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.