Healthy habits for girls and boys aged 6 to 12

We know your child is a whirlwind of discoveries, full of endless questions and, yes, a few battles at mealtimes and bedtime.

Attention mums and dads! This is a very important mission. No, we’re not talking about saving the world – though it might help! We’re talking about nourishing our children, those little adventurers who sometimes refuse to eat what we prepare. And no, we’re not giving you a boring list of "shoulds." This time, we want to share practical tools packed with tricks, ideas and tips to help your family build healthy habits. We know your child is a whirlwind of discoveries, full of endless questions and, yes, a few battles at mealtimes and bedtime.

How do we encourage healthy habits in our children?
One answer is to turn routines for play, food and rest into an adventure.

Play. The adventure of moving. At this stage, your child’s energy is high, so channel it! Here are some ideas:
Find a moment each day to move. It doesn’t have to be a formal sport – just free play, jumping, running, dancing and more.
Swap screen time for creative activities like drawing, helping in the kitchen, board games or puzzles.
The OMS recommends at least sixty minutes of physical activity every day.

Sleep. The adventure of recharging. Create a routine with set times for dinner, brushing teeth, reading a story and going to bed. This gives your child security, helps you stay organised and gets everyone ready for rest. Make sure their bedroom is calm, dimly lit and cool.
The OMS recommends nine to twelve hours of sleep each night for optimal health.

Food. The adventure of colours. Offer small amounts of food several times a day. When it comes to new foods, your child may need to try it up to ten times before accepting it. Make food fun – create happy faces or animals. Use cookie cutters for sandwiches or bread. Your imagination is key.
The OMS recommends a varied diet that includes foods from all groups at every meal.

Remember, your child learns by watching you – you’re their role model. Create simple adventures at bath time, mealtime, on the way to school or at the doctor’s office. This helps your child feel relaxed and motivated to follow routines, rules and have fun.

Building healthy habits can take days or weeks. The key is to be consistent and find a bit of fun in every activity you share with your child. Offer choices, not demands. Set loving boundaries and give yourself permission to negotiate sometimes.

Our approach to whole-child development includes healthy habits to support your child’s wellbeing and growth. We focus on helping your child learn in a safe, happy environment where they feel confident to ask questions, communicate, work as a team and build a strong foundation for the next academic levels.

If you want to know more about physical activity, sleep and nutrition, there are organisations like WHO (World Health Organization) and disease prevention centres that share healthy guidelines. Depending on age, activity level and appetite, there are standards to help everyone feel well.

To learn more, visit:
World Health Organization https://www.who.int/health-topics/child-health#tab=tab_1
Organización Mundial de la Salud: https://www.who.int/es