Children need more than good grades
to grow into healthy and active adults. Their daily food, sleep, physical
activity, screen time, hygiene, and emotional health all play an important role
in their growth.
This is especially important for
school-age children. They spend many hours studying, using screens, sitting in
classrooms, and taking part in different activities.
Recent health discussions have put
more focus on children’s nutrition, physical activity, screen use, and
healthy school environments. The World Health Organization has also
highlighted the importance of healthy food in schools because eating habits
formed during childhood can affect health later in life.
So, what can parents do to support
better children’s health?
Here are 10 simple habits that can
help children stay healthy, active, and strong.
1. Give Children a Healthy Breakfast
Breakfast is an important meal for
school-going children.
After a long night without food,
children need energy for school, learning, and physical activity. A balanced
breakfast can include foods such as eggs, milk, curd, fruits, vegetables, whole
grains, or traditional foods such as poha, upma, or dal-based dishes.
Try not to make sugary cereals,
sweets, biscuits, or packaged drinks a daily breakfast habit.
A simple breakfast with protein,
whole grains, and fruit can be a better choice.
2. Add More Fruits and Vegetables
Children need a variety of nutrients
for normal growth and development.
Fruits and vegetables provide
vitamins, minerals, fiber, and other useful nutrients.
Try to offer different colors of
fruits and vegetables instead of giving the same food every day.
For example:
- Banana
- Apple
- Orange
- Guava
- Carrot
- Tomato
- Spinach
- Peas
- Beans
- Pumpkin
Parents do not need to make every
meal perfect. The goal is to build healthy eating habits over time.
WHO recommends healthier food
environments for children and encourages schools to make nutritious foods more
available while limiting unhealthy food and drinks.
3. Make Water the Main Drink
Children can easily drink too many
sugary beverages.
Soft drinks, sweetened juices,
energy drinks, and other sugary beverages can add a lot of sugar to a child's
diet.
Water should usually be the main
drink during the day.
Parents can encourage children to
carry a reusable water bottle to school.
If a child is very active or playing
outside in hot weather, they may need more fluids.
Signs of dehydration can include
thirst, dry mouth, tiredness, and darker urine.
If a child has severe dehydration
symptoms or cannot keep fluids down, medical advice may be needed.
4. Encourage Daily Physical Activity
Children need regular movement for
healthy growth.
Playing outside, walking, cycling,
running, swimming, dancing, and playing sports are all ways to stay active.
Physical activity can also support
muscle strength, fitness, mood, and overall well-being.
The CDC notes that healthy eating
and physical activity are important for children's growth and development and
can also support school performance.
Parents do not always need to send
children to a gym or structured sports class.
Simple activities such as playing
football, badminton, skipping, cycling, or running with friends can also help
children stay active.
5. Limit Long Screen Time
Screens are now a normal part of
children's lives.
Children may use smartphones,
tablets, computers, televisions, and gaming devices for schoolwork and
entertainment.
The problem can occur when screen
use replaces sleep, outdoor play, family time, or physical activity.
Recent reports have also raised
concerns about long sitting and screen use among schoolchildren. Experts have
linked sedentary habits with growing concerns about children's musculoskeletal
health.
Parents can create simple screen
rules.
For example:
- Keep screens away during family meals.
- Encourage outdoor play.
- Take regular breaks during long screen sessions.
- Avoid unnecessary screen use before bedtime.
- Keep phones and tablets away from the child's sleeping
area when possible.
The goal is not to remove technology
completely. It is to create a healthier balance.
6. Make Sleep a Priority
Sleep is an important part of children’s
health.
Children need more sleep than adults
because their bodies and brains are still developing.
Too little sleep can affect mood,
attention, learning, and daily energy.
The CDC notes that children and
teenagers need enough sleep for good physical and mental health.
Parents can create a simple bedtime
routine.
Try to keep bedtime and wake-up
times fairly regular.
A quiet bedroom, less screen use
before bed, and a relaxing routine can also help.
If a child regularly snores loudly,
stops breathing during sleep, or has serious daytime sleepiness, parents should
discuss it with a healthcare professional.
7. Teach Good Hand Hygiene
Children spend a lot of time around
other children at school.
This makes basic hygiene very
important.
Teach children to wash their hands:
- Before eating
- After using the toilet
- After playing outside
- After coughing or sneezing
- After touching dirty surfaces
Handwashing with soap and water can
help reduce the spread of many infections.
Children should also learn to cover
their mouth and nose when coughing or sneezing.
These simple habits can help protect
both the child and other students.
8. Do Not Ignore Mental Health
Children's health is not only about
food and exercise.
Mental and emotional health also
matter.
Children may experience stress
because of schoolwork, exams, friendships, family problems, bullying, or
changes in their surroundings.
Parents should give children a safe
space to talk.
Watch for major changes such as:
- Constant sadness
- Strong anger
- Loss of interest in usual activities
- Major changes in sleep
- Changes in eating habits
- Avoiding friends or family
- Frequent unexplained physical complaints
- Sudden problems at school
One difficult day does not
automatically mean a mental health problem.
