Raising a healthy child is a journey that involves more than just doctor visits—it’s about the daily habits and choices you make as a family. In my previous blog, I discussed the essentials of naturopathic family medicine and how a holistic approach can support your child’s overall well-being. Today, I want to offer some practical tips that you can implement at home to help your child grow up healthy, strong, and vibrant.
Model Nutritious Eating
Creating a positive relationship with food is essential for your child’s well-being. Here are some tips to help you model nutritious eating:
- Avoid Labeling Foods as “Good” or “Bad”: The only truly “bad” foods are those that are spoiled or those your child may be allergic to. All other foods are simply fuel for our bodies. Avoid creating a value system around food. Instead, focus on what different foods do for our bodies. For example, you might say, “This carrot is orange! Orange foods are good for our eyes!” or “Cupcakes are delicious! But if we eat too many, we might get a belly ache.”
- Think in Terms of a Week, Not a Day: Especially for young toddlers and preschool-aged kids, it’s important to consider their nutrition over the course of a week rather than a single day. If your child eats only blueberries one day and chicken nuggets the next, that’s okay! Let them lead and trust their intuition. Introduce new foods alongside their favorites.
- Encourage Intuitive Eating: Allow your child to listen to their body when deciding how much to eat. There’s no need for “clean plate awards.” Trust that your child knows when they’re hungry and when they’ve had enough. If your child struggles with picky eating, try introducing new foods in small portions alongside known favorites. This approach lets your child explore new tastes and textures without feeling pressured. If you’re concerned about food waste, offer smaller portions or get creative with leftovers, like turning uneaten yogurt and fruit into delicious, healthy popsicles.
- Model Nutritious Eating: Lead by example. Aim for half of each meal to consist of vegetables and fruits. When your child sees you enjoying a balanced diet, they’re more likely to follow suit. This sets a strong foundation for lifelong healthy eating habits.
- Avoid Commenting on Bodies—Yours, Theirs, or Others’: We want kids to know they are fueling their bodies and helping them grow strong and smart. If you find yourself thinking, “I just want my kids to be healthy,” dig a little deeper and ask if what you really mean is you don’t want them to be fat. It’s important to move away from anti-fatness culture and focus on overall well-being rather than appearance. Encourage your child to appreciate their body for what it can do, not how it looks.
Encourage Regular Movement
Physical activity is crucial for your child’s development, and it’s never too early—or too late—to start. Here’s how you can encourage regular movement:
- Aim for 60 Minutes a Day: The American Heart Association recommends that kids and teens (ages 6-17) get at least 60 minutes of moderate to vigorous physical activity every day.
- Find Activities They Love: Help your child discover the movements they enjoy. If your daughter loves the water, consider signing her up for swim lessons. If your son can’t resist dancing when music plays, maybe ballet is the right fit. If your child is always climbing, perhaps rock-climbing is perfect for them. It might take some time to find the right fit, but keep exploring—finding a movement that makes them happy will benefit them for life.
- Make Movement a Family Affair: Incorporate physical activity into your family’s routine. Go on family hikes, take walks after dinner, or enjoy bike rides together. This not only promotes physical health but also strengthens family bonds.
Prioritize Sleep
Ensuring that your child gets adequate rest is essential for their physical and emotional well-being. Here are some tips to help you prioritize sleep:
- Set Age-Appropriate Bedtimes: Make sure your child is in bed at a time that suits their age:
- Preschool (1-4 years): 6-8pm
- School-aged children (5-10 years): 7-9pm
- Pre-teens (11-13 years): 7:30-9:30pm
- Teens (14+ years): 8-10pm
- Create a Sleep-Friendly Environment: Completely darken your child’s room. Unplug alarm clocks and nightlights if your child can tolerate it. A pitch-black room stimulates melatonin production, helping your child sleep more soundly.
- Expose Them to Morning Light: Bright light in the morning helps regulate your child’s sleep-wake cycle. Use natural light whenever possible, but during the winter months, consider using a broad-spectrum lightbox like a Happylite.
- Limit Screen Time Before Bed: Stop TV, computer, and screen time at least one hour before bedtime to help your child wind down. Unplug all wireless devices during the night to minimize disturbances.
Get Started with Naturopathic Family Medicine
These tips are just a starting point for creating a healthy and supportive environment for your child. If you’re interested in learning more about how naturopathic family medicine can support your child’s health, I encourage you to read my previous blog, “Naturopathic Family Medicine: A Holistic Approach to Growing Up Strong.” In it, I delve deeper into the holistic approach and the benefits it can bring to your family.
If you’re ready to take the next step in your child’s health journey, consider scheduling an appointment with me. I look forward to working with you and your family to ensure your child grows up healthy, strong, and vibrant.
Meet Dr. Andy Turner
My name is Dr. Andy Turner. I am a Naturopathic Doctor (ND) who is passionate about providing compassionate and inclusive healthcare for families. With a focus on women’s health, postpartum care, fertility, and child-free wellness, I also offer comprehensive pediatric and family medicine services. I hold a Doctorate in Naturopathic Medicine with certifications in Natural Childbirth and Holistic Pelvic Floor Therapy, and I am a certified kids yoga teacher. I apprenticed as a midwife for 3 years, gaining extensive experience with pregnancy and postpartum care. Starting November 1st, I will be available to work with you and your family at Heart Spring Health to ensure your child grows up healthy, strong, and vibrant—laying the foundation for a lifetime of well-being. Along with personalized care, I offer educational resources to help parents feel informed and empowered throughout their child’s health journey. I’m excited to meet you and your family and to partner with you on this journey toward wellness.
