- What are the nutrition and physical activity recommendations for children?
- How can I make sure my child gets enough exercise?
- How can I help my child develop healthy eating habits?
Young children’s brains and bodies are growing rapidly, and proper nutrition and physical activity are critical for healthy development. Making sure your child eats a healthy diet, gets enough physical activity, and visits a healthcare provider for regular check-ups are important ingredients for a great start in life.
Why It Matters
Compared to the past, increased use of electronic devices and digital on-screen entertainment has meant less physical activity for many children. This fact combined with increased consumption of sugary drinks, high-fat snacks, and processed, pre-packaged foods is leading to higher rates of childhood obesity, diabetes, and other related health problems.
Encouraging good habits early and teaching children the difference between healthy and unhealthy choices can help them avoid these kinds of diseases and set them on a path to a long, healthy life.
https://visual.ly/community/Infographics/health/obesity-children-1
According to the Centers for Disease Control, obesity affects about 15 million children across the U.S., and thousands more children, while not technically obese, are unhealthily overweight. As with many other health challenges, obesity rates are higher among Black and Hispanic children than in white children.
Studies have shown that 80% of overweight children become obese adults, and obesity is linked to a range of major health problems, including heart disease, diabetes, stroke, and cancer.
Nutrition Recommendations
A well-balanced diet is essential for children’s overall well-being. Nutrition impacts everything from rates of growth to brain function and development, mental health, energy levels, skin, and hormones.
Signs a child is not getting adequate nutrition may include:
- Being overweight or underweight
- Irregular bowel movements (constipation, diarrhea)
- Excessive tiredness
- Dental problems (cavities, bleeding gums)
- Frequent illness (colds and other viruses)
- Delayed growth
- Problems at school (difficulty concentrating, fatigue, hyperactivity, behavior problems)
- Moodiness, depression, or anxiety
The following nutrition recommendations from the Mayo Clinic are based on the current Dietary Guidelines for Americans. Recommended amounts will vary depending on a child’s height and weight and how physically active they are.
What to Avoid
Added sugars like brown sugar, corn sweetener, corn syrup, honey, syrup, and others. Choose snacks and drinks with no or minimal added sugars. Avoid soda, sports, and energy drinks. Choose water over fruit juice.
The American Heart Association recommends that children and adolescents eat no more than 6 teaspoons of added sugar per day.
For reference, a half can of soda contains about 5 teaspoons of added sugar.
- Saturated and trans fats: Limit fats from animal sources, such as red meat, bacon, butter, cheese, or cream. Avoid foods that contain partially hydrogenated oil. Instead go for healthier fats like nuts, avocados, fish, vegetables, or olive oil.
- Sodium: Encourage snacking on fruits and vegetables instead of salty snacks, like potato chips or corn chips. Choose low-salt versions.
Guidelines for Physical Activity
Regular physical activity not only helps children grow and develop their physical strength but exercise is also linked to mental health and helps children cope better with stress and anxiety. In addition, getting outdoors for a game of catch, a family hike, or participating in organized sports can help children build positive relationships and social connections.
The US Department of Health and Human Services recommends 60 minutes or more of moderate to vigorous physical activity per day for children and adolescents ages 6 through 17. The following guidelines are from “Physical Activity Guidelines for Americans, 2nd Edition, available on www.health.gov.
The 60 minutes or more of daily physical activity should include the following:
| Type of Activity | Examples | How often |
|---|---|---|
Aerobic (an activity that makes the heart and lungs work harder) | Running Hopping Jumping rope Dancing Bicycling | Daily: Most of the 60+ minutes every day should be either moderate or vigorous aerobic activity. |
Muscle-strengthening (activities that involve bearing or lifting weights) | Climbing (playground structures, monkey bars) Tug-of-war Push-ups Squats | At least 3 days a week, as part of their daily 60+ minutes of physical activity |
Bone-strengthening (activities that involve running, jumping, or other type of weight impact) | Running Jumping rope Soccer or basketball Tennis | At least 3 days a week, as part of their daily 60+ minutes of physical activity |
Children with health conditions or disabilities should not be excluded from sports and other physical activities. There are ways to adapt fitness exercises so that everyone can be involved. Communicate with your child’s physician to learn what types of activities are safe, and work with school administrators and teachers to ensure that your child can participate to the maximum possible.
Check-In:
Use the following checklist to reflect on your child’s nutrition and physical activity. Check the ones that you already do. Put a star next to the ones you would like to start or do more of.
Nutrition
- Eats fruits and vegetables every day
- Eats whole grains (bread, rice, oatmeal) every day
- Eats three meals a day + healthy snacks
- Eats lean meats and poultry
- Limits candy, cookies/sweets, and other foods with added sugar and saturated fats
- Drinks 6-8 cups of water a day
Physical Activity
- Participates in at least one hour of moderate to vigorous exercise a day
- Does aerobic activity at least 3 times a week (Ex. hiking, running, soccer, basketball, jumping rope, dancing, biking)
- Does muscle-strengthening exercises at least 3 times a week (Ex. climbing structures, monkey bars, push-ups, cycling, hill climbing)
- Does bone-strengthening exercises at least 3 times a week (Ex. hopping, skipping, jumping, basketball, tennis, soccer)
- Avoids sitting/lying around for long periods
Contact & Collaborate:
- If you need food assistance, call the USDA’s national hunger hotline.
- Your child’s school can help connect you with food assistance or other resources in your local community. Call the school counselor or main office to find out.
- Your healthcare provider, family physician, or school nurse can provide helpful additional resources and information related to nutrition or other concerns about your child’s diet, weight, or overall health.
- Local community organizations, such as the YMCA or the Boys and Girls Club also offer healthy meals and snacks, sports, and other healthy activities after school, when parents are working
- Find out about after-school sports and activity offerings at your child’s school. Allow them to choose something to sign up for.
Continue Learning:
Here are more resources about children’s physical fitness and nutrition.
American Diabetes Association Resources for Parents https://www.diabetes.org/tools-support/know-your-rights/safe-at-school-state-laws/help-for-parents
Sunny Side Up (podcast): A resource for parents who want information on nutrition for their kids at all ages. https://sunnysideupnutrition.com/podcast/
Functional Nutrition for Kids (podcast): Episodes that help parents feed their children with disabilities or labels. https://functionalnutritionforkids.libsyn.com/
Including All Children: Health for Kids with Disabilities: An article that lists some possible barriers to physical activity and ways of addressing those for children with certain disabilities.https://www.actionforhealthykids.org/including-all-children-health-for-kids-with-disabilities/
Eating Well and Feeling Good (Messy Bun Podcast) https://open.spotify.com/episode/73vRD6qcwJWmz29Y3UtBBo
Parent Tips for Healthier Food Choices: https://www.nhlbi.nih.gov/health/educational/wecan/downloads/tip_choices.pdf
MyPlate Mobile App: An app to help you meet your healthy eating goals. https://www.myplate.gov/resources/tools/startsimple-myplate-app
Scavenger Hunt to do on MyPlate Mobile App:
