Healthy Habits for Healthy Kids

September is National Childhood Obesity Month. In a country where approximately 1 in 5 children and adolescents has obesity, building healthy habits for kids can feel overwhelming. As a parent or caregiver, you want to support your child’s well-being—but where do you start? How much activity is enough? How much is too much screen time? That’s where the 5-2-1-0 approach comes in. This is a simple guide to creating healthier routines for the whole family—and it’s easy to remember and fun to practice together.

How Can I Get My Kids to Eat More Fruits and Vegetables?

Aim for at least five servings of fruits and vegetables every single day. How much is a serving? A serving size is about the size of your fist (and for your kids, it is about the size of their fist). This can be a great opportunity to try new foods.

Involve Your Kids to Encourage Healthy Eating

• Let your kids pick out a new fruit or vegetable at the grocery store, and get them involved in how they would like to try it. Should we try it cooked, raw, or both?
• Cook more meals at home with your family. Have your kids help prepare their own food. Younger kids can tear lettuce, wash broccoli, or mix ingredients, while slightly older kids can help peel fruits or vegetables, crack eggs, or measure ingredients. The more familiar kids are with the food, the more likely they are to eat it.
• Fruits and vegetables have fiber, which can help improve digestion and help promote fullness and satisfaction.
• Fruits and vegetables are a good source of vitamins and minerals and help boost immunity and prevent diseases.
• Frozen and canned fruit count, too. Choose ones that don’t have added sugar or syrup.
• Aim to eat a variety of colors of fruits and vegetables to get all the different nutrients.

Two Hours of Screen Time for Kids

Keeping recreational screen time to two hours or less each day supports building healthy habits for kids. “Screen time” counts as time spent on things like watching TV, playing video games, scrolling on a phone, or using a tablet for fun – meaning, not for school or work. For children ages 2-5 years, limit screen time to one hour per day of high-quality programming. Avoid screen time for kids under 2 years of age.

Tips to Reduce Screen Time and Promote Alternatives

• Keep TVs out of kids’ bedrooms.
• Get creative with non-screen activities, such as playing a game with your kids or learning a new skill. Outdoor play, arts and crafts, puzzles, building blocks or other materials, playing an instrument, listening to audiobooks or reading are also some great options.
• Set screen-free times, such as mealtimes and overnight.

One Hour of Exercise for Children

Get at least one hour of physical activity per day. Children 6-17 years should do 60 minutes or more of physical activity daily. This can include active time at school, free play at home or participation in sports.

Fun Ways to Get Active as a Family

• Help your kids get active by going on a family walk or bike ride.
• Visit a park or go swimming. (Click here to find the Polk County park nearest to you.)
• Yes, housework counts as activity. Vacuuming, dusting, sweeping, washing the car or mowing the lawn are all ways to get some movement.
• Show kids your dance moves or teach them your favorite sport. When kids see the adults around them enjoying an activity, they may want to try it, too.

What Are the Best Healthy Drinks for Kids?

Limit sweetened drinks like fruit punch, sports drinks, and soda to zero.

Zero Sweetened Drinks: Creative Hydration Tips

• Drink water and white milk. Water helps digest food, get rid of waste, and maintain energy levels. One child said it best: “Our bodies are made up of water, not soda!”
• Add lemons or limes to water for added flavor and a fun twist.
• Let kids choose their water bottle or straw to make drinking water more exciting.
• Freeze water bottles for ice-cold hydration or freeze ice cubes with fruit inside to add to water to jazz up your glass.
• Lead by example. Skip the sweetened drinks and drink water throughout your day, and our kids are more likely to follow your lead.

Use the 5-2-1-0 approach to help encourage lifelong well-being for your family. Following these simple steps helps reduce the risk of childhood obesity and create sustainable health behaviors that can last a lifetime. This journey is not about perfection; it’s about progress.

Start small, stay consistent and have fun with it. Small changes make a big difference. For more information on the benefits and resources available to your family through the Polk HealthCare Plan, visit the Member Center.

Andrea Nikolai, MPH, RDN, LDN, is a registered dietitian and works with the University of Florida Extension and Polk County to teach food and nutrition classes. Contact her at (863) 519-1072 or [email protected].

For additional support on various health topics, you may also explore local healthcare providers who specialize in children’s physical activity, mental well-being, and overall health management.