Quick Guides

Healthy Habits Checklist for Young Kids

Building healthy habits early on can make a big difference in your child’s well-being, helping them grow strong and resilient. Here’s a simple checklist of daily habits to boost your child’s immune system, keep energy levels up, and set the stage for lifelong health.

1. Stay Hydrated

Goal: Varies by age and activity level. On average:

Age < 1 year: consult with your pediatrician, the majority of water should come from breastmilk or formula
Age 1-3 years: about 4 cups of fluid per day
Age 4-8 years: about 5 cups of fluid per day
Age >8 years: about 7-8 cups of fluid per day
Encourage water with meals and after active play.
Let kids pick a fun water bottle to make drinking water exciting.

2. Eat a Rainbow Every Day

Goal: A mix of colorful fruits and veggies with each meal.

Brightly colored foods provide essential vitamins and minerals.
Make it fun by creating colorful plates or making “rainbow snacks” with fruits or veggies.

3. Get Moving!

Goal: At least 60 minutes of active play daily.

Dance parties, playground time, or games like tag are perfect!
Encourage physical activities that let them use different muscles and build coordination.
Adults need 150 minutes of moderate physical activity per week according to the American Heart Association - make it a family affair!

4. Prioritize Sleep

Goal: Dependent on age. On average, 8-10 hours for older children and teens, and 10-12 hours for younger children.

Create a bedtime routine with calming activities like reading or quiet time.
Limit screens before bed, as they can make falling asleep harder.

5. Practice Good Hand-Washing Habits

Goal: Wash hands before eating, after playing outside, and after using the bathroom.

Teach proper handwashing: 20 seconds with soap and water.
Make it fun by singing a song while washing hands (try “Happy Birthday” twice!).

6. Limit Sugary Snacks & Drinks

Goal: Treat sugary snacks and drinks as occasional treats.

Encourage fruits for natural sweetness instead.
If treats are given, balance them with nutritious meals and snacks

7. Fresh Air & Sunshine

Goal: Daily outdoor time (even a few minutes counts).

Sunshine helps produce Vitamin D, which supports immunity.
Sunlight exposure early in the day helps promote a healthy circadian rhythm and good sleep hygiene
Take short nature walks, play in the yard, or have a picnic snack outside.

Bonus: Mindful Moments for Emotional Health

Kids’ emotional well-being is just as important as physical health. Simple mindful practices like deep breaths, gratitude, or naming feelings can help build a strong emotional foundation.

Deep Breaths: Teach kids to “smell the flowers and blow out the candles” for a calming breath.
Gratitude: Ask them to share one thing they enjoyed about their day at bedtime.
Naming Feelings: Encourage kids to name their feelings to help them process emotions.

Remember These habits don’t need to be perfect! Encourage small, daily efforts, and celebrate the little wins with your child. Healthy routines are built over time, and each step counts toward a healthier, happier life.

Stay well,

-Kids Med Guide

This article has been reviewed by Andrea Morrissey, PharmD, Board Certified Pediatric Pharmacy Specialist, and Chief Content Officer of Kids Med Guide. The content is for educational and entertainment purposes only and does not replace professional medical advice. Always consult your healthcare provider for medical guidance, and call 911 in an emergency.

Kids Med Guide is not liable for your interpretation or reliance on this material. You assume full responsibility for its use and any resulting decisions.

For details, please see our Privacy Policy and Medical Content Policy.