3 Habits That Make a Big Difference for Kids’ Heart Health

#1 Make meals heart-smart

What your child eats shapes their energy, mood, and long-term health, including their heart. You don't need a perfect diet; just a few easy food routines that work for you at home.

Simple ideas that stick:

• Serve water first at every meal. Save soft drinks for special occasions.
• Build meals around colour. Think fruit, veggies, whole grains, lean protein, and healthy fats.
• Keep staples on hand, such as canned beans, tuna, and frozen vegetables, for quick dinners.
• Prep double: chop extra veggies or cook more rice for tomorrow.

If your child's a picky eater, no worries. Offer one familiar food alongside something new, keep portions small, and cheer on curiosity: "Thanks for giving that a go!"

Lunchboxes can follow a similar rhythm: a whole-grain base, something colourful, a source of protein, and water in the drink bottle.

#2 Get them moving (in small bursts)

You don't need a gym plan; just more movement in your routine. Australia's 24-Hour Movement Guidelines recommend at least 60 minutes of moderate to vigorous activity each day for children. You can break it up into short, fun bursts.

Easy ways to move more:

• Scoot or walk to school or the shops.
• Kick a footy in the yard while dinner's on.
• Dance to one song between homework and bath time.
• Ride to a mate's place on the weekend.

Screens are part of life, but set simple limits: a device-free bedroom, a no-phone rule at dinner, or a set wind-down time at night.

#3 Make rest a routine

A well-rested child is more likely to eat well, be physically active, and manage their emotions effectively. A good night's sleep also plays a crucial role in maintaining heart health.

Try this simple bedtime rhythm:

• Dim the lights.
• Switch off devices at least 30 minutes before bed.
• Read a book together or try a warm shower.
• Use belly breaths or gentle stretches as wind-down cues.

If bedtime feels all over the place, start small. Just bring it forward by ten minutes, then build from there.

What's the best way to build healthy habits?

Make them easy. Small teps stick.

• Keep water on the table.
• Store fruit where it's visible.
• Model the habits you want to see: drink water, eat vegetables, and put your phone away.

And if your routine slips, it's okay.

Around two in three Aussie kids aren't meeting movement guidelines right now. That's why small, consistent steps are what count most.

Save the date: World Heart Day is on 29 September

This year's Keep the Beat theme marks the 25th anniversary with a simple challenge: move for 25 minutes a day in September. Here's how you can get involved: incorporate movement, have a heart-healthy meal, and enjoy a mindful moment as a family.

If you need any help or guidance, please don't hesitate to contact us. We'd be happy to help.