I try my best to create healthy habits for my kids—but TBH, it’s never perfect. I buy quality groceries, meal prep when I can, research every non-toxic baby product, and make time for exercise, daily dog walks, and mindfulness. But I’m also not about to stress over making sure every meal is perfectly balanced or that my kids only eat organic, locally sourced veggies (there’s got to be room for cookies, right?).
Some days, I feel like I nail it. Other days, the convenience of frozen pizza and extra screen time wins out because I’m too exhausted or overwhelmed to do anything else.
So when things started stacking up and swinging more to the overwhelming side—extra picky eating, later-than-I’d-like bedtimes, and constant crabby moods—it all just felt off. I knew I needed to refocus on healthy habits without making life harder. I went with a few small, simple changes that actually stick—embracing healthy-ish in the easiest ways possible.
Here are 10 fun, doable ways to create healthy habits for kids—without the pressure of getting it all right.
1. Make vitamin time fun with Hiya’s new Barbie kids multivitamins
If your kid is a picky eater, has food allergies or sensitivities, or follows a plant-based diet, they might miss out on essential vitamins and minerals needed for healthy growth and development.
A multivitamin can help fill the gaps, and what’s more fun than vitamins themed with your child’s favorite character like Hiya’s new Barbie kids multivitamin! This limited edition bottle comes in Barbie Pink with a Welcome Kit that includes special Barbie stickers. It's so cute, I want my own!
Hiya is my favorite kids multivitamin and here’s why (check out my full review)…
- Nutritious ingredients: Hiya packs in over 15 vitamins and minerals, a blend of 12 organic fruits and veggies, and even includes selenium—an essential mineral often missing from other kids' multivitamins.
- No added sugar!: Plus no artificial preservatives, or gummy additives! It's also gluten-free, vegan, non-GMO, and nut-free, which is perfect for kids with food allergies.
- Safety: Hiya is made in a state-of-the-art US facility that’s GMP-certified, which does third-party lab testing for heavy metals, allergens, pathogens, and microbials on every single batch they produce. This gives me peace of mind knowing the vitamins I give my kids are tested for purity and quality.
Since mornings are hectic, I integrated our vitamin routine into our bedtime ritual. I give out the multivitamins during storytime, and I appreciate that they're sugar-free, so I don't have to worry about brushing their teeth again before bed. The beauty of habit stacking is its flexibility—you can incorporate it into any daily routine that suits your family, whether it's in the morning, during nap time, or whenever it works best for you.
Get 50% off your first subscription order with code NMM50
And while you’re at it, we’ve started to incorporate Hiya Kids Probiotics too, and have noticed things started flowing more smoothly (pun intended!) Curious how Hiya Kids Probiotics stack up against the others, I did an in-depth comparison to show you the surprising difference.
2. Turn exercise into playtime
Encouraging kids to participate in regular body movement is not only important for their health, but also helps them develop a habit of staying active. I prefer not to label it as ‘exercise' for kids, but I do aim for daily active play. Here are some fun ideas to integrate into your daily routine:
- Have a spontaneous dance-party
- Go on an evening family stroll before or after dinner
- Create a fun obstacle course in your playroom (remember the ground is lava game?)
- Guide your kids through a yoga routine before bed
- Stock up on jump ropes, a mini trampoline, hula hoops, or soccer balls
3. Let them see you exercise
Kids learn by watching us—so let them see you exercise. I love getting in even 20 minutes of movement each morning, and most days, both my kids end up next to me, alternating between mimicking my movements and running around and playing. They see me prioritizing my physical health and movement, and over time I hope it's something they naturally do too.
4. Involve kids in meal prep
I find that when my kids join me in the kitchen, they enjoy a wider variety of foods compared to when I serve them meals they weren’t involved in. It could be as easy as making a grocery list together, shopping for ingredients, tidying up the pantry, packing lunch boxes, or prepping dinner together. Even better, spice up mealtime with themed dinner nights, making colorful and eye-catching dishes, and sharing stories about where the food comes from can really get kids excited about meals and curious about what they're eating.
Here’s a fun idea to get them involved and support healthy eating habits: Pick out 30 days of easy recipes, and write them out on individual notecards. Purchase an index card box and have your kids decorate it with fun stickers. Then let your kids color each recipe card to put in the box. At the beginning of each week, let them pick out a few recipes to be on your weekly menu.