But if changes are persistent,
severe, or affecting daily life, parents should speak with a qualified
healthcare professional.
9. Keep Vaccinations and Health Checkups Up to Date
Regular preventive healthcare is
another important part of children's health.
Parents should keep their child's
vaccination record and follow the recommended vaccination schedule provided by
their healthcare professional.
Regular health visits can also help
identify problems with:
- Growth
- Vision
- Hearing
- Teeth
- Nutrition
- Development
India's child health system includes
several vaccination and preventive health services, but the exact needs of a
child can vary by age and health condition.
Parents should follow advice from
their pediatrician or local health authority rather than relying on social
media posts.
10. Build Healthy Food Habits at Home
Children learn a lot from their
parents.
If children regularly see adults
choosing fruits, vegetables, water, home-cooked food, and regular meals, they
are more likely to accept these habits themselves.
Try not to make food a constant
battle.
Instead of saying, "You can
never eat chips," parents can teach children that packaged snacks are
occasional foods rather than everyday foods.
A healthy home diet can include:
- Whole grains
- Pulses and beans
- Vegetables
- Fruits
- Milk or other suitable dairy foods
- Eggs or other protein sources
- Nuts and seeds when age-appropriate and safe
- Adequate water
The exact diet should depend on the
child's age, growth, allergies, cultural food habits, and medical needs.
Why School Health Matters
Children spend a large part of their
day at school.
That makes schools an important
place for building healthy habits.
WHO says schools can play an
important role in creating healthier food environments and helping children
develop healthy eating habits that can continue into adulthood.
School health is not only about
treating illness.
It also includes:
- Healthy food
- Clean drinking water
- Safe toilets
- Physical activity
- Mental well-being
- Hygiene
- Health education
- A safe learning environment
A healthy child is more likely to
participate comfortably in school activities and daily life.
What About Seasonal Illnesses?
Seasonal changes can also affect
children's health.
During periods when respiratory
infections or mosquito-borne diseases are more common, parents and schools
should pay attention to prevention.
Recent reports from India have
highlighted increases in illnesses such as dengue and respiratory infections in
some areas.
In some cities, schools have also
been advised to take preventive measures against diseases such as dengue,
chikungunya, and malaria during the mosquito-breeding season.
Parents should seek medical advice
if a child develops concerning symptoms such as:
- High or persistent fever
- Breathing difficulty
- Severe weakness
- Repeated vomiting
- Dehydration
- Unusual sleepiness
- Confusion
- Severe pain
- A seizure
Children who appear seriously unwell
should receive medical care promptly.
A Simple Daily Health Routine for Children
A healthy routine does not need to
be complicated.
A school-age child's day can
include:
Morning:
Wake up, drink water, have breakfast, brush teeth, and get ready for school.
School time:
Eat a balanced lunch, drink water, wash hands, and stay physically active
during breaks.
After school:
Have a healthy snack, complete homework, and spend some time playing or
exercising.
Evening:
Eat a balanced dinner and spend some screen-free time with family.
Night:
Follow a relaxing bedtime routine and get enough sleep.
The routine can be adjusted
according to the child's age, school schedule, and family needs.
5 Simple Health Rules Parents Can Start Today
Parents do not need to change
everything at once.
Start with five simple rules:
- Water instead of sugary drinks.
- Fruit or vegetables every day.
- Daily active play.
- Less unnecessary screen time.
- A regular sleep routine.
Small habits can become powerful
when they are repeated every day.
Frequently Asked Questions
What is most important for children's health?
Healthy food, enough sleep, regular
physical activity, good hygiene, emotional support, preventive healthcare, and
limited unnecessary screen time are all important.
How can I improve my child's health naturally?
Start with simple habits such as
balanced meals, enough water, daily physical activity, regular sleep, outdoor
play, and good hygiene.
Is screen time harmful for children?
Screen use is not automatically
harmful, but too much sedentary screen time can replace sleep, physical
activity, outdoor play, and family interaction. A healthy balance is important.
What foods are good for growing children?
Children need a varied diet that can
include fruits, vegetables, whole grains, pulses, dairy or suitable
alternatives, and other protein-rich foods. Individual needs vary by age and
health.
How much sleep does a child need?
Sleep needs depend on age. Younger
children generally need more sleep than older children and teenagers. Parents
should follow age-appropriate sleep recommendations and speak with a healthcare
professional if sleep problems continue.
When should I take my child to a doctor?
Seek medical care when a child has
severe or persistent symptoms, breathing difficulty, dehydration, unusual
sleepiness, confusion, seizures, or appears seriously unwell.
Key Takeaway
Good children’s health starts
with simple daily habits.
A balanced diet, enough water,
regular physical activity, good sleep, less unnecessary screen time, proper
hygiene, emotional support, and regular preventive healthcare can help children
grow and develop in a healthy way.
Parents do not need to make every
day perfect. The goal is to create healthy habits that children can follow
consistently.
