serve fruits and vegetables first, when children are hungriest, “as opposed to engaging in major battle” around eating a specific amount.
It’s a long game that might require exposing kids to healthy foods many times, de Ferranti notes. “Try, try, try. Try again. Be persistent.”
Keep ’em moving
Exercise can start young, Perak shares. “Even for a baby, you can think about getting them active in terms of tummy time and not restricting them in carriers and highchairs for a long time.”
Whether it’s through a formal class or just playing at a park, physical activity should be worked into a family’s schedule, de Ferranti says. But the activity should be age-appropriate and align with the child’s interests.
Perak has patients who enjoy dancing or just doing simple exercises at home. Organized sports can be “super helpful,” Perak adds. But if pushed too hard, they can also add stress and cut into sleep time.
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Sleep on it
A sleepy child might be less likely to be physically active or might crave unhealthy food in search of an energy burst. Poor sleep, for example, is associated with obesity in kids.
According to the AHA, the daily amount of sleep a child needs to promote healing, improve brain function and reduce the risk for chronic disease varies by age: 12 to 16 hours (including naps) for ages 4 to 12 months; 11 to 14 hours for ages 1 to 2; 10 to 13 hours for ages 3 to 5; 9 to 12 hours for ages 6 to 12; and 8 to 10 hours for ages 13 to 18.
Come up with a bedtime routine that allows time for calming activities. “There’s definitely research showing that having consistency around bedtime routines is associated with getting an adequate amount of sleep in kids,” Perak shares.
Kids can have high blood pressure, too
Knowing your child’s blood pressure numbers is important, but measuring it in kids is tricky, de Ferranti says. The numbers for what’s considered high blood pressure vary by age, height and gender.
“Your pediatrician should be your go-to for that,” she adds.
Understand mental health’s importance
Mental health is important to heart health, de Ferranti notes. Stressful events in childhood have been linked to