5 ways to help kids stay healthy

Supporting a healthy lifestyle and weight.

Daughter watching mother cut vegetables in kitchen

When it comes to your children’s health, there are many things to consider: nutritious meals, a good sleep schedule, making time for playtime, and so much more. These factors support a healthy lifestyle, and they can also support a healthy weight. September is National Childhood Obesity Awareness Month, and with nearly one-third of California's children affected by obesity, getting kids in the kitchen and out on the playground can help them stay healthy.

Aim for at least 60 minutes of daily activity.

Encourage your kids to try activities that that increase their heart rate and build bone strength, such as running, climbing and jumping. Preschool-aged kids should be active throughout the day. Kids between the ages of 6 and 12 should try getting at least an hour of activity per day, the California Department of Public Health says.

Skip fast food and processed foods.

Fast food has more calories, sugar and salt, which can affect kids’ weight and health. Use these five tips to eat healthy, delicious meals on a budget.

Try to eat five servings of fresh fruits and veggies every day.

Fruits and veggies have the nutrients that kids need to grow, but fresh produce isn’t the only option. Canned or frozen fruits and vegetables with low sodium and little to no added sugars are also great choices. Check out these serving recommendations from CalFresh.

Make food more fun.

Learn about the five food groups from MyPlate California with your children and get them involved during mealtimes. If you have picky eaters, try these easy, healthy lunch ideas.

Get plenty of rest and spend less time in front of screens.

Too little sleep may increase obesity risk and disrupt hormones, leading to an increased appetite. Setting screen time limits can help support a healthier lifestyle. Try reducing screen time to 30 minutes or less for children ages 2 and above. You can also consider keeping meals and snack time screen-free.

Improving nutrition for kids

A healthy eating plan may help to manage weight and should include:

Fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products.
Proteins, such as beans, eggs, lean meats, peas and seeds.
Lower amounts of added sugars, sodium, saturated and trans fats and cholesterol.

For more resources to support your child’s health, check out our free wellness webinars from our Best Health^® wellness program and a helpful preventive care checklist for children.