Healthy Eating & Physical Activity Across Your Lifespan

Helping Your Child

TIPS FOR PARENTS
CONTENTS

INTRODUCTION ...........................................1

How can I use this booklet?......................................1

How can a healthy pregnancy help my child? ..........2

How will healthy eating and physical activity 

help my child?...........................................................2

HEALTHY HABITS .........................................3

How can I help my child form healthy habits?..........3

HEALTHY EATING .........................................8

What should my child eat? .......................................8

How can I help my child eat better?.........................9

PHYSICAL ACTIVITY ................................... 15

How does physical activity help my child? .............15

How can I help my child be more active?...............15

What should I do if my child is overweight 

or obese? ................................................................16

How can I help my overweight child?.....................17

RESOURCES ............................................... 19
INTRODUCTION

This booklet is part of the Healthy Eating & 

Physical Activity Across Your Lifespan Series from 

the Weight-control Information Network (WIN). 

The series offers health tips for readers at various 

life stages, including adulthood, pregnancy, 

parenthood, and later life. The entire series is also 

available in Spanish.

How can I use this booklet?

This publication is one of many handy guides from 

WIN that can help you and your family. You can 

use the tips in this booklet to take an active role 

in helping your child learn healthy habits. 

Parents and other adults can guide children in 

making healthy food choices and becoming more 

physically active. One of the best ways to do this 

is to practice healthy eating and staying physically 

active as a family. 

Introduction | 1

Practice 

staying 

physically 

active as 

a family.

Visit WIN’s 

website to 

view all WIN 

publications at 

http://www.win.

niddk.nih.gov.
2 | Helping Your Child: Tips for Parents

How can a healthy pregnancy help my child?

Eating healthy, being physically active, and gaining 

a proper amount of weight during pregnancy can 

lead to fewer risks at delivery for both Mom and 

baby. Moms who achieve and maintain a healthy 

weight before and during pregnancy may also 

reduce their babies’ later risks of obesity and 

other health problems. 

How will healthy eating and physical activity 

help my child?

All children need healthy eating and physical activity. 

Healthy eating and physical activity may help children:

 Grow.

 Learn.

 Build strong bones and muscles.

 Maintain a healthy weight.

 Reduce future chances of developing diabetes 

and heart disease.

 Feel good about themselves.

All children 

need healthy 

eating and 

physical 

activity.
Healthy Habits | 3

HEALTHY HABITS

How can I help my child form healthy habits?

Parents play a big part in shaping children’s habits 

on eating and physical activity. When parents eat 

foods that are lower in fat and added sugars and 

high in fiber, children learn to like these foods as 

well. If your child does not like a new food right 

away, don’t be upset. Children often need to see 

a new food many times before they will try it. 

Parents have an effect on children’s physical activity 

habits as well. See the end of this brochure for 

resources that can help you and your child. Continue 

reading to learn about specific actions you can take 

to help your child develop healthy habits.

Children often 

need to see 

a new food 

many times 

before they 

will try it.
4 | Helping Your Child: Tips for Parents

Be a role model

A powerful example for your child is to be active 

yourself. You can set a good example by going for 

a walk or bike ride instead of watching TV, playing 

a video game, or surfing the Internet. Playing ball 

or jumping rope with your children shows them that 

being active is fun. 

Talk about being healthy

Take the time to talk to your children about how 

a certain food or physical activity may help them. 

For example, when going for your daily walk, bring 

your children with you and let them pick the route. 

Discuss how walking helps you feel better and is a 

fun way to spend time together. It also offsets 

calories eaten and inactive time spent in front of 

TV screens or computers.

A powerful 

example for 

your child is 

to be active 

yourself.
Healthy Habits | 5

Use your children’s food choices as teaching 

moments. Speak up when you see unhealthy 

eating habits. Direct children to healthier options 

or say, “You can have a little of that, but not too 

much.” Talk to them about why an overly salty or 

heavily sugared snack is not the best choice.

