Healthy Habits for Children: Nutrition, Sleep & Wellbeing

Children's health is supported by good nutrition, adequate sleep, regular physical activity, hygiene, emotional support and appropriate healthcare. Healthy habits established during childhood can support growth and overall wellbeing.

Balanced Nutrition

Children need a varied and balanced diet to support normal growth and development. Meals should include a variety of nutritious foods appropriate for the child's age.

• Include a variety of fruits and vegetables.
• Include appropriate sources of protein.
• Choose a variety of whole or minimally processed foods.
• Encourage adequate water intake.
• Limit excessive intake of highly processed foods and sugary drinks.

Healthy Sleep Habits

Adequate sleep is important for children's physical growth, learning, mood and general wellbeing. Sleep needs vary by age.

• Maintain a reasonably consistent bedtime routine.
• Keep the sleeping environment comfortable and suitable for the child.
• Encourage relaxing activities before bedtime.
• Discuss persistent sleep difficulties with a healthcare professional.

Physical Activity and Play

Age-appropriate physical activity and active play help children develop strength, coordination and healthy movement habits.

• Encourage regular active play.
• Provide opportunities for outdoor activity when appropriate.
• Encourage activities that match the child's age and abilities.
• Balance screen-based activities with movement and play.

Hygiene and Everyday Health

Simple hygiene habits can help children learn healthy routines.

• Encourage regular hand washing.
• Teach children to maintain good dental hygiene.
• Encourage regular bathing and clean clothing.
• Teach children not to share personal items such as toothbrushes.
• Keep vaccinations and routine healthcare appropriate for the child's age and circumstances.

Emotional Wellbeing

Children's emotional health is also an important part of overall wellbeing. A supportive home environment can help children feel safe and understood.

• Listen to children and encourage them to talk about their feelings.
• Maintain predictable routines where possible.
• Encourage healthy friendships and social interaction.
• Pay attention to significant or persistent changes in mood or behaviour.

When Should a Child Be Evaluated?

Parents and caregivers should consider professional medical advice when a child has symptoms that are persistent, severe, unusual or affecting normal daily activities.

Examples may include:

• Persistent fever or repeated illness
• Difficulty breathing
• Persistent vomiting or diarrhoea
• Significant or unexplained weight changes
• Persistent poor appetite or difficulty feeding
• Ongoing sleep problems
• Significant changes in behaviour or development
• Persistent pain or symptoms that interfere with normal activities

Healthy Growth and Development

Children develop at different rates. Growth, learning, speech, movement and social development are influenced by many factors.

If parents or caregivers have concerns about a child's growth or development, discussing those concerns with a qualified healthcare professional can help determine whether further assessment is appropriate.

Final Takeaway

Good nutrition, adequate sleep, regular physical activity, hygiene, emotional support and appropriate healthcare all play important roles in children's wellbeing.

Parents and caregivers should seek professional advice when symptoms are persistent, severe, unusual or affecting a child's normal growth and daily activities.