Healthy Habits Scorecard – Take the Quiz

Everyone seems to know that “Breakfast is the most important meal of the day.” Because children’s brains and bodies are rapidly growing and developing, they depend on getting a regular supply of energy. Going for long periods without food can cause physical, developmental, and behavioral problems. Skipping breakfast is also linked to the development of obesity. By eating breakfast, you are less likely to overeat later in the day and can increase your ability to burn calories. The benefit of a well-balanced breakfast is worth the time and effort it takes to add it to the morning routine. Learn more about a Healthy Breakfast Plate.

Fruits and vegetables are an important source of vitamins, minerals, and fiber that their growing bodies need. Eating fruits and vegetables decreases the risk of developing heart disease, diabetes and other chronic health problems as we age. With some effort, creativity, and practice, they can be added to meals in ways the kids will come to accept and enjoy. Get tips on how to shop smart for fruits and vegetables.

Sweet drinks, including juices, sodas, and sport drinks are related to several health-related issues. They add empty calories and large amounts of sugar to our diets increasing the risk for obesity and dental decay. Often children “fill up” by drinking and then reject nutritious foods because they do not feel hungry. By limiting a child’s choices to water and milk, you can often be more successful encouraging picky eaters to eat more and a better variety of foods. Get tips on healthier hydration.

Grabbing food on the go is convenient but doing it often can increase your child’s risk for weight gain and long-term health issues like high cholesterol, diabetes, and heart disease, since many ready-made meals are high in fat, sugar, and calories. Meals at home are usually healthier and more affordable—and with a little planning, even quick options can save time and create meaningful family moments. If eating out becomes a frequent ask, try non-food rewards instead, and when you do dine out, choose smaller portions and healthier options. Get tips on how to eat better on a budget.

As much as one-third of a child’s calories may be eaten between meals. Snack foods are more likely to supply more empty calories and fewer nutrients than those foods eaten at meals. Like drinking too much sweet drinks, this can lead to pickier eaters and weight gain. Think about when and what foods you offer, eat together as a family more often, and suggest activities to help cope with boredom.

A discussion with your pediatrician can help you find resources and programs that can help in your efforts. Just remember any positive change no matter how small can benefit your family’s health. Learn more about simple habits for healthier eating.

Physical activity is important to maintain a healthy weight, preventing chronic diseases. It also helps build healthy bones and muscles, increases self-esteem and confidence, and boosts memory and school performance. There are many ways to increase a child’s activity level; any activity that gets the body moving is considered exercise. Being a good role model and creating a family fitness plan can improve success and make it more fun for everyone. Get more tips on staying active.

Limiting use to about two hours a day can help protect your child’s health, as too much screen time is linked to weight gain, sleep disruption, and behavioral, social, and academic challenges. Keeping TVs, computers, and gaming devices out of bedrooms (and setting clear times for use) can make a big difference by improving sleep, encouraging more physical activity, and helping families better monitor content while creating more opportunities for connection. Get more screen time tips.

Getting enough sleep is essential for overall health. Proper sleep supports physical growth, brain development (including learning, memory, and focus), emotional well-being, and a strong immune system. Quality sleep also helps regulate hunger, energy levels, and metabolism, while too little sleep can lead to increased appetite and overeating. Learn more about healthy bedtime routines.

Keeping a regular sleep schedule helps improve sleep quality while giving children a sense of stability, security, and self-discipline. It also creates valuable time for connection and bonding with caregivers. Building consistent routines early supports healthy sleep habits that can last a lifetime. Learn more about healthy bedtime routines.

A healthy body image helps children feel confident, resilient, and comfortable in their own skin. Children who are less focused on comparing themselves to others are more likely to develop positive self esteem, healthy relationships with food and activity, and better emotional well being. Understanding how your child sees themselves helps us support both their physical and mental health as they grow. Learn more about healthy body image.