You can also praise your children when they 

choose a healthy item like fruit or yogurt. Use 

comments like these:

 “Great choice!”

 “You’re giving your body what it needs with 

that snack!” 

 “I like those too.”

Use your 

children’s 

food choices 

as teaching 

moments.

With physical activity, try upbeat phrases like 

these to keep your child excited:

 “You run so fast, I can hardly keep up!” 

 “You are building a strong, healthy heart!”

 “Let’s walk 10 more minutes to make us stronger.”
6 | Helping Your Child: Tips for Parents

Believe in the power to change 

Know that eating healthy and moving more are the 

basics of being fit. Work together as a family to form 

healthy habits.

Promote good health beyond your family 

Other adults may play a role in your child’s life, 

too. You can share ideas about healthy habits 

with them.

For instance, many parents work outside the 

home and need other adults to help with child 

care. Caregivers like other family members, day 

care providers, babysitters, or friends may shape 

your child’s eating and activity habits. Talk to your 

child’s caregivers to make sure they offer healthy 

snacks and meals. Check that caregivers are also 

Make sure 

your child’s 

caregivers 

offer healthy 

snacks and 

meals.
Healthy Habits | 7

providing plenty of active playtime and limiting 

time with TV or inactive video games.

If your child is in school, you can help promote 

healthy eating and physical activity in several 

other ways: 

 Find out more about the school’s breakfast and 

lunch programs. Ask for input on menu choices.

 Support physical education and after-school 

sports at your child’s school. 

 Take turns with other parents watching your 

children play outside. 

Consider other influences

Your children’s friends and the media can also affect 

eating and activity choices. Children may choose to 

go to fast food places or play video games with 

their friends instead of playing tag or other active 

games. TV ads try to persuade children to eat highfat foods and sugary drinks. You can teach your 

children to be aware of these pressures. 

To do so, speak with your children about choices 

while you watch TV and surf the Internet with 

them. Talk about how media outlets sell products 

or values through famous football or basketball 

players, cartoon figures, and made-up images. 

Use programs and ads to spark chats about your 

values. These talks may help your child make 

healthy choices outside the home.

TV ads try to 

persuade 

children to 

eat high-fat 

foods and 

sugary drinks. 
8 | Helping Your Child: Tips for Parents

HEALTHY EATING

What should my child eat?

Just like adults, children need to eat a wide variety 

of foods. Every 5 years, the U.S. Government 

releases a set of guidelines on healthy eating 

(see Resources at the end of this booklet). The 

guidelines suggest balancing calories with physical 

activity. The guidelines also recommend improving 

eating habits to promote health, reduce the risk 

of disease, and reduce overweight and obesity.

The guidelines encourage Americans ages 2 years 

and older to eat a variety of healthy foods. 

Suggested items include the following:

 Fruits, vegetables, unsalted nuts and seeds, 

and whole grains 

 Fat-free or low-fat milk and milk products

 Lean meats, poultry, seafood, beans and peas, 

soy products, and eggs

Like adults, 

children need 

to eat a wide 

variety of 

foods.
Healthy Eating | 9

The guidelines also suggest reducing salt (sodium), 

refined grains, added sugars, and solid fats (like 

lard, butter, and margarine). Added sugars and 

solid fats often occur in pizzas, sodas, sugarsweetened drinks, desserts like cookies or cake, 

and fast foods. These foods are the main sources 

of high fat and sugar among children and teens. 

Another important guideline is to make sure your 

children eat breakfast to spark the energy they 

need to focus in school. Not eating breakfast is 

often linked to overweight and obesity, especially 

in children and teens.

Make sure 

your children 

eat breakfast 

to spark the 

energy they 

need to focus 

in school.

How can I help my child eat better?

Some tips to consider are these:

Use less fat, salt, and sugar

 Cook with fewer solid fats. Use olive or canola 

oil instead of butter or margarine. Bake or roast 
10 | Helping Your Child: Tips for Parents

instead of frying. You can get a crunchy texture 

with “oven-frying” recipes that involve little or 

no oil.

