Five everyday habits that support kids’ lifelong health

During Every Kid Healthy Week, health experts are encouraging families to focus less on perfection and more on the everyday habits that shape a child’s long-term health. For Heather Winesett, MD, Aspirus Pediatrician, those habits tend to come back to the same core areas. 

 

“I usually break it down for families and say there are five big foundations for good health throughout a lifetime,” she said. “So, it’s the food that you eat, getting your body regular exercise, getting enough sleep, having healthy relationships and then avoiding substances that might be toxic like alcohol and drugs.”  

 

Those foundations are simple, but they show up in everyday decisions. 

 

Nutrition is often one of the first places families can make small changes. Meals built around fruits, vegetables, whole grains and lean proteins support growth and development, while heavily processed foods can make it harder for the body to function at its best. To explain the difference, Dr. Winesett often uses a simple comparison. 

 

“When we have a healthy diet, we’re basically building our house out of bricks,” she said. “Things like junk food are more like building our house out of straw and sticks.”  

 

Movement is another key part of that foundation, but it does not have to look like structured exercise. While the general goal is about 60 minutes of activity each day, what matters more is that kids are moving in ways that feel natural, whether that is playing outside, helping at home or spending active time together as a family. 

 

Sleep supports all of it. It plays a role in learning, growth, and overall health, yet many children are not getting enough. Over time, that can show up as difficulty focusing, low energy or needing to catch up on sleep during weekends. 

 

Strong relationships round out the picture. Feeling connected to family, friends, and trusted adults helps children build confidence and navigate challenges. For parents, that often comes down to being present, asking questions and staying engaged in their child’s daily life. 

 

As children get older, those conversations expand to include alcohol, drugs and other substances. Dr. Winesett encourages families to model healthy behaviors and keep communication open, creating space for honest questions and answers as kids grow. 

 

Across all of these areas, she said, consistency matters more than getting everything right. 

 

“It’s not about perfection. It’s just about doing your best and maybe trying to improve a little bit each day,” she said.  

 

For parents who feel pressure to do everything perfectly, she offered a simple reminder grounded in research. 

 

“Good enough parenting is actually what’s best. It doesn’t have to be perfect,” Dr. Winesett said. “Even getting it right about 30 percent of the time can make a difference.” 

 

Small, consistent efforts across these areas over time can have a lasting impact, helping children build habits that support their health well beyond childhood. 

 

To learn more or get guidance tailored to your child, start by talking with your child’s primary care provider, such as a pediatrician or family medicine provider. If you don’t have one, visit https://search.aspirus.org/providers to find care near you. 

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