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Teach your children how to live healthy. Start when they are young. This helps them avoid making unhealthy choices and developing lifelong bad habits. It is important that parents set a good example. Telling your kids what to do won’t always work. They need to see you choosing healthy behaviors too.

Path to improved well being

There are many ways to develop healthy habits. Consider the following.

Nutrition, physical activity, and sleep

Children in Canada weigh more than they used to. They eat too much food high in fat and sugar. They spend less time being physically active. Children who struggle with weight have an increased risk of future health problems. These can include cancer, heart disease, high blood pressure, high cholesterol, and diabetes.

• How you can help: Pay attention to the kind of food you buy. Serve a variety of healthy foods. Limit junk food. Keep fresh fruits and vegetables available. These make for healthy snacks and meal sides. Low‑fat foods may include unhealthy items such as added sugar.
• Use proper portion sizes. Use the “Nutrition Facts Table” to find one portion size.
• Eat meals and snacks together as a family. Eat at the table and not in front of the television.
• Give your children plenty of water or milk to drink. Limit or avoid sweetened and regular-calorie drinks. These include fruit juice, soft drinks, sports drinks, energy drinks, sweetened or flavored milk, and sweetened iced tea.
• Monitor your children’s activities. They should have no more than 2 hours of screen time per day. Screen time includes the television, computer, tablet, and video games. You should also set time limits on smart phones as a part of screen time. Promote physical activity instead.
• Make physical activity part of your family’s routine. Take a walk, visit the community pool or go for a bike ride. Encourage your children to group activities, such as team sports and martial arts. These can help a child’s growth and self-esteem. Find other aerobic activities to add to their day.
• Teach your children healthy oral health habits. This includes brushing their teeth twice per day and flossing once per day. Take them to the dentist for regular cleanings every six months.
• Make sure your children get plenty of rest.
• Teach your child the importance of regular health check-ups.

Tobacco, alcohol, and other drugs

Kids may become curious about drugs at a young age. Some children try tobacco, alcohol, and other drugs by the time they are in middle school. Studies show that kids are less likely to use these if you talk to them early.

How you can help:

• Make it known that it’s not okay or allowed to smoke cigarettes, vape/use e-cigarettes, chew tobacco, drink alcohol or use drugs. Set clear consequences if these rules are broken.
• Explain why these substances are harmful. Encourage them to ask questions. A true story may get your children’s attention more effectively than facts and statistics alone. Give real-life examples of people who have had bad things happen from using alcohol, tobacco or other drugs.
• Talk to your children about peer pressure. Role-playing can prepare them to say no if they are offered cigarettes, alcohol or drugs.
• Get to know your children’s friends and their friends’ parents. Build trust with them. Let other parents know the rules you expect your children to follow. Always ask your kids where they’re going, what they’re doing, who will be there, when they will return and how you can reach them.
• Set a good example. Pay attention to how your actions affect your children. For example, when they see you using tobacco or drugs, they may think it’s okay for them to do the same.

Sexual behavior

Each year, approximately 33,553 teenage girls will become pregnant. STI infections in teens are on the rise.  Even though it may be awkward, talk to your children about the risks and responsibilities of being sexually active. This includes how to protect against pregnancy and disease. Don’t simply depend on the sexual education taught in schools. You can help your kids understand sex in terms of love and respect. You can teach them the meaning of consent. They should understand the importance of consent by both people involved.

How you can help:

• With younger children, answer questions about sex when they ask.
• With an older child, discuss sex in advance to help prevent harm. They need to know the risks of being sexually active before they start. It’s important to talk about this even if you don’t think your children are sexually active.
• Be honest with your children about your family’s values, opinions and expectations about sex. You may want to ask your healthcare provider for help in talking to your children. They can also provide you with information and facts to share with your children.
• Think about the sexual messages your children get in school and from the media. Talk to your children about these messages to help them understand what is real. Urge them to be open with you and ask questions.
• Keep an open mind. Your children are more likely to talk to you if they aren’t afraid of how you will react. Let them know they can come to you if they feel pressured or concerned about issues related to sex.

Things to consider

Most children look up to their parents. It’s important for you to set a good example. Being healthy should be fun for everyone. Get your kids involved by giving them choices. Reward their good behavior with healthy treats or activities. Staying positive and supportive can help them develop confidence and a lifetime of healthy habits.