 Choose and prepare foods with less salt. Keep 

the salt shaker off the table. Have fruits and 

vegetables on hand for snacks instead of salty 

snacks like chips. 

 Limit the amount of sugar your child eats. 

Choose cereals with low sugar or with dried 

fruits as the source of sugar. 

Reshape the plate

 Make half of what is on your child’s plate fruits 

and vegetables.

 Avoid oversized portions. 

Be mindful of 

how you use the 

following: 

BUTTER

SALT

SUGAR

The MyPlate icon 

and web address 

are provided 

courtesy of the 

U.S. Department 

of Agriculture.
Healthy Eating | 11

Four for Fitness

Experts note that most Americans don’t get enough 

potassium, calcium, vitamin D, and dietary fiber. Calcium 

builds strong bones and teeth. Potassium helps lower 

blood pressure and reduces bone loss. Vitamin D supports 

bone health. Dietary fiber promotes normal digestion and 

may help reduce the risk of heart disease, obesity, and 

type 2 diabetes. 

Here are some ways you can boost your children’s intake of 

these nutrients. 

•	 Dish up more fruit for breakfast, snacks, and desserts. 

Add dark green, red, and orange vegetables to stews 

and soups. Add beans (black, kidney, pinto), peas, and 

lentils to casseroles and salads. For meal planning ideas 

and healthy recipes, see Nutrition.gov in the Resources 

at the end of this booklet.

•	 Serve more low-fat milk and milk products. If your child 

cannot digest much lactose, serve lactose-free products 

or fat-free milk and yogurt. (Lactose is the sugar in milk 

that may cause some people stomach pain and bloating 

when they drink milk or eat milk products.) Your child 

can also try soy or rice drinks enriched with calcium or 

vitamin D. 

•	 Be active with your child outside in the sunlight to 

improve vitamin D levels naturally. Serve fresh, frozen, 

or canned salmon, shrimp, and light tuna (not albacore). 

For young children, you may serve fish in small portions 

totaling up to 12 ounces each week.

•	 Replace at least half of the refined grains (breads, pasta, 

rice) your child eats with whole-grain foods. Eat more 

bran. Check Nutrition Facts labels to find products high 

in dietary fiber. Look at the ingredients list to be sure 

that whole grains are one of the first items.
12 | Helping Your Child: Tips for Parents

Think about the drink

 Serve water or low-fat or fat-free milk more 

often as the drink of first choice. 

 Reduce the amount of sugar-sweetened sodas 

and fruit-flavored drinks that your child drinks.

 Offer fresh fruit, which has more fiber than 

juice, more often than 100% fruit juice.

Offer healthy snacks

 Try to keep healthy food in the house for 

snacks and meals for the whole family. 

 Offer such snacks as sliced apples, oranges, 

pears, and celery sticks. Or try whole-grain 

bread served with low-fat cheese, peanut 

butter, or soynut butter.

 Give your children a healthy snack or two in 

addition to their three daily meals to keep 

them energized. 

 Read nutrition labels. Some foods, like snack 

bars, are not as healthy as they seem.

Limit fast food 

 Order a side fruit bowl or salad instead of fries.

 Ask for sandwiches to be prepared without sauce.

 Order “small.” Avoid super-sizing.

Share food time as family time

 Eat sit-down, family meals together and serve 

everyone the same thing. 

Try serving this

MILK

FATFREE

or this

WATER
Healthy Eating | 13

Healthy Snack Ideas*

 Fresh, frozen, or canned vegetables or fruit served 

plain or with low-fat yogurt

 Pretzels or air-popped popcorn sprinkled with saltfree spice mix

 Homemade fruit smoothies made with fat-free milk 

or yogurt and frozen or fresh fruit

 Dry cereals (with no added sugars) served plain or 

with low-fat or fat-free milk

*Children of preschool age and younger can easily 

choke on foods. These foods may be hard to chew, 

small and round, or sticky. Examples are hard vegetables, 

whole grapes, hard chunks of cheese, raisins, nuts and 

seeds, and popcorn. Select snacks with care for children 

in this age group.
14 | Helping Your Child: Tips for Parents

 Involve your children in planning and preparing 

meals. Children may be more willing to eat the 

dishes they help prepare.

