5 things kids need to grow up healthy

With all the parenting tips and advice available online and from well-meaning relatives, you’d think parents would have it made.

From influencers and blogs to parenting books and podcasts, there’s no shortage of resources for parents seeking guidance.

An unfortunate side effect of that, however, could be information overload, especially when advice conflicts.

Focusing on the basics of what kids need can help clear the informational clutter.

“There are some essentials to remember when it comes to raising healthy kids,” said Alekya Kothamasu, MD, a pediatrician with Endeavor Health. “The details of how these essential needs are met is up to parents, who know their kids best.”

1. Nutrition

   Kids’ nutritional needs are basically the same as adults, but in different quantities. Parents should ensure their child eats:

   • Protein
   • Fruits and vegetables
   • Whole grains
   • Low-fat or fat free dairy

   Try to minimize the amount of sugar, salt and saturated fat your child consumes. Avoiding processed food as much as possible will help with that.

2. Physical activity

   Children ages 3-5 should be physically active throughout the day.

   “Many kids this age will want to move and play active games, so parents can encourage and supervise activities like dancing, playing at the playground, or riding a tricycle,” Dr. Kothamasu said.

   Kids ages 6 and up should get at least 60 minutes of moderate to vigorous physical activity every day. Aerobic activity, like walking, running or riding a bike, should be a daily focus. Kids should also do things that strengthen their muscles and bones, such as push-ups, jumping, or jogging, at least three days a week.

3. Sleep

   “The amount of sleep your child needs might not be the same as another child the same age, but there is a general guideline for how much total sleep a kid should get each night for healthy development,” Dr. Kothamasu said. “Setting a bedtime routine early on will help parents accomplish this.”

   Newborns usually sleep 16 to 18 hours a day, and infants sleep 12 to 16 hours a day, including naps.

   • 1-2 years: 11 to 14 total hours
   • 3-5 years: 10 to 13 total hours
   • 6-12 years: 9 to 12 hours
   • 13 years and up: 8 to 10 hours

   Bedtime can be complicated. If your child has difficulty going to bed or staying in bed after they’re tucked in, talk to your pediatrician.

4. Mental health support

   Fostering self-esteem and mental health in kids is essential for their overall wellbeing — and many parents are already doing it without realizing it.

   A caring, loving relationship with parents makes home a safe space. Kids need unconditional love and acceptance from their caregivers, as well as moments of quality time together, such as family dinners.

   Kids also need time set aside from their usual structured activities and school.

   “Play is important to young kids’ mental health,” Dr. Kothamasu said. “Take time to play with your kids and find opportunities for them to make friends. Similarly, as they grow, they’ll need downtime to decompress from school, sports and extracurricular activities. It’s important to help your kids find balance.”

   Of course, kids also need protective boundaries. Parents should make sure to monitor screen time and social media use, especially for teens.

5. Annual pediatric well visits

   There is something kids can’t get from their parents that they need to grow up healthy: Annual checkups by a pediatrician/family medicine physician and vaccinations.

   Your pediatrician will ensure your child is up to date on vaccinations and that your child’s physical development is on track.

   In their first year of life, babies are growing and changing quickly and need frequent checkups. Expect to bring your baby in for a well child checkup a few days after coming home from the hospital, when your baby is less than a week old, then again at 2 weeks to 1 month of age, 2 months, 4 months, 6 months, 9 months, and 12 months. Your doctor will also want to see your child at age 15 months, 18 months, 2 years and sometimes 2 ½ years old.

   After the whirlwind of visits throughout the first couple of years, it’s best to bring your child in for a well child visit every year.

   Teens should continue to see their physician once a year for a checkup, as they’re still growing and still need vaccinations.

“Raising happy, healthy kids doesn’t have to be complicated,” Dr. Kothamasu said. “And your pediatrician is always available to help when you have questions, so don’t hesitate to ask.”