Healthy Habits for Healthy Children

The first five years of a child’s life are a critical time for developing the healthy habits that will shape their lifelong health and wellbeing. During this period, children experience rapid growth in their physical, emotional, and cognitive development. By tapping into their natural desire to mimic and learn, it’s easy to set them up for lifelong healthy habits with healthy eating, regular physical activity, good hygiene practices, and sun safety.

 Why Early Habits Matter

The early years of a child's life are foundational for establishing habits that promote lifelong health and wellbeing. During this critical period, children undergo rapid physical and cognitive development, making it an ideal time to introduce and reinforce positive behaviours.

Healthy habits such as making good food choices, staying active, practising good hygiene, and protecting against the sun have profound impacts on a child's growth. For instance, eating a balanced diet supports brain development and learning, while regular physical activity helps build strong muscles and boosts mood. These habits also help prevent issues like weight gain and tooth decay, which can affect health in the future (ACECQA).

The Australian Government's 24-Hour Movement Guidelines emphasize the importance of integrating active play, limited screen time, and sufficient sleep into daily routines for children aged 0-5 years. These guidelines highlight that following a balanced routine contributes to better growth, stronger muscles and bones, improved learning, and enhanced mental wellbeing.

Parents and caregivers play a crucial role in modelling these behaviours. Kids are more likely to pick up healthy habits when they see them practised consistently by adults around them. Early childhood education settings also provide an excellent environment to reinforce these messages through fun activities and play (ACECQA).

By weaving these habits into everyday life from an early age, families can help children grow up healthy, happy, and ready to learn.

Healthy Eating: Making Good Food Choices

Helping children develop healthy eating habits from an early age sets the stage for a lifetime of good nutrition and wellbeing. It’s all about making good food choices and enjoying a variety of foods that provide the nutrients needed for growth and development.

0-12 Months:
In the first year, babies mainly get their nutrition from breast milk or formula. Around six months, you can start introducing solid foods. Try offering pureed fruits and vegetables to let them explore different flavours and textures. This is also a great time to introduce iron-rich foods like pureed meats or fortified cereals (Johns Hopkins Medicine).

1-2 Years:
As toddlers begin to eat more solid foods, encourage them to try a range of foods from all five food groups: fruits, vegetables, grains, proteins, and dairy. Offer small portions and let them decide how much they want to eat—toddlers have small tummies, so plan for several small meals and snacks throughout the day (Healthy Eating Research). Encourage self-feeding with finger foods like soft fruits or cooked vegetables.

3-5 Years:
Preschoolers are developing their own food preferences, so involve them in meal preparation to make trying new foods fun. Offer meals that include a variety of colours and textures, and ensure they’re getting enough servings from each food group (Healthdirect Australia). Encourage drinking water as the main beverage and limit sugary drinks.

Tips for Encouraging Healthy Eating:

• Be a Role Model: children love to imitate adults, so show them how you enjoy healthy foods.

• Create a Positive Mealtime Environment: Make meals enjoyable by sitting together as a family without distractions like TV or phones.

• Introduce New Foods Gradually: It might take several tries before your child accepts a new food. Keep offering it in different ways without pressure (Royal Children's Hospital Melbourne).

Staying Active: Encouraging Movement

Physical activity is essential for young children's growth and development. It helps build strong bones and muscles, improves coordination, and boosts overall health. Plus, it’s a great way for children to burn off energy and have fun!

0-12 Months:
For babies, movement is all about exploration. Encourage tummy time several times a day to help them strengthen their neck and shoulder muscles. As they grow, support activities like reaching for toys, rolling over, and crawling. These simple movements are the building blocks for more complex motor skills (NHS).

1-2 Years:
Toddlers are naturally active and curious. They should be moving throughout the day, aiming for at least three hours of physical activity. This can include everything from walking and climbing to dancing and playing games like tag or hide-and-seek. The key is variety—mixing different types of play keeps it exciting (Australian Government Department of Health).

3-5 Years:
Preschoolers should continue to engage in at least three hours of physical activity daily, with at least one hour being energetic play. This could involve running, jumping, or riding a bike. Structured activities like sports or dance classes can also be introduced to help develop specific skills and foster social interaction (Better Health Channel).

Tips for Keeping children Active:

• Make It Fun: Choose activities your child enjoys, whether it’s playing in the park or dancing to music at home.

• Be a Role Model: Join in on the fun! children love when parents participate in activities with them.

• Limit Screen Time: Encourage more active play by setting limits on TV and other screens (Australian Government Department of Health).

By making movement a regular part of their day, children can develop a love for staying active that lasts a lifetime.

For more ideas on how physical play supports mental emotional physical wellbeing while strengthening family bonds visit Play Matters Australia.

Practising Good Hygiene: Building Healthy Routines

Teaching children about good hygiene from an early age helps prevent illness and sets the foundation for lifelong healthy habits. Simple routines like washing hands and brushing teeth are crucial for maintaining health.

Oral Hygiene:
Start cleaning your baby's gums with a soft cloth after feedings. Once teeth appear, use a small, soft-bristled toothbrush with water to gently clean them. By age two, you can introduce a pea-sized amount of fluoride toothpaste under supervision (Better Health Channel). Make toothbrushing a fun part of your child’s routine by singing songs or using colourful toothbrushes.

Handwashing:
Teach toddlers how to wash their hands properly using soap and water—especially before meals and after playing outside. Make handwashing fun by singing a short song while scrubbing (Australian Government Department of Health)).

General Hygiene Tips:

• Lead by Example: Show your child how you wash your hands and brush your teeth.

