Child playing on a slide

Healthy Eating and Activity for Your Child

Sometimes small changes can make a big difference in nutrition and physical activity. To keep your child healthy and active, try making one or more changes from this list of ideas:

Ways to encourage healthy eating:
  •  Offer water, rather than sugary drinks, when your child is thirsty.
  • Show your child that you like a variety of healthy foods.
  • Don’t use food or candy as a reward.
  • Read books about healthy food to your child.
  • Avoid books and coloring books that promote junk food or specific products.
  • Serve child size portions to your child.
  • Pay attention to signs that a child is hungry or full. Don’t insist on a clean plate!
  • Have children help cook meals and prepare snacks.
  • Serve a variety of foods including fruits, vegetables and whole grains.
  • Make happy and pleasant family mealtimes where everyone enjoys eating together.
  • Ask children to help set and clear the table.
  • Discuss the events of the day at mealtime.
  • Turn off cell phones, TV, and radio at mealtime.
  • Avoid fast food and eating on the run.
  • Be aware of junk food advertising that is aimed at children.
  • Shop at Farmers’ Markets, and take your children with you!
Ways to encourage physical activity:
  • Children are naturally active and curious. Encourage these natural traits!
  • Make time for outdoor play. Play with your child.
  • Use music and dance to encourage movement.
  • Show your child that you like to exercise.
  • Make play and activity fun and age appropriate.
  • Turn household chores into a game.
  • Limit screen time to 60 minutes of high-quality programs per day, viewed with an adult, for children ages 2-5 years.
  • Avoid screen time (except for video-chatting) for children under the age of 18 months.
  • Young children should not be still for more than 60 minutes at a time, unless asleep.
  • Work to improve parks and recreation in your neighborhood.
  • Walk instead of driving.
  • Take the stairs.
  • Use non-food activities for fundraising at school and in your community, for example, read-a-thons or walk-a-thons.
  • Be an advocate for physical health at school and child care.
References and Resources:

SHAPE America, Early Childhoood Resources for Teacher's Toolbox (on physical activity)
Nemours KidsHealth, Healthy Eating (for Parents)