Tips to Support Healthy Routines for Children and Teens

Why it matters

Healthy eating and physical activity are important for growth and development, and prevention of obesity and related health conditions, such as type 2 diabetes, asthma, anxiety and depression. Healthy eating boosts immunity and supports healthy growth. Being physically active can help boost students' academic performances. For good mental and physical health, kids also need plenty of sleep and limited screen time.

Parents, caregivers, and teachers can help children and teens develop healthy lifestyles with these tips.

Make sure children and teens get enough sleep

Children and teens need more sleep than adults, and the amount varies by age. Too little sleep is associated with obesity, partly because not getting enough sleep may make us eat more and be less physically active. See the recommended amounts of sleep by age and suggestions to improve sleep.

Reduce screen time

In young people, too much screen time is associated with poor sleep, weight gain, lower grades in school, and poor mental health. Reducing screen time can help free time for other activities and improve sleep. Cutting back on screen time also limits cues to eat unhealthy food. See Beyond Screen Time.

Limit the time children and teens watch television, play video games, or use a smartphone or tablet. Instead, encourage children and teens to do fun activities with their friends and family members. Or encourage children and teens to move more in their independent activities.

Encourage healthy eating habits

Promoting healthy eating among children and teens can support their overall well-being. They can gain many health benefits through healthy eating, including:

• Keeping skin, teeth, and eyes healthy.
• Supporting muscles.
• Helping achieve and maintain a healthy weight.
• Strengthening bones.
• Supporting brain development and healthy growth.
• Boosting immunity.
• Helping the digestive system function.

To help children and teens develop healthy eating habits:

• Provide plenty of vegetables, fruits, and whole-grain products.
• Choose lean meats, poultry, fish, lentils, and beans for protein.
• Include low-fat or non-fat milk or dairy products, such as cheese and yogurt.
• Encourage your family to drink water instead of sugary drinks.
  

Additionally, you can:

• Encourage kids to eat a healthy breakfast and lunch whether at home or at school.
• Review school menus with your kids and encourage them to try new foods.
• Model healthy eating at home.

Remember that small changes every day can lead to significant health improvements in the short and long term.

Limit saturated fat, added sugar, and salt

Limiting foods with high amounts of saturated fat, added sugar, and salt can help support healthy eating habits. If these foods are eaten less often, they will truly be treats! For everyday snacks, try these easy-to-prepare options.

• 1 cup carrots, broccoli, or bell peppers with 2 tablespoons hummus.
• A medium apple or banana with 1 tablespoon peanut butter.
• 1 cup blueberries or grapes with 1/2 cup plain, low-fat yogurt.
• 1/4 cup of tuna wrapped in a lettuce leaf.

Help children and teens stay active

In addition to being fun, regular physical activity has many health benefits, including:

• Strengthening bones and muscles.
• Decreasing blood pressure.
• Reducing risk of several chronic diseases, including type 2 diabetes and obesity.
• Reducing risk of depression.
• Boosting academic performance by improving attention and memory.
• Helping regulate body weight and reduce body fat.

Children 3 to 5 should be active throughout the day.

Children and teens 6 to 17 should be physically active at least 60 minutes each day. This group needs:

• Aerobic activity, which is anything that makes their heart beat faster.
• Bone-strengthening activities such as running or jumping.
• Muscle-strengthening activities such as climbing or push-ups.

See details.

To help children and teens get enough physical activity:

• Make physical activity part of your family's daily routine by taking walks or playing active games together.
• Help children and teens find fun activities to do on their own or with friends and family, such as walking or riding bikes.
• Take young people to places where they can be active, such as public parks or playgrounds, community baseball fields, or community basketball courts.
• Encourage your child to participate in school or community physical activity or sports programs.

Remember that children imitate adults. Start adding physical activity to your own routine and encourage your child to join you.

Learn more

Healthy eating

• Benefits of Healthy Eating for Children
• Healthy Eating Tips – Choosing healthy foods and drinks.
• Good Nutrition Starts Early – How to include a variety of fruits and vegetables in your child's diet.
• Tips to Help Your Picky Eater
• My Plate Kids – Includes games, activity sheets, videos, and songs.
• Dietary Guidelines for Americans, 2020-2025

Physical activity

• Health Benefits of Physical Activity for Children
• What You Can Do to Meet Physical Activity Recommendations – Recommendations by age.
• Tips for Getting More Active Minutes – Ways to find more time for physical activity.
• Benefits of School-Based Physical Activity – How physical activity can benefit a student's health, teachers, and the community.

Social and emotional wellness

• BAM! Body and Mind – Classroom resources for teachers of grades 4 through 8.
• Help Kids Learn New Skills to Be Healthy During the Summer
• Parents for Healthy Schools – Resources to encourage parent involvement in school health.

Maintaining a healthy weight

• Preventing Childhood Obesity: 6 Things Families Can Do
  
• Child and Teen BMI (Body Mass Index) Calculator – Note: BMI screens for obesity but is not a diagnostic tool. See more about BMI for children and teens.
• We Can! – National education program designed for adults to help children 8 to 13 stay at a healthy weight.