Healthy Kids: A Guide To Keeping Your Children Healthy
- The Green Elephant
- Feb 8, 2023
- 6 min read
Updated: 14 minutes ago
In a rush? Here's a quick rundown.
A balanced diet with fresh fruits, vegetables, whole grains, lean proteins, and plenty of water supports children's growth, energy levels, and attention span.
Outdoor play builds motor skills and strength while reducing stress, improving mood, and boosting self-esteem — let kids run, climb, explore, and have fun!
Too much sugar leads to energy crashes, dental problems, and irritability — swap processed snacks for nutritious alternatives like fruit with yoghurt or veggie wraps.
Screen time should be limited to one hour per day for ages 2-5, balanced with outdoor play, reading, and social time with family and friends.
When it comes to kids' health, there's no "one size fits all." Every child is special and unique, and promoting health means making sure they're feeling great in their own skin.
A balanced diet and plenty of water is key in supporting children's mental and physical growth, maintaining their energy levels and attention span. It's also important for kids to move their bodies — this is where the real fun begins! Team sports, bike rides, dancing, and outdoor adventures are just some of the exciting ways to encourage physical activity.
In this guide, we'll share practical tips on nutrition, outdoor play, screen time, and helping your kids develop healthy habits that last a lifetime.
Healthy Eating for Kids
Eating healthy is like a treasure hunt! Kids can discover delicious and nutritious foods that make their bodies happy. Fresh fruits and vegetables, whole grains, and lean proteins provide the building blocks for growing bodies and developing minds.
Key elements of healthy eating:
Fresh fruits and vegetables in a variety of colours
Whole grains like brown rice, wholemeal bread, and oats
Lean proteins from sources like chicken, fish, eggs, and legumes
Dairy or calcium-rich alternatives for strong bones
Plenty of water throughout the day
Healthy Snacks for Kids
Snacks are like little power-ups that keep kids going throughout the day. Instead of reaching for processed snacks filled with preservatives and additives, try these nutritious alternatives:
A plate of sliced fruit with a drizzle of yoghurt
A veggie and hummus wrap
Greek yoghurt with berries and granola
Whole wheat crackers with almond butter
A smoothie made with spinach, banana, and milk
A piece of wholegrain toast with avocado and a sprinkle of salt
These options are packed with vitamins and nutrients that your child's body needs to grow and thrive — and they're easy to prepare and perfect to take on the go.
How Sugar Affects Children's Health
High-sugar foods can be especially appealing to kids, as they provide a quick energy boost — but this extra energy is short-lived and comes at a price.
Effects of too much sugar:
Dental cavities and tooth decay
Weight gain and related health issues
Headaches and difficulty concentrating
"Sugar crashes" that leave kids feeling irritable and exhausted
Long-term health problems if consumption continues
Candy and sweets aren't the only foods that contain added sugar. It's also hiding in many foods you might not expect, like tomato sauce, breakfast cereals, and even some types of bread.
Tips for reducing sugar:
Offer sweet treats in moderation
Read nutrition labels to identify hidden sugars
Swap high-sugar foods for healthier options
Choose whole fruits instead of fruit juice
Make water the default drink
It's all about balance — you don't need to eliminate treats entirely, just make smarter choices most of the time.
The Benefits of Outdoor Play
Outdoor play is a crucial aspect of children's wellbeing, as it allows them to have fun, get moving, and explore the natural world. The great outdoors is like a giant playground, filled with endless opportunities for adventure.
Physical Benefits
When kids play outside, they experience the joy of running, jumping, climbing, and exploring.
Physical activities and benefits:
Playing games builds coordination and agility
Riding bikes develops balance and leg strength
Climbing strengthens muscles and builds confidence
Running and chasing games improve cardiovascular health
All outdoor play provides sunshine, fresh air, and vitamin D
Mental and Emotional Benefits
In addition to the physical benefits, outdoor play offers significant psychological and emotional benefits.
Research shows that being outside can:
Reduce stress and anxiety
Improve mood and emotional regulation
Boost self-esteem and confidence
Develop peer relationships through social play
Build communication and leadership skills through team activities
When playing in social groups, kids learn about cooperation, taking turns, and working together. Team sports can boost confidence and help build communication skills through challenges and friendly competition.
So next time you see your kids itching to run outside, don't hold them back. Let them experience all the benefits the great outdoors has to offer!
How Much Screen Time Should Kids Have?
While electronic devices can offer benefits like access to educational content and entertainment, they can also have negative effects on children's development if overused.
Potential effects of excessive screen time:
Delays in language and communication development
Attention problems and difficulty focusing
Reduced physical activity
Sleep disruption, especially before bedtime
Less time for creative play and social interaction
Recommended Screen Time Limits
The Australian guidelines recommend clear limits on recreational screen time:
Children aged 2-5 years: No more than one hour per day
Children aged 5-17 years: No more than two hours per day (not including schoolwork)
Tips for managing screen time:
Establish a routine where screens are turned off at specific times (dinner, bedtime, early morning)
Create screen-free zones in the home
Balance screen time with outdoor play, reading, and socialising
Watch together and discuss content when possible
Model healthy screen habits yourself
This allows kids to focus on other important things like sleep, play, and connecting with others.
Building Healthy Habits That Last
The habits children develop in their early years often carry into adulthood. By making healthy eating, active play, and balanced screen time part of daily life, you're setting your child up for long-term wellbeing.
Ways to build lasting healthy habits:
Make healthy choices the easy choice — keep nutritious snacks accessible
Lead by example — children learn from watching you
Make activity fun, not a chore — let kids choose activities they enjoy
Involve children in food preparation — they're more likely to eat what they help make
Keep routines consistent — predictability helps habits stick
Celebrate healthy choices without using food as a reward
Supporting Health at Childcare
Quality early learning centres promote healthy habits by incorporating physical activity, nutrition education, and mental wellness into their programs.
How childcare supports children's health:
Nutritious meals and snacks provided throughout the day
Plenty of outdoor play and active movement
Structured rest time for growing bodies
Social experiences that build emotional wellbeing
Routines that reinforce healthy habits from home
When home and childcare work together on health and wellbeing, children benefit from consistent messages and routines that support their development.
FAQ
What are some healthy snack ideas for kids?
Great healthy snacks include sliced fruit with yoghurt, veggie sticks with hummus, wholegrain crackers with nut butter, Greek yoghurt with berries, smoothies with fruit and vegetables, and avocado on wholegrain toast. These provide energy and nutrients without the sugar crash.
How much screen time should my toddler have?
Australian guidelines recommend no more than one hour of screen time per day for children aged 2-5 years, and no more than two hours for children aged 5-17 (not including schoolwork). Balance screen time with outdoor play, reading, and social activities.
Why is outdoor play important for children's health?
Outdoor play builds physical strength, coordination, and motor skills while also reducing stress, improving mood, and boosting self-esteem. It provides sunshine and fresh air, opportunities for social play with peers, and helps children develop a connection with nature.
How does too much sugar affect my child?
Excess sugar can cause dental cavities, weight gain, headaches, and energy crashes that leave children irritable and exhausted. Sugar is hidden in many foods beyond sweets — check labels on cereals, sauces, and bread. Offer treats in moderation and swap for healthier alternatives.
How can I encourage my child to eat healthier foods?
Involve children in food preparation, offer a variety of colourful foods, make healthy choices accessible, and model healthy eating yourself. Don't force children to eat but continue offering new foods — it can take many exposures before a child accepts something new.
See How We Promote Healthy Habits
Book a tour and discover how The Green Elephant supports your child's health through nutritious meals, active outdoor play, and a nurturing environment.
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