Involve your 

children in 

planning and 

preparing 

meals.

 Try to limit how much you eat out to control 

the calories, salt, and fat your children eat. 

To serve more homemade meals, cook large 

batches of soup, stew, or casseroles and freeze 

them as a time saver. For handy tips on quick 

and easy homemade meals, check out the 

ChooseMyPlate information in the Resources 

section of this booklet. 

 Limit eating at home to specific areas such as 

the kitchen or dining room. 
Physical Activity | 15

PHYSICAL ACTIVITY

How does physical activity help my child?

Like adults, children should be physically active 

most, if not all, days of the week. Experts suggest 

at least 60 minutes of moderate physical activity 

daily for most children. Walking fast, bicycling, 

jumping rope, and playing basketball, soccer, or 

hopscotch are all good ways for children to be 

active. Parents play a big role in helping kids to 

get up and get moving.

How can I help my child be more active?

 Be a role model for your children. If they see you 

being physically active and having fun, they are 

more likely to be active and stay active.

 Involve the whole family in activities like hiking, 

biking, dancing, or playing basketball.

 Focus on fun. You can do a lot of walking during 

trips to the zoo or park.

 Include children in family activities like walking 

the dog, washing the car, or mowing the lawn.

 Sign your children up for after-school programs 

or lessons in a sport they enjoy.

 Team up with your children to play sports or 

dance video games that get everyone moving.

Aim for your 

child to get 

at least 60 

minutes of 

moderate 

physical activity 

each day. 
16 | Helping Your Child: Tips for Parents

Reduce inactive screen time

Sitting while using computers, hand-held devices, 

or TVs for hours at a time may reduce your child’s 

active playtime. Limit your child’s screen time 

watching TV, playing inactive computer and video 

games, or listening to music on hand-held devices 

while sitting down. Tips to reduce your child’s 

screen time are these:

 Do not use screen time as a way to reward 

your child.

 Set up a family game night and turn off all 

the screens in your home.

 Eat meals together as a family. Do not eat 

in front of a screen.

 Limit TV time and remove TVs from your 

child’s bedroom.

What should I do if my child is overweight 

or obese?

Children who are overweight are more likely to 

become adults who are overweight. These children 

may develop type 2 diabetes and other serious 

health problems. Weight problems can also lead to 

stress, sadness, and low self-esteem in children.

Because children grow at different rates at 

different times, it is not always easy to tell if a 

child is overweight. For example, it is normal for 

boys to have a growth spurt in weight and catch 

up in height later. Ask your health care provider 

Limit how 

much time 

your child is

•	watching TV

•	playing video 

games

•	listening to 

music on 

hand-held 

devices
Physical Activity | 17

to measure your children to tell you if they are in 

a healthy range for their age and gender. If your 

provider tells you that your child is overweight, 

you can help.

How can I help my overweight child?

 Do not put your child on a diet to lose weight 

unless your health care provider tells you to.

 Avoid putting severe limits on what your child 

eats. Doing so may interfere with her or his 

growth.

 Accept and love your child at any weight. 

Doing so will boost self-esteem.

Accept and 

love your 

child at any 

weight. Doing 

so will boost 

self-esteem.
18 | Helping Your Child: Tips for Parents

 Involve the whole family in healthy eating and 

physical activity habits. 

 Help your child find ways other than food to 

handle setbacks or mark successes.

 Talk with your health care provider if you are 

concerned about your child’s eating habits 

or weight.

Involve the 

whole family 

in healthy 

eating and 

physical 

activity habits.

