empowers and motivates parents by examining the causes of obesity and detailing what some families have done to stay healthy.
  • Raising Vegetarian Children — Whether a child chooses to be a vegetarian or his family chooses it for him, it can be difficult for members of the family to get along at the dinner table. The strategies in this book will help alleviate some of the nutritional and relational tensions that may arise from raising a vegetarian child.
  • Trim Kids — This program, developed by an exercise physiologist, a clinical psychologist, and a dietitian, has helped thousands of kids fight obesity.