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Attention moms and dads! This is a very important mission!
No, we’re not talking about saving the world (although that might be a nice side effect) we’re talking about nourishing our children, those little adventurers who sometimes refuse to eat what we’ve lovingly prepared. And no, this isn’t a boring list of “shoulds.” This time, we want to give you practical tools filled with tricks, ideas, and tips to encourage healthy habits as a family.
We know that at this stage, your children are a whirlwind of discoveries, endless questions, and yes, occasional battles at mealtime and bedtime. So, how can we promote healthy habits in our children? One answer is to turn everyday routines playtime, meals, and rest into an adventure.
Play: The Adventure of Movement
At this stage, we must understand that children’s energy levels are high and what we can do is channel that energy. Here are some ideas:
- Set aside a moment during the day to move their bodies. It doesn’t have to be through a formal sport it can be free play, jumping, running, dancing, etc.
- Replace screen time with more creative activities such as drawing, helping in the kitchen, board games, or puzzles.
The World Health Organization (WHO) recommends at least 60 minutes of physical activity per day.
Sleep: The Adventure of Recharging Energy
- Create a bedtime routine with a schedule for dinner, brushing teeth, reading a story, and going to sleep. This gives children a sense of security, provides structure for you, and helps both of you prepare gradually for rest.
- Make sure the room where they sleep is peaceful, dimly lit, and cool.
The WHO recommends 9 to 12 hours of sleep per night for optimal health.
Food: The Adventure of Colors
- Offer small portions of food several times a day. When introducing new foods, remember that children may need to try something up to 10 times before accepting it.
- Make meals fun create smiley faces, animals, or shapes with their food. You can use cookie cutters for sandwiches or bread. Your imagination is the key!
The WHO recommends a varied diet that includes foods from all groups at every meal.
Remember that your children learn from what they see you are their role model. Turn everyday routines bathing, eating, getting ready, or visiting the doctor into simple adventures. This helps create a relaxed environment and motivates them to follow routines, respect boundaries, and enjoy themselves in the process.
Building healthy habits may take days or weeks. The key is to stay consistent and bring a little fun to each activity you share. Offer choices, not impositions. Set loving limits, and allow yourself to negotiate from time to time.
Our approach to holistic development includes healthy habits designed to foster optimal growth and well-being. We aim to provide a safe and happy environment where your children feel confident asking questions, communicating, working in teams, and building a strong foundation for the next academic levels.
If you’d like to learn more about physical activity, sleep, and nutrition, several organizations provide guidance on healthy standards, such as the World Health Organization (WHO) and various disease prevention centers. Depending on age group, activity level, and appetite, these organizations establish benchmarks for overall well-being. For more information, visit:
World Health Organization https://www.who.int/health-topics/child-health#tab=tab_1
World Health Organization (in Spanish): https://www.who.int/es