Remember, you play the biggest role in your

children’s lives. You can help your children learn 

healthy eating and physical activity habits to 

follow for the rest of their lives. To download and 

share this and other WIN materials, visit http://

www.win.niddk.nih.gov. More resources are listed 

on the following pages.
Resources | 19

RESOURCES

American Academy of Pediatrics

141 Northwest Point Boulevard

Elk Grove Village, IL 60007–1098

Phone: 847–434–4000 or 1–888–227–1770

http://www.aap.org

Academy of Nutrition and Dietetics

120 South Riverside Plaza

Suite 2000

Chicago, IL 60606–6995

Toll-free number: 1–800–877–1600

http://www.eatright.org

ChooseMyPlate.gov

http://www.choosemyplate.gov

Dietary Guidelines for Americans, 2010

U.S. Department of Agriculture (USDA)

U.S. Department of Health and Human Services

http://www.dietaryguidelines.gov

Food and Nutrition Information Center 

USDA

National Agricultural Library

10301 Baltimore Avenue 

Room 105

Beltsville, MD 20705–2351

Phone: 301–504–5414

http://www.nal.usda.gov/fnic
20 | Helping Your Child: Tips for Parents

Let’s Move!

http://www.letsmove.gov

Media Smart Youth

http://www.nichd.nih.gov/msy

National Diabetes Education Program

http://yourdiabetesinfo.org 

Nutrition.gov

National Agricultural Library 

Food and Nutrition Information Center 

Nutrition.gov Staff 

10301 Baltimore Avenue 

Beltsville, MD 20705–2351

http://www.nutrition.gov

President’s Council on Fitness, Sports & Nutrition

1101 Wootton Parkway

Suite 560

Rockville, MD 20852

Phone: 240–276–9567

http://www.fitness.gov

http://www.presidentschallenge.org 
Resources | 21

We Can! (Ways to Enhance Children’s Activity 

and Nutrition)

National Heart, Lung, and Blood Institute Health 

Information Center

Attention: Website

P.O. Box 30105

Bethesda, MD 20824–0105

Toll-free number: 1–866–359–3226

http://www.nhlbi.nih.gov/health/public/heart/

obesity/wecan

Weight-control Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: 202–828–1025

Fax: 202–828–1028

Toll-free number: 1–877–946–4627

Email: WIN@info.niddk.nih.gov

http://www.win.niddk.nih.gov

Inclusion of resources is for information only and 

does not imply endorsement by NIDDK or WIN.
22 | Helping Your Child: Tips for Parents

Participants in clinical trials can play a more active role in their own 

health care, gain access to new research treatments before they 

are widely available, and help others by contributing to medical 

research. For more information, visit http://www.clinicaltrials.gov.

Why should I participate in clinical trials?

The Weight-control Information Network (WIN) is a national 

information service of the National Institute of Diabetes and 

Digestive and Kidney Diseases (NIDDK), part of the National 

Institutes of Health (NIH). WIN provides the general public, 

health professionals, and the media with science-based, upto-date, culturally relevant materials and tips. Topics include 

healthy eating, barriers to physical activity, portion control, 

and eating and physical activity myths.

Both NIDDK scientists and outside experts review publications 

produced by WIN. This publication was reviewed by Sandra 

G. Hassink, M.D., F.A.A.P., Director of the Nemours Obesity 

Initiative and Assistant Professor of Pediatrics at the A. I. 

duPont Hospital for Children in Wilmington, DE. 

This publication is not copyrighted. WIN encourages users of this 

brochure to duplicate and distribute as many copies as desired.
The Lifespan Series includes the following publications:

 Fit for Two: Tips for Pregnancy

 Helping Your Child: Tips for Parents

 Better Health and You: Tips for Adults

 Young at Heart: Tips for Older Adults

Spanish-language publications in the Lifespan Series include 

the following:

 Consejos para la futura mamá

 Cómo ayudar a su hijo 

 Cómo mejorar su salud: consejos para adultos

 Sugerencias para personas mayores

NIH Publication ch Updated 

Order FREE publications at http://www.win.niddk.nih.gov

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