Kick off the new year with habits that are doable, family-friendly, and backed by reputable sources you can trust. Don’t worry — you can do all of these without breaking the bank or breaking a sweat.
1. Set small, specific health goals — and build from there
- What to do? Forget big, vague resolutions. Try tiny, actionable goals like “add a veggie to dinner every night” or “walk the dog twice a week with yogurt smoothies after.”
- Why? Behavior science shows that bite-sized goals lead to better long-term success.
2. Try a weekly mind-body activity together
- What to do? Bring calm to the crew with a short family yoga session, a dance party in the living room, or stretching followed by yogurt parfaits with fruit.
Why? Mind-body practices are linked with reduced stress and improved focus for all ages.
3. Get outside daily — even just 20 minutes
- What to do? Make outdoor time non-negotiable — walk your neighborhood, visit a local park or run short errands by bicycle together, then enjoy milk, cheese sticks or fruit in the kitchen or on the porch.
- Why? Michigan’s public-health initiatives promote active outdoor living to support long-term healthful habits. Pair Michigan sunshine with vitamin D-rich foods for even bigger benefits.
4. Make a healthy meal together once a week
- What to do? Get everyone involved: toddlers wash carrots and berries, school-age kids measure milk for smoothies and teens can slice cheese for veggie-packed quesadillas.
- Why? Michigan State University Extension encourages hands-on nutrition education to build both skills and better eating patterns. Check out the Cooking Matters program.
5. Practice mindful eating
- What to do? Put phones away at meals, talk about your food, and tune in to hunger cues as you enjoy colorful plates that include milk, Greek yogurt, or Michigan cheddar.
- Why? Nutrition experts emphasize mindful meals — slower eating without distraction — to help prevent overeating and build healthier habits.
6. Make sleep a family priority
- What to do? Keep consistent bedtimes and wind-down routines — screen-free for the last 30 minutes before bed. Good sleep helps mood, learning and immunity for the entire family.
- Why? The American Academy of Pediatrics asserts that well-rested kids have a healthier immune system and better school performance, plus a host of other healthy outcomes.
7. Add more fruits, veggies and dairy to every meal
- What to do? Build half your plate with colorful produce and include a serving of local Michigan milk, cottage cheese or yogurt for extra nutrients and satisfaction.
- Why? Milk, cheese and yogurt help deliver a powerful package of nutrients like protein to help rebuild and repair muscle tissue, calcium to build and maintain strong bones and teeth, and vitamin B12 to keep your nervous system healthy.
8. Include a daily serving of dairy with meals
- What to do? Make milk with breakfast, yogurt after soccer practice, or cheese on a salad part of your daily meal rhythm to boost nutrient intake.
- Why? Offering milk with meals helps kids (and adults) meet recommended servings and build nutrient-rich eating patterns, compared with sugary drinks or empty calories.
9. Choose water and milk over added-sugar drinks
- What to do? Skip sugary sodas and sweetened juices; drink water and serve milk with meals instead to keep added sugars and empty calories lower.
- Why? Sugary drinks are a top source of added sugars and are linked with weight gain and higher risk of type 2 diabetes, while milk helps deliver essential nutrients with meals.
10. Set screen-free times — especially at meals and bedtime
- What to do? Designate tech-free zones like the dinner table and the hour before bed so everyone stays present, enjoys meals together and gets better rest.
- Why? Screen-free habits are tied to improved sleep and stronger family connections — a small shift with a big payoff.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Learn more at milkmeansmore.org.
Find more articles like this at Metro Parent’s How to Get Kids to Eat Healthy.
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