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When it comes to helping kids build healthy habits , parents have a unique influence on their children ’ s choices .

“ Children look up to their parents ,” says Dr . Jennifer Cheatham of Washington Regional ’ s West Washington County Clinic in Lincoln . “ By modeling good habits for kids when they are young , parents can potentially help them avoid illnesses like heart disease , diabetes and cancer later in life .”

Cheatham shares these suggestions from the American Academy of Family Physicians for ways parents can help their children create healthy habits :

Making Smart Nutrition Choices

Parents can really influence their children ’ s choices when it comes to mealtimes . “ Research shows that children eat more fruits and vegetables when their parents encourage them to do so ,” Cheatham says . “ Plus , if children see their parents having a healthy attitude toward food , they will too .” Teach children that a food ’ s calories translate to energy and are not a “ bad ” thing . Talk about the importance of eating “ the rainbow ,” fruits and vegetables of different colors , to ensure they are getting a variety of important nutrients .

Teach kids about portion sizes . Together , read the nutrition label to find the recommended serving size . At snack time , measure out a serving in a bowl or on a plate ; don ’ t let kids eat directly from the package .

While it may be impossible to avoid all junk food , try to keep a variety of easy-tograb healthy foods available for kids . Fresh fruits and vegetables are great options for snacks and side dishes at mealtimes . Also , make sure your kids drink water and milk instead of sweetened drinks such as fruit juice , soft drinks , sports drinks and flavored milk .

Use mealtimes as an opportunity to build strong family relationships . “ Find food preparation tasks that children can safely perform ,” Cheatham says . “ They like to feel as if they are helping and will be more likely to try healthy foods if they helped to prepare them .” Sit down together for meals as a family whenever possible . When your child does eat a meal at home separately , sit down with him or her and take time to talk . Try not to let your child eat alone .

Encourage children to listen to their bodies so they can learn to stop eating when they feel full . Don ’ t force them to finish everything on their plate .

Choosing Healthy Activities

Another way to be a healthy role model for your child is to make being active a part of your family routine . “ Find something fun that everyone in the family can enjoy together , such as riding bikes on the trails each Saturday or taking a walk around the neighborhood each evening ,” Cheatham says . As children get older , encourage them to try group activities such as team sports or martial arts , which can help build a child ’ s confidence and self-esteem . “ Generally , children should be getting about 60 minutes of moderate to vigorous physical activity every day ,” Cheatham says .

As for screen time , children should spend no more than 1-2 hours total per day with a TV , computer , tablet , video game or smart phone . Excessive screen time has been linked to childhood obesity , sleep problems , poor academic performance , cyberbullying and risky behaviors such as sexting . Designate media-free family times , such as during meals , as well as media-free locations , such as the child ’ s bedroom . Talk with your child about online safety and being a good online citizen who treats others with respect .

Getting Adequate Sleep Restorative sleep is essential for good health at any age . Talk to your health care provider about the amount of sleep your child should get for his or her age . Recommendations can vary from up to 13 hours total each day for toddlers to up to 10 hours a day for teens . Help your child create a bedtime routine that includes screen-free time to unwind , and make sure they have a cool , dark quiet room for sleep .

Taking Responsibility for Their Health

Teach your child the importance of regular health checkups . When they are old enough , encourage them to let you or their health care provider know if they feel sick or have a health concern .

As your children grow and become increasingly independent , continue to monitor their activities and friendships . Be ready to have conversations about substance abuse and sexual activity . “ Stay positive and supportive ,” Cheatham says . “ And remember that your influence can help them develop confidence and a lifetime of healthy habits .”

For more information or to make an appointment , contact Washington Regional West Washington County Clinic at 479-824-3196 . www . wregional . com KIDS HEALTH ISSUE | APRIL 2024 3 OURHEALTHNWA . COM