And if you need family-friendly recipe inspiration, try one of these:
- Apple Pie Oat Bars
- PB&J Energy Bites
- Smoothie Bowls
- Sandwich Ideas
- Kale Pesto Pasta
- Air Fryer Chicken Fingers
- Veggie Pizza
5. Get them helping around the house
Yes, sometimes it’s annoying when a simple task—like emptying the dishwasher—takes twice as long, or when little hands put the dog bowl down way too enthusiastically, leaving water everywhere. But it’s worth it. Letting kids help—whether it’s wiping the table, sorting laundry, or putting away their toys—not only teaches them responsibility, but also makes them feel capable and included. I remind myself that the goal is building good habits not perfection.
6. Model mindfulness in small ways
I’m definitely not expecting my kids to sit still and meditate, but I do try to show them what mindfulness looks like in real life. When I feel overwhelmed, I’ll take a deep breath and say out loud, “I’m going to take a deep breath because I’m feeling overwhelmed right now.” Or if they’re upset, I’ll sit next to them and say, “Let’s take a deep breath together and see if it helps.” (Sometimes it does. Sometimes it doesn't.)
Try to weave mindfulness into your days in ways that feel right for you (your own mental health shouldn't take a hit trying to teach your kids to be mindful). Keep it simple, think pausing to talk about how good the sun feels on your face, sharing what you’re grateful for, or reading a calm story at bedtime.
7. Make screen time work for you
This is definitely a big topic. And my goal is to keep a healthy mindset around screen time. I know it can be tricky to strike a balance with screens and young children and every family is going to be different. For us, we love having family movie nights. And I’ve also embraced extra screen time when I really needed it. I just try to approach screens with awareness. Remember, healthy-ish. I’m not here to suggest no screens ever—you won’t find that in my home.
8. Prioritize quality over quantity
I used to feel guilty about missing bedtime for a girls’ night or not spending enough time with my kids during a busy workday. But I’ve learned that quality matters more than quantity. If I have a dinner out on my calendar and my kids and I read, play, and connect for an uninterrupted hour before I go, I can leave the house without the guilt—because we truly spent quality time together.
9. Normalize rest
It’s easy to always be in go-go-go mode, but I want my kids to know that rest isn’t something to “earn.” I let them see me relax—whether it’s stretching on the floor or drinking coffee without multitasking. They need to know that taking a break is normal and healthy. This is especially helpful as they start dropping naps—no you’re not going to suddenly replace a two-hour nap with two hours of quiet time (I wish!), but normalizing these little moments of rest can help build up to longer stretches. Over time, they’ll learn to recharge, entertain themselves, and take a break without constant stimulation.
10. Establish a consistent and enjoyable bedtime routine
Bedtime has been tough for us recently. We've had to really nail down our nightly routine to make sure my son's calm and settled before bed, and to avoid those endless “can I have more water?” requests.
Kids need good quality sleep for healthy growth, development, and to do well in school. In an effort to create healthy bedtime habits, we've decided to cut down on screen time before bed and focus on calming activities like storytime, warm baths, or quiet play instead. Another thing that's been working great for us is Hiya’s Bedtime Sleep Essentials. It's a nightly chewable supplement that helps my kids wind down and relax before bed. Bonus points because it's non-habit forming, supports calm, focus, and brain health, and it's free of melatonin and added sugar too.
Ready to create healthy habits for kids—but does it really have to be so hard?
The truth? Healthy-ish is the way to go. Small changes add up, and focusing on progress over perfection makes life so much easier—especially with toddlers. Some days, I’m doing a happy dance because both kids ate the greens off their plates and we’re all feeling the benefits of spending time outside. Other days, my kids are living off snacks and the routine is out the window because that’s just where we’re at. And that’s fine.
Want to start with something simple? Try adding one new habit this week and see where it takes you. Whether that means adding some vitamins to your routine (I’ve got my modern moms covered with a code below) or planning an easy meal to cook together with healthy foods your kids love, you’re setting a good example and doing a great job.
Start where you can, make small shifts, and know that every little effort counts.
Get 50% off your first subscription order with code NMM50.
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