Set a good example by eating healthy meals and snacks at predictable times and by including your kids in food preparation when possible. It is also helpful to eat family meals together daily, and limit inactive screen time (such as TV viewing, playing computer or hand-held games, or watching movies) to less than two hours per day.

Children

Children imitate adults, so establishing healthy habits in them while they are young can help them follow them throughout lifestyle tips. Encourage them to choose foods and drinks low in added sugars, saturated fat and salt. They should also aim to get enough sleep and participate in physical activity for heart health, weight maintenance, improved concentration and stress reduction.

Involve children in fun activities that promote physical activity such as walking and biking trips, playing tag or jumping rope. It is important for kids to get enough exercise to feel energetic, but not too tired or out of breath.

Be mindful of the influence other adults can have on your child's lifestyle choices, such as teachers at school, babysitters and friends. Talk to them about the importance of healthy eating, drinking and being active. Encourage them to limit high-fat, sugary snacks and drinks and to avoid skipping meals. Help them recognise if they eat when bored, sad or angry, and encourage them to find ways other than food to cope with these emotions.

Teenagers

The teenage body and mind go through major changes. Supporting healthy habits now will help your young person develop well into adulthood, so that they can cope with the challenges that life throws their way. Good nutrition, exercise and good sleep are essential.

Encourage your teen to eat three meals a day, with small snacks in between, that are low in sugar, salt and fat. They also need to drink water and avoid sugary beverages, such as soda, fruit juice and energy drinks.

Teach them to cook for themselves and try new foods, rather than relying on food delivery services and restaurants. Help them make choices that will boost their energy levels and fuel a healthy body for learning, playing sports, socialising and working. Getting plenty of exercise is important for all teens. It builds muscle and bone, lifts mood and wards off heart disease and other chronic illnesses. Encourage them to do 60 minutes of physical activity on most days. This doesn’t have to mean a gym membership or joining a team sport, but walking to school, taking the stairs and playing games outdoors can all count as exercise.

It is important that your teen gets enough sleep, as this will improve their mental health and wellbeing. They should aim to get between nine and ten hours of sleep each night.

Seniors

As they age, it is important for seniors to maintain healthy habits. They can benefit from a diet full of nutrients that helps to reduce the risk of heart disease, diabetes, dementia, and arthritis. They should also be sure to get regular physical exercise and sleep well.

Eating a nutritious diet is essential for seniors, especially since their digestive system slows down as they age. They should prioritize nutrient-rich foods like low-fat dairy, fish, vegetables, and whole grains. In addition, they should limit unhealthy additives such as added sugars, salt, and saturated fats.

Incorporating a variety of aerobic and strength training exercises into their daily routine is recommended for seniors. They should aim to do moderate exercise, such as walking, swimming, and practicing yoga, for 30 minutes most days of the week.

Seniors should also be sure to sleep well, as a lack of rest can lead to a number of health problems. It is important that they follow a consistent sleep schedule and avoid caffeine and alcohol before bed.

Conclusion

In addition, it is important for seniors to stay socially engaged with family and friends. This can help prevent feelings of loneliness and depression. They can stay in touch with loved ones through phone calls, emails, and visits, or they can join a club or other group that shares their interests.