Helping Kids Grow Healthy, One Habit at a Time
As the new year begins, many parents are focused on creating better routines and healthier habits for their children. New national data shows how everyday choices can play a powerful role in children’s growth, learning and long-term health.
That picture comes into sharper focus with the release of the 2024 National Survey of Children’s Health (NSCH), which looks at how daily habits like sleep, physical activity, screen time and nutrition affect kids as they grow.
Our San Fernando Community Health Center (SFCHC) pediatric providers see every day how simple steps toward healthier routines can positively shape a child’s growth and development. “Healthy habits don’t have to be complicated,” said SFCHC’s Medical Director of Pediatric Services Dr. Anastasia Williams, MD, FAAP. “When kids have consistent routines around sleep, movement and nutrition, it supports not just their physical health, but their emotional well-being and confidence as well.”
Looking at children nationwide ages 6 to 17, the NSCH found encouraging trends across the overall population. About 70% of children limited sugary drinks during the week, including nearly one in five who had none at all. Nearly two-thirds of children also met recommended sleep guidelines on most school nights.
At the same time, fewer than half limited recreational screen time to two hours or less per day, and only about one in five met the recommendation of at least one hour of physical activity each day.
“These numbers show that many families are doing some things well, but they also remind us where kids may need more support,” said Dr. Williams. “A key takeaway from the research is that small changes can make a big impact over time.”
Why does this matter? Research consistently shows that habits formed in childhood often carry into adulthood. Healthy routines around sleep, activity and nutrition can help lower the risk of chronic conditions later in life, such as weight-related health issues, diabetes and heart disease. These routines also support learning, emotional regulation and resilience.
“Kids learn healthy habits by living them,” Dr. Williams added. “When families build routines that work for their lives, children are more likely to grow into adults who understand how to care for their own health.”
Families do not need to aim for perfection, and it’s best for parents and caregivers to focus on progress and consistency. Simple steps can make a meaningful difference, such as keeping bedtime and wake-up times consistent, encouraging daily play or movement, offering water as the go-to drink and setting clear limits around recreational screen time, especially before bedtime. Making time for family meals and screen-free moments can also help strengthen connection and support children’s overall well-being.
Healthy habits are easier to build with support, and pediatric care plays an important role. Well-child visits with your pediatrician provide an opportunity to talk about sleep challenges, nutrition questions, activity levels, behavior changes and emotional health. Our team can offer guidance tailored to each child’s age, needs and family situation.
“If something feels off or you have questions, don’t wait,” advised Dr. Williams. “Pediatric care is a partnership. We’re here to support the whole child and the whole family.”
Quick Parent Checklist
Small, consistent steps can make a big difference in your child’s health over time.
Sleep
Keep a consistent bedtime and wake-up time
Create a calm bedtime routine
Turn off screens at least one hour before bed
Daily Movement
Aim for at least 60 minutes of physical activity each day
Encourage active play like walking, biking or dancing
Balance screen time with movement
Nutrition and Hydration
Offer water as the main drink
Limit sugary drinks to occasional treats
Include fruits, vegetables, whole grains and lean proteins
Screen Time
Set clear limits on recreational screen use
Keep screens off during meals and before bedtime
Encourage screen-free family time
Emotional Well-Being
Maintain predictable daily routines
Check in regularly about school and feelings
Watch for changes in sleep, mood or behavior
Partner With Your Pediatric Provider
Schedule regular well-child visits
Ask questions and share concerns early
Remember pediatric care is a partnership
