Today is National Child Health Day, a day to celebrate and promote the health of our children. I think we should do this everyday, as I think it’s super important to prioritize our children’s health. However, when I found out this was a nationally recognized day, it got me thinking. And I realized, for so much of the population, we don’t think about health until we aren’t healthy. We are good at treating disease in our country, but not as good at preventing disease. And I often have had parents tell me, I don’t worry about what my kids eat, because they look so healthy.
I got into this profession because I am passionate about preventing disease and knowing that what we feed babies from day 1 matters for their long term health. So even if our kids are healthy now, the habits and behaviors they are developing will impact them into adulthood.
So let’s think about our children’s health everyday, even when they are well. What we do to promote good habits will impact their physical, mental and emotional health. Keep reading for actionable tips to improve your child’s health
What is Child Health Day?
The day was established by a joint resolution of the U.S. Congress in 1928 to recognize that every child should have the opportunity to be healthy and happy. The day is a time to focus on the physical, mental, and safety of children in the United States.
Understanding Children's Health
Children’s health encompasses many areas, including physical, mental and emotional.
Physical health includes getting proper nutrition for growth and development, regular physical activity to maintain a healthy weight and build strong bones and muscles, as well as preventative care, like check-ups with your child’s doctor and sleep. Obesity prevalence in kids and adolescents is 19.7% (1) and over 350,000 kids have been diagnosed with diabetes (2). We want to prevent these diseases, as well as other preventable diseases, in childhood and in adulthood.
1 in 6 U.S. children aged 2–8 years (17.4%) had a diagnosed mental, behavioral, or developmental disorder (3). Mental health encompasses cognitive development, learning abilities, and the capacity to manage stress. It is influenced by factors like emotional support, effective communication, and the ability to cope with challenges.
Emotional health involves understanding and managing feelings, building resilience, and fostering healthy relationships. Emotional health allows children to express their emotions appropriately, develop empathy, and navigate social interactions effectively.
The Role of Nutrition in Children's Health
Being a dietitian I am a bit biased with the impact of nutrition on children's physical, mental and emotional health. Nutrition impacts so many things - from growth and development, weight management, immune function and energy levels, to cognitive function, emotional well-being, academic performance and brain development.
So nutrition is super important. As a parent you can influence good nutrition by providing balanced meals, modeling healthy eating, and providing as many fruits and vegetables as you can to your kiddos. More on this below!
Actionable Steps for Improving Nutrition
If you want to work towards improving health for your whole family, here’s 4 nutrition goals to work on that go a long way towards improving life-long health:
Creating Balanced Meals
Work towards balance at meals and you will better be able to ensure your kids are getting the nutrition they need for growth and development. What does that look like? Protein foods, fruits and or vegetables, starchy foods, and calcium-containing foods. Fruits and veggies should take center stage, but if this is new to you, just work on making sure you check off all the different groups.
What might this look like at each meal? For breakfast this may be a piece of toast, with some scrambled eggs, berries and a glass of milk. At lunch maybe a quesadilla with beans or chicken added, served with sliced bell peppers and apples. And for dinner, some salmon, rice, roasted vegetables and a glass of milk.
Incorporating Fruits and Vegetables
As mentioned above, fruits and vegetables are super important. In addition to vitamins, minerals, and fiber, they also contain lots of other nutrients that support our health, like antioxidants. And one way to make sure we are getting the bulk of what we need from fruits and vegetables, is to eat a variety of colors. Something fun you can try with your kids, is to see if they can eat every color of the rainbow with fruits and vegetables in a day.
And I know that fruits and vegetables can be challenging for families and kids, so I usually suggest two approaches - one to keep exposing and offering fruits and vegetables over and over again, and the other is to start getting creative with how you offer them. Here’s some examples: Incorporate new fruits and vegetables into smoothies, or into sauces (like tomato sauce), or into favorite dishes (like mac and cheese). You can also make fruits and vegetables more appealing by involving your kids in planning and preparation of them. More on this below.
Limiting Processed Foods and Sugars
Limiting added sugars and promoting healthier alternatives can significantly benefit children's overall health and well-being. Some of the health risks associated with too much sugar in kids include:
- Obesity
- Cavities
- Type 2 Diabetes
- Behavioral issues
- Nutritional deficiencies
And all of these things are things we want to avoid, but with kids I often focus on the last one. If they are filling up too much on sugary treats, it often means they aren’t eating enough of the foods their bodies need and this can cause deficiencies.
We don’t want to demonize sugar, and make them fearful or cause them to start sneaking sugary foods. So it’s best to teach them from an early age about moderation and balance. If we are modeling eating balanced meals that include a variety of foods, but also consume sweets in moderation, our kids will start to learn to eat that way.
And if we make sure to feed them balanced, filling meals and snacks at regular times throughout the day, there will be less opportunity for sweets. If you do want to incorporate sweet foods, lean on ones that also provide good nutrition like yogurt, fruits, or maybe homemade baked goods where you can add zucchini, pumpkin, bananas or apples.
Involving Children in Meal Planning and Preparation
Building curiosity around food helps kids to be more adventurous and open to eating new foods. One way to create curiosity is by involving them in the planning and preparation process.
Start with planning meals together. Ask your kids what they enjoy eating. You can build meals around their favorite foods so they feel involved in the process. You can also use meal planning as an opportunity to educate them on nutrition. For example if they say they want spaghetti one night during the week, you can say that sounds so good. What do you think we should include for protein and for vegetables? This is a super easy way to get them to start thinking about balance at meals and understanding what should be a part of every meal.
Then get them in the kitchen, doing age-appropriate food prep. Little ones can mix and pour, or gather ingredients. Older kids can start to chop, and manage more assembly of recipes. Once kids see foods being put together in meals they start to become curious about why it’s prepared a certain way, what it tastes like and feels like.
Encouraging Healthy Habits Beyond Nutrition
And while good nutrition is essential for good child health, so are other areas. Physical activity and sleep should not be ignored, nor should recognizing struggles with mental health.
Physical Activity
Children should get an hour a day of physical activity minimally. This supports building strong bones and muscles, as well as helping kids to maintain a healthy weight, but it also may help their mood, their focus in school, and promote better sleep. Find something your child enjoys and enable or encourage them to do it on a regular basis.
Sleep
Sleep plays a vital role in a child's health by supporting physical growth, cognitive development, and emotional well-being. Quality sleep helps strengthen the immune system, allowing children to fight off illnesses more effectively. It enhances memory, learning, and concentration, which are essential for academic success. Adequate sleep also helps regulate mood and behavior, reducing the risk of anxiety and depression. Overall, good sleep hygiene contributes to a child's overall development and long-term health.
Mental Health
And lastly, I feel like we can’t talk about the importance of our children’s health without talking about mental health. This is something to keep on the radar, and if your child shows signs of distress, don’t hesitate to reach out to a professional. But know that good nutrition, regular physical activity, and good sleep hygiene can promote good mental health, as well as having established routines, modeling good coping skills, setting boundaries on screen time and promoting social interaction.
Conclusion
In conclusion, as we celebrate National Child Health Day, let’s remember that prioritizing our children's health is a daily commitment, not just a once-a-year reflection. By focusing on nutrition, physical activity, sleep, and mental well-being, we can equip our children with the tools they need for a healthier, happier future. Small, consistent changes in our daily routines can make a big difference in their lives, setting the stage for lifelong health and well-being. Let’s take this opportunity to not only recognize the importance of children’s health but also to actively foster environments where they can thrive. Together, we can create a brighter future for the next generation—one healthy choice at a time.