The start of a new year is a great time to reset your family routine and teach your kids about making resolutions. Health related goals are a positive way to kick off a year filled with happiness. For success, choose only a few goals and make them age appropriate.

For kids under 12:

  • I will drink water or milk, and limit fruit juices or sodas.
  • I will be open to trying more fruits and vegetables.
  • I will find a sport I like (basketball, soccer, gymnastics) or an activity (playing tag, jump rope, riding my bike) I enjoy, and play each day!

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For teenagers:

  • I will drink water or milk, and limit fruit juices or sodas.
  • I will eat 5 servings of fruits and vegetables each day.
  • I will take care of my body through physical activity. I will find something I enjoy, and be active every day for a total of 60 minutes!
  • I will spend no more than 2 hours a day in front of a screen (TV, video games, computer, phone, etc.)
  • I will take care of my body by going to bed on time. I will try to get around 9 hours of sleep every night.


Image from Alliance for a Healthier Generation.

Most children cannot succeed at these goals without the encouragement of an adult. Make your own resolutions or make a set of family resolutions. Examples can include:

  • We will grocery shop together and/or cook meals as a family. I will let me kids help in the kitchen and teach them about the importance of cooking real food.
  • We will eat dinner (or any other meal) as a family most nights.
  • We will spend time exercising together, by going on family walks, bike rides, playing outdoor games, etc.
  • Some nights, we will swap our normal evening TV time for another activity such as board games, charades, cards, walks, etc.

Find these suggestions and more information on healthy resolutions at the American Academy of Pediatrics.

Have a happy and healthy new year!