As parents of young children, you know that establishing healthy habits early on can set your little ones up for lifelong success. This year, why not prioritize family health by setting some achievable New Year’s resolutions together? Here are seven family-friendly goals to make your household healthier and happier in the coming year.

1. Reduce Screen Time and Spend More Time Outside

Too much screen time can impact young children’s development and family interactions. So, this year, set realistic limits and create screen-free zones or times, such as during meals or an hour before bedtime.

Consider replacing screen time with outdoor activities whenever possible. Fresh air and natural light are beneficial for physical and mental well-being. Whether it’s a trip to the playground, a family hike, or playing in the backyard, outdoor fun boosts mood and energy levels for everyone. Plan weekend adventures like nature scavenger hunts or visits to local parks to keep things exciting and encourage a love for the outdoors.

2. Eat More Colorful Foods

A fun and easy way to encourage healthy eating is to “eat the rainbow.” Brightly colored produce offers tons of essential vitamins and nutrients that support growth and immunity for young kids.

Aim to include various fruits and vegetables in your meals each day. For example, carrots provide beta-carotene for healthy eyes, while strawberries and oranges are excellent sources of immune-boosting vitamin C. Make it more exciting by letting your little ones pick a new fruit or veggie during grocery shopping. Involving them in meal prep, like peeling or arranging produce, can also encourage them to eat their colorful creations.

3. Cook and Eat Meals Together

Why not get your whole family involved in the kitchen? Cooking together is an excellent way to teach kids about nutrition while building life skills. The youngsters can help with age-appropriate tasks like washing vegetables, stirring ingredients or setting the table. Encourage more responsibility as they get comfortable in the kitchen. Even picky eaters will look forward to trying the meals they helped prepare.

Sharing meals also fosters communication and creates lasting memories around the table. To make the experience unforgettable, try themed dinner nights or recreate your favorite restaurant dishes at home.

4. Drink More Water and Stay Hydrated

Make water your go-to beverage, and consider using fun cups or straws to encourage kids to drink more. Try to achieve the daily recommended water intake for children under 5 alongside the minimum eight-cup requirement for adults. Set a family challenge to drink a specific number of glasses of water each day or use a sticker chart to track progress.

Speaking of getting enough hydration, here’s a fascinating fact to share with your kids — many fruits and vegetables are nature’s water bottles. For instance, crispy cucumbers are 96% water, while juicy watermelon contains 92% water. Even sweet grapes, which make a tasty snack or dessert, are 80% water. Make a game of trying these hydrating foods throughout the day. Your children will love learning how their favorite fruits and veggies help keep their bodies healthy.

5. Make Movement a Daily Priority

Physical activity doesn’t have to mean structured exercise routines. Dancing in the living room, playing tag at the park, or taking a family walk after dinner can keep everyone active.

Encourage movement in everyday tasks and involve everyone. Play “Follow the Leader” while tidying up or have a mini relay race while folding laundry. Finding the fun in daily life will improve little ones’ health and strengthen your family bond. Encouraging active play from a young age helps instill lifelong habits of enjoying physical activity.

6. Create a Consistent Sleep Routine

Adequate sleep is essential for kids and parents to function at their best. Sleep deprivation can result in detrimental physical and behavioral symptoms in tots. So, establish a bedtime routine with calming activities like reading, stretching, or a warm bath. Consider using a soft nightlight or soothing music to help children wind down.

Consistency is crucial, so stick to the same bedtime and wake-up schedule, even on weekends. A well-rested family is a happy family. To make mornings smoother, prepare outfits and breakfast the night before so the day starts on the right foot.

7. Practice Gratitude and Volunteer as a Family

Teach your kids the value of gratitude by making it a daily habit. You can share something you’re thankful for during dinner or before bedtime. Keep a family gratitude jar where everyone writes down one thing they appreciate daily and reads them together at the end of the month.

Gratitude fosters mindfulness and helps build emotional resilience — an essential skill for kids to develop early. Pair this with volunteering together to give back to the community. Look for age-appropriate opportunities such as donating toys, participating in a local cleanup, or baking treats for neighbors. Teaching kids the importance of helping others fosters empathy and strengthens family connections. It’s a fantastic way to make lasting memories while making a difference.

Start Small and Celebrate Progress

Remember, you don’t have to tackle all these resolutions at once. Choose one or two to start with and build from there. Celebrate small victories along the way to keep everyone motivated. Making these healthy changes will set the foundation for a happier, healthier year for the whole family.