Building good heart-healthy habits from a young age can set your kids up for a lifetime of wellness. From nutritious recipes to fun fitness activities, we’ve gathered simple and practical tips that your whole family can enjoy together.
A Recipe for a Happy Heart
Cooking at home is a great way to control what goes into your meals and ensure everyone’s plate is packed with nutritious options. This family-friendly recipe is not only heart-healthy but also easy and enjoyable to make with your kids.
Baked Chicken Nuggets with a Whole-Grain Crunch
Ingredients:
- 1 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup whole-grain breadcrumbs (make your own from the ends of your loaves of bread in a food processor)
- ½ cup grated Parmesan cheese
- ½ tsp garlic powder
- ½ tsp paprika
- 1 egg, beaten
- Cooking spray
Instructions:
- Preheat oven to 400°F and line a baking sheet with parchment paper
- In a shallow bowl, mix the breadcrumbs, Parmesan cheese, garlic powder and paprika
- Dip each chicken piece into the beaten egg, then