• Create Routine Charts: Use visual aids to remind children of their hygiene routines.

• Praise Progress: Encourage your child by praising them when they remember to wash their hands or brush their teeth without being asked.

By establishing these hygiene habits early on, children learn the importance of taking care of their bodies in a fun and engaging way.

Sun Safety: Protecting Delicate Skin

Protecting children from the sun’s harmful rays is crucial, especially in Australia where UV radiation is strong year-round. Teaching children to be sun-smart not only prevents painful sunburns but also reduces their risk of skin cancer later in life.

0-12 Months:
Babies have very sensitive skin, so it's best to keep them out of direct sunlight whenever possible. Use physical barriers like clothing, hats, and shade to protect them. If they must be in the sun, apply a small amount of SPF 30+ sunscreen to exposed areas like the face and back of the hands (Cancer Council Australia).

1-2 Years:
Toddlers are more active and curious, so ensure they wear protective clothing and a hat when playing outside. Apply broad-spectrum sunscreen with at least SPF 30 on any exposed skin, and reapply every two hours or after swimming or sweating (Cancer Council Australia).

3-5 Years:
Preschoolers can start learning about sun safety themselves. Encourage them to wear sunglasses and hats, and let them help apply their own sunscreen under supervision. Teach them the "shadow rule"—if their shadow is shorter than they are, it’s time to seek shade (Raising Children Network).

Tips for Sun Safety:

• Make it easy: Install a mirror at child-height so it’s easy for them to see where they’ve applied and any spots they might have missed.

• Make It Routine: Incorporate sunscreen application into your child’s daily routine, just like brushing teeth (Play Matters Australia).

• Be a Role Model: Show your child how you protect yourself from the sun by wearing hats and using sunscreen.

• Seek Shade: Plan outdoor activities for early morning or late afternoon when the sun’s rays are less intense (Queensland Health).

Bringing It All Together: Building Healthy Routines

Creating healthy habits for young children doesn’t have to feel overwhelming. The key is to weave these practices—making good food choices, staying active, practising good hygiene, and being sun-smart—into everyday routines. When these habits become part of a child’s daily life, they’re more likely to stick and grow into lifelong behaviours.

Tips for Parents and Educators:

• Start Small: Focus on one habit at a time. For example, begin with consistent toothbrushing before bed or adding a daily walk after lunch.

• Make It Fun: Turn healthy habits into games or challenges. Let your child pick colourful fruits and vegetables at the store, or have fun racing to see who can put on sunscreen the fastest.

• Be Consistent: Children thrive on routine. Whether it’s brushing teeth after breakfast or putting on sunscreen before heading outside, consistency helps children know what to expect.

• Use Visual Reminders: Create charts or use stickers to track progress with habits like brushing teeth or washing hands.

• Lead by Example: children learn by watching the adults around them. Show them how you enjoy healthy foods, stay active, and take care of yourself.

The Role of Playgroups and Early Learning Centres:
Playgroups and early learning centres are ideal environments to reinforce these habits through play. Educators can incorporate active play into daily schedules, teach sun safety during outdoor activities, and encourage healthy eating during snack times. In group settings, children learn from their peers, making these habits feel like a natural part of their day.

By working together—parents, educators, and caregivers—we create a community that supports children’s health and wellbeing. These early years are a golden opportunity to set children up for success, helping them grow into happy, healthy adults.

References

Australian Government Department of Health. (2021). Family book: Get up & grow. Retrieved from https://www.health.gov.au/sites/default/files/documents/2021/04/family-book-get-up-and-grow-family-book.pdf

Australian Government Department of Health. (2021). 24-hour movement guidelines for the early years (birth to 5 years): An integration of physical activity, sedentary behaviour, sleep. Retrieved from https://www.health.gov.au/sites/default/files/documents/2021/05/24-hour-movement-guidelines-birth-to-5-years-brochure.pdf

Better Health Channel. (n.d.). Children - keeping them active. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/children-keeping-them-active

Better Health Channel. (n.d.). Dental care for babies and young children. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/dental-care-for-babies-and-young-children

Cancer Council Australia. (n.d.). Sun protection for babies and children. Retrieved from https://www.cancercouncil.com.au/cancer-prevention/sun-protection/preventing-skin-cancer/sun-protection-for-babies-and-children/

Healthdirect Australia. (n.d.). Healthy eating for children. Retrieved from https://www.healthdirect.gov.au/healthy-eating-for-children

Raising Children Network. (n.d.). Sun safety. Retrieved from https://raisingchildren.net.au/newborns/safety/outdoor-sun-safety/sun-safety

Royal Children's Hospital Melbourne. (n.d.). Nutrition for babies and toddlers. Retrieved from https://www.rch.org.au/kidsinfo/fact_sheets/Nutrition_babies_toddlers/

UK National Health Service (NHS). (n.d.). Physical activity guidelines for children under five years. Retrieved from https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-under-five-years/

Play Matters Australia. (n.d.). Unlocking the power of physical play. Retrieved from https://playmatters.org.au/blog/unlocking-the-power-of-physical-play

Play Matters Australia. (n.d.). Navigating fussy eating: Insights and strategies for parents. Retrieved from https://playmatters.org.au/blog/navigating-fussy-eating-insights-and-strategies-for-parents

Play Matters Australia. (n.d.). Staying safe in the sun. Retrieved from https://playmatters.org.au/blog/staying-safe-in-the-sun

Play Matters Australia. (n.d.). Healthy habits month. Retrieved from https://playmatters.org.au/monthly-themes/healthy-habits-month