A Dietitian's 10 Tips for Keeping Kids Healthy

As a dietitian and a mom, I know how important it is to build simple, consistent habits that support kids’ health. Children are exposed to a lot through school, activities, sports, travel, and everyday life, so daily routines around nutrition, sleep, hydration, hygiene, and movement can make a meaningful difference.

Here are ten practical tips to help support your child’s immune system, energy, digestion, and overall wellness.

#1: Wash Those Hands

This is something you and your children already know, but it is always worth repeating. Encourage frequent handwashing with plain soap and water, especially before meals, after using the bathroom, after school, and after being in public spaces.

Teach kids to scrub under their fingernails, between their fingers, and around the backs of their hands. It also helps to remind children to keep their hands away from their nose, mouth, and eyes as much as possible.

#2: Breastfeed as Long as Works for You and Your Baby

Breastfeeding can offer important immune and nutrition support for infants. Breast milk provides antibodies, immune factors, enzymes, and nourishment that help support a baby’s developing immune system.

Every family’s feeding journey is different, and breastfeeding is not always possible or preferred. The most important thing is that babies are fed, supported, and cared for in a way that works for both parent and child.

#3: Vitamin D and Immune Health

Vitamin D plays an important role in immune function, bone health, and overall wellness. During the winter months, kids and adults may get less sun exposure, which can make vitamin D intake more important.

Food sources of vitamin D include fatty fish, eggs, fortified dairy products, fortified milk alternatives, and mushrooms exposed to UV light. Some children may also need a vitamin D supplement, especially infants, children with limited sun exposure, or kids who do not eat many vitamin D-rich foods.

Talk with your child’s healthcare provider about the right vitamin D amount for their age, diet, health history, and individual needs.

#4: Probiotics and Gut Health

Probiotics are beneficial microorganisms that can help support digestive wellness and microbiome balance. Since the gut plays an important role in immune function, supporting gut health can be one part of a broader wellness routine for kids.

Probiotic-rich foods include yogurt with live and active cultures, kefir, and certain fermented foods. Some families also choose probiotic supplements, but it is best to choose age-appropriate products and follow product directions.

If your child has specific health concerns, takes medications, or has a compromised immune system, ask a healthcare provider before adding a probiotic supplement.

#5: Omega-3 Fatty Acids

Omega-3 fatty acids help support healthy inflammatory balance, brain health, and overall wellness. Fatty fish, such as salmon, sardines, and anchovies, are good food sources of EPA and DHA.

Some families choose fish oil or cod liver oil supplements to help fill gaps. If you use a supplement, choose a reputable brand that tests for quality and contaminants, and follow age-appropriate dosing instructions.

#6: Offer a Fruit or Vegetable at Every Meal and Snack

Fruits and vegetables provide vitamins, minerals, antioxidants, fiber, and phytonutrients that support immune health, digestion, and overall wellness.

They also provide prebiotic fibers that help nourish beneficial bacteria in the gut. Foods like onions, garlic, leeks, bananas, apples, berries, asparagus, and Jerusalem artichokes can all support a gut-friendly diet.

Over the years, I’ve found a few tricks to help increase fruit and vegetable intake. First, pack easy options like carrots, snap peas, celery, apples, and oranges for snacks outside the house. If fruits and vegetables are the main option, kids are more likely to eat them when they are hungry.

Second, offer vegetables as an “appetizer” while kids are waiting for a meal. Sliced bell peppers, cucumbers, carrots, celery, or snap peas with a simple dip can help them get more produce before the main meal is even served.

Third, do not underestimate smoothies. They are easy to pack with fruit, leafy greens, yogurt, nut butter, seeds, or other nutrient-dense additions. Smoothies can be a convenient breakfast or after-school snack.

Fourth, try different cooking methods. Steaming, roasting, baking, grilling, and stir-frying can all change the flavor and texture of vegetables. Seasonings, herbs, and dips can also make vegetables more approachable for kids.

#7: When It Comes to Veggies, Keep Offering

It can take many exposures before a child accepts a new food. A child may refuse broccoli one day and enjoy it the next. Try not to label foods as something your child “doesn’t like,” because preferences can change.

Keep offering small portions without pressure, and let kids see the rest of the family eating a variety of foods. Positive repetition matters.

#8: More Water, Fewer Sweetened Beverages

Hydration supports energy, digestion, focus, temperature regulation, and overall wellness. Water is the best everyday beverage for most kids.

Try keeping a reusable water bottle nearby at school, in the car, during sports, and at home. If your child is not used to drinking water, start by offering it consistently with meals and snacks.

Sweetened beverages like soda, sports drinks, fruit drinks, and juice can add a lot of sugar without the fiber and nutrients found in whole fruit. When possible, serve water and whole fruit instead.

#9: Be Mindful of Added Sugar

Added sugar can crowd out more nutrient-dense foods in a child’s diet. It can also affect energy, appetite, dental health, and overall diet quality.

You do not need to eliminate every sweet treat, but it helps to make added sugar the exception rather than the foundation of daily snacks and drinks. Focus on balanced meals, protein, fiber, fruits, vegetables, and whole foods most of the time.

#10: Prioritize Sleep

Sleep plays a major role in children’s health, mood, learning, growth, and immune function. Every child is different, but consistent sleep routines can help kids feel and function better.

Common pediatric sleep recommendations by age include:

When planning bedtime, remember that these ranges refer to time asleep. Allow extra time for the bedtime routine, winding down, brushing teeth, reading, and settling in.

It is not always easy to change habits, especially with kids, but small daily routines add up. Start with one or two areas, such as water, sleep, handwashing, or adding more fruits and vegetables, then build from there.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods