Learn pediatrician-approved strategies for building healthy habits for kids ages 6 to12, including balanced diet, fun physical activities and parenting tips.

Published: July 9, 2025

Estimated reading time: 5 minutes

Getting kids to eat well or exercise doesn’t have to be a daily battle — but it might require a little extra effort from parents when it comes to teaching healthy habits.

As parents and caregivers, you play a vital role in creating an environment where nutritious eating and regular physical activity become natural parts of your child’s daily routine. Elementary school age is a perfect time to start teaching about a healthy lifestyle.

“Kids ages 6 to12 aren’t too young to understand why healthy choices matter,” said Patrick K. Hynes, M.D., pediatrician with Norton Children’s Medical Group. “They’re still young enough to embrace new concepts versus being ‘stuck in their ways.’ The habits we help them build now can become their normal throughout adolescence and adulthood. The best thing we can do as parents is to lead them by example and demonstrate to them these healthy choices and behaviors in our lives as well. Changing eating habits is always more successful when the whole family is included in the process.”

What is a “balanced diet” for kids?

A balanced diet for children ages 6 to12 provides adequate energy and nutrients that kids need for growth, learning and play. When it comes to ensuring your child is eating a balanced and nutritious meal, splitting their plate into sections is a great rule of thumb and planning tool.

Visualize the ideal plate for kids. Half your child’s plate (50%) should be filled with fruits and vegetables of different colors. These provide essential vitamins, minerals and fiber that support overall health. One-fourth of their plate (25%) should contain whole grains like brown rice, whole wheat bread, quinoa or oatmeal to help fuel energy throughout the day. The remaining quarter (25%) of their plate should include lean proteins such as chicken, fish, beans, eggs, tofu or nuts to help build strong muscles and support brain development.

Calcium and dairy support growing bones and teeth. Children ages 6 to12 need approximately 1,000-1,200 milligrams of calcium daily, along with adequate vitamin D for proper calcium absorption. This supports growing healthy bones. Good dairy sources include milk, yogurt and cheese. For example, 1 cup of milk is roughly 300 milligrams of calcium.

If your child is lactose intolerant or you are a dairy-free household, be sure to work with your child’s pediatrician to ensure the child is receiving adequate nutrients to support their growth and development. Plant-based milks are not sources of dairy, and not all milk alternatives are fortified with calcium.

How to make healthy eating more approachable

Start with simple swaps, like replacing sugary drinks with fresh fruit-infused water, milk or 100% juice.Instead of bags of chips, keep precut vegetables and hummus ready for after-school snacking. You also can “hide” extra vegetables in familiar foods, like pasta sauce or smoothies.

Make kids part of the process. Children are more likely to eat foods they’ve helped prepare. Let them wash fruits, mix ingredients or choose between two healthy options. Take them grocery shopping and let them pick out a new fruit or vegetable to try each week. Let them choose from some healthy recipes you’re considering making during the week.

Keep healthy snacks visible and accessible. Place a bowl of fresh fruit on the counter, keep vegetables precut and easy to grab in the refrigerator, and stock the pantry with healthier options like whole grain crackers, nuts and low-sugar dried fruits.

How much physical activity do kids need?

Children aged 6 to12 should get at least 60 minutes of moderate to vigorous physical activity every day. This can be broken into smaller chunks of movement throughout the day.

Most activity should be aerobic — like running, walking or anything to get their heart pumping faster. It doesn’t always have to be a structured sports activity: Kids can play tag, have a pickup game of soccer in the backyard, have an impromptu dance party, play on a playground, have a nature walk or scavenger hunt, or jump rope with friends.

Not every child will love traditional team sports, and that’s perfectly normal. The key is finding activities that feel fun rather than forced.

The power of parenting by example

Model the eating habits you want to see. Children learn by example. Show enthusiasm for healthy foods or new recipes that your child played a part in. Let your children see you choosing water over sugary drinks and enjoying fruits and vegetables. Explain to them why you support these choices in your own life.

Show that physical activity is enjoyable, not a chore. Take family bike rides, go for walks together or play active games in the yard. Talk about how good it feels to move your body rather than focusing on weight or appearance. Emphasize the mental health benefits of being active.

Create supportive environments. Stock your home with healthy options while limiting less-nutritious choices. It’s okay for your child to have a treat occasionally; it just shouldn’t rule their diet. Focus less on being restrictive and more on why it’s empowering to make healthy choices. Establish regular meal/snack times and eat together when possible. Plan active family outings and make physical activity a regular part of your routine.

Building healthy habits for life

Remember that developing healthy habits is a gradual process. Some days will be healthier than others; no one is perfect. Focus on progress instead of perfection.

By creating positive associations with nutritious foods and regular physical activity during your child’s early years, you’re teaching them habits that can support a lifetime of wellness.