How to Encourage Healthy Eating Habits and Physical Activity for Kids

You know your kids need to eat nutritious foods and get enough physical activity each day. But between stubborn toddlers, picky eaters and the lure of screen time, that’s easier said than done.

Yet it’s not impossible, says Christine R. James, D.O., a pediatrician at Sentara Family Medicine & Pediatrics in Chesapeake. She shares her tips for building healthy eating and exercise habits.

The earlier you start, the better, Dr. James says. “Rates of obesity and Type 2 diabetes are high, including in children and teenagers. Start practicing healthy habits from a young age.”

If your kids are older, don’t worry. It’s never too late to adopt a healthier lifestyle — whether your child is a toddler or a teen. Here’s how to get started.

Healthy Eating for Kids

The U.S. Department of Agriculture’s Dietary Guidelines for Americans recommend a diet built on vegetables, fruits, whole grains, low-fat dairy and protein sources such as lean meats, poultry, seafood, beans, nuts and soy products. The guidelines also recommend limiting added sugars, saturated fat and salt.

Want to start building good habits around those guidelines? Dr. James offers these pointers:

1. Think more, not less: The goal of healthy eating isn’t to restrict what your family eats. Instead, focus on introducing your children to a wide range of nutritious foods, especially fruits and vegetables.
2. Offer choices: Refusing food is one way kids often try to have control over their lives. Of course, you can’t let your toddler decide to eat cookies for every meal. But you can give them choices. For example, ask if they prefer apple slices, cucumbers or strawberries with their sandwich. “Expose kids to more healthy food options by getting them involved in decision-making,” Dr. James says.
3. Don’t force it: As a kid, you may have been told to “clear your plate,” but Dr. James doesn’t recommend that approach. “If you force your child to eat, mealtime becomes stressful for everyone,” she says. Encourage a healthy relationship with food. Offer nutritious choices and let your child decide how much to eat. “If they don’t want to eat, let them know they can finish their food when they’re hungry,” she says.
4. Keep trying: Many kids are picky eaters, and learning to like new foods takes time. It can take 10 tries or more before children develop a taste for a new flavor or texture. “Don’t give up. Keep offering the foods,” Dr. James says. “Some kids are more likely to try something new if you’re not hovering, so try offering a small portion and walking away.”
5. Get creative: Look for tricks to help you introduce new foods. If your child loves rice but is wary of broccoli, mix small pieces of broccoli into the rice. You can also add ingredients like spinach or unsweetened yogurt into smoothies for an extra nutrition boost.
6. Rethink drinks: Sugar-sweetened beverages like soda and even fruit juice are linked to obesity. Remove soda from your home and limit juice to just 4-6 ounces per day, Dr. James recommends. “If your kids aren’t crazy about plain water, try flavored unsweetened waters or look for sugar-free powdered flavorings you can add to water,” she adds.
7. Make it a family affair: It’s not fair to tell children ice cream or chips are off-limits, then eat them yourself. Try to make changes the whole family can get behind. Limit the less-healthy snacks you keep at home and stock your kitchen with fruit, nuts, baby carrots and other healthy alternatives. “The best way to help your child make healthier food choices is for the whole family to make changes together,” Dr. James says.

Physical Activity for Kids

Experts recommend children get at least one hour of physical activity per day. “That can sound daunting, especially with all the screen time kids are getting — even at school,” Dr. James says. But these steps can help you and your kids add more movement to your days.

1. Make it fun: Exercise doesn’t have to be lifting weights or going for a long run. (Though it can be, if you enjoy it!) “Get kids active in any way that works for them,” she says. Biking, dancing, skateboarding, playing tag, walking the dog — it all counts.
2. Break it up: If it’s hard to fit in a full hour of exercise, break it up into chunks. Your kids can do some yoga stretches in the morning, play outside after school and take a walk with the family after dinner. “The goal is to be as active as possible, whenever you can,” she says.
3. Get up and move: Encourage kids to take regular breaks if they’re watching TV, playing a video game or doing their homework. “Every so often, get up to stretch and move your body for a few minutes,” Dr. James recommends.
4. Look for easy wins: As a parent, you can help your kids get more activity in lots of little ways. Park far from the store so you have to walk farther — or walk to run errands instead of driving, when you can. Climb the stairs at the doctor’s office instead of taking the elevator. And assign your kids chores that require movement, like vacuuming or raking leaves.
5. Get the family involved: Just like with healthy eating, it’s easier to be active when the whole family does it together. Find activities you can all enjoy, such as hiking, bike riding or playing a game of touch football.

Building Healthy Habits

As you build new habits, patience is key. It takes time to change your lifestyle. The best way to succeed long-term is to take it slow, Dr. James says. If your teen drinks four sodas a day, for example, try cutting that down to two for a week or so. Then drop that to one and, eventually, make soda an occasional treat.

Dr. James also suggests tackling one new behavior at a time. Don’t try to overhaul your meals, swap all your snacks and give up soda all at once. When teaching your children healthy eating habits, slow and steady wins the race.

The same principle applies to physical activity. “If you’re not used to doing a lot of activity, don’t try to go for a long run,” Dr. James says. Start with short bouts of activity, whether it’s a few jumping jacks in the living room or a gentle walk around the block. “Keep it up, and the more you do, the more you’ll be able to do,” she says.

“You have to start somewhere,” she adds. “Do what you can and go from there. Eventually, you’ll look back and realize how far you and your family have come.”

As a pediatrician, Dr. James helps families discuss healthy lifestyle changes. To make an appointment with her, schedule online or call 757-252-5820. Learn more about Sentara Family Medicine & Pediatrics.