by Dr. John Stutts, M.D., MPH
With kids back in school, many parents are focused on getting them set up for success with new backpacks and school supplies. But even as they prepare to learn new skills in the classroom, some of the most critical lessons children learn don’t happen at a desk. They happen at home, around mealtime, playtime or bedtime.
As a pediatrician, I often emphasize to parents that the preschool years — ages 3 to 5 — represent a vital window of opportunity. During this key developmental stage, children are rapidly building foundational habits around nutrition, physical activity and sleep that will shape their health for a lifetime. Establishing these early positive routines is one of the most powerful gifts we can give our kids to help prevent chronic illness or disease in the future.
The good news? Instilling healthy habits doesn’t require overwhelming overhauls or rigid schedules on top of a full day. It comes down to small, everyday choices made fun and accessible.
Here are three simple, practical ways you can instill lifelong healthy habits for your children at home:
Tip 1: Focus on Rhythms, Not Rigidity
When it comes to nutrition and sleep, consistency and positivity work better than restrictions. Encourage kids to “eat the rainbow” by inviting them to pick out colorful fruits and veggies at the grocery store, teaching them the importance of a colorful plate. It can take up to 10 times for a child to try a certain food before they like it, so consistency is key. At bedtime, predictable routines — like bath time, a story and dim lights — help young brains transition smoothly into restful sleep, which is crucial for development.
Tip 2: Make Movement Fun
Preschoolers primarily learn through play, so physical activity should feel like a game, not a chore. Instead of focusing on structured exercise, focus on movement that sparks joy. Cue up some music for a five-minute family dance party while preparing dinner or play a game of freeze-dance in the living room. Finding joy in movement early on teaches children that staying active is a natural, fun part of daily life.
Tip 3: Tap Into Trusted Friends, Real or Puppet
Parenting is hard work, and no one can do it alone. Children respond powerfully to familiar, trusted characters who model positive behaviors. Use storybooks, songs or popular TV characters to reinforce those good habits. Whenever a character drinks water, eats vegetables or goes to sleep early, children will naturally follow suit. Trusting those characters and framing these habits as exciting milestones will help them continue to grow big and strong.
Free Healthy Resources for Families
Children learn best when health concepts are interactive and familiar. Through Abbott’s collaboration with Sesame Workshop, families can access free, science-backed resources designed specifically for young children at sesame.org/healthyhabits. A few highlights include:
- Sun’s Up, Sun’s Down – A digital storybook that helps children understand the natural rhythms of a healthy day, from sleep to school
- Healthy Together Activity Book – Printable activity sheets that turn health concepts into interactive screen-free games
Small Steps, Big Impact
Building healthy habits isn’t about perfection: it’s about momentum. Trying one new colorful snack this week, adding 10 minutes of fun, active play or setting up a consistent bedtime routine during the week creates a ripple effect that benefits your child’s physical and emotional well-being for years to come. As we prepare our kids for a year of learning, let’s make sure we’re giving them the healthiest possible start right where it matters most: at home.
Dr. John Stutts is the pediatric medical director at Abbott. His responsibilities include supporting the pediatric nutrition portfolio through external engagement of key opinion leaders, health care practitioners and pediatric societies. He also oversees clinical trials and works closely with Abbott Nutrition Health Institute, an online unbranded nutrition education site for health care practitioners. Stutts has more than 23 years of clinical experience as a pediatric gastroenterologist and associate professor at the School of Medicine at the University of Louisville.
