Renee E Riddle, MD headshot
Renee Riddle, MD, Chief, Division of Pediatric Bariatrics, Reading Hospital Children’s Health Center, and Reading Hospital Weight Loss Surgery and Wellness 

“Prevention is much better than treatment,” is something I say regularly to my patients and their families.

Encouraging young children to eat more fruits and vegetables and make fitness a part of their daily routine helps them establish lifelong skills that could prevent serious health conditions in the future such as obesity, diabetes, high blood pressure, and others.

Healthy eating is not a chore. It’s fun!

Involve children in grocery shopping and give them the opportunity to pick healthy foods they like or new foods they are interested in trying. Encourage them to be involved in meal planning and meal preparation.

Set a personal example for your child. Aim to include at least one fruit or vegetable on everyone’s plate at mealtime. No screens at the table! Research shows that families who eat together have children who eat more fruits and vegetables.

Follow the 5-2-1-0 guidelines every day

  • 5 - Five servings of fruits and vegetables
  • 2 - Less than two hours of non-school related screen time
  • 1 - One or more hours of exercise or physical play 
  • 0 - Zero sugary drinks
Preschool children playing with a large, colorful parachute as part of an exercise activity to promote healthy habits.

Fitness as a family activity 

Making fitness a family activity will help keep everyone motivated. When it comes to fitness, your child is much more likely to be active when you do it together.

  • Taking a walk together after dinner is my favorite recommendation. 
  • The best exercise is the one your child enjoys - try several different options until you find what your child likes. 
  • Group activities are a good way to encourage physical activities and have the added benefit of developing social skills and making new friends. Many churches, gyms, and playgrounds have free or low-cost options.
Preschool children dancing in a group as part of an exercise activity to promote healthy habits.

When the cold weather keeps you inside, get creative! Take turns being the DJ and have a family dance party. If you have a family of gamers, find active video games with sports or dancing. 

Health and fitness are all about balance, and when we help children learn this at a young age, they will be more likely to continue these healthy habits as they grow older. Strive to make them fun by trying new recipes and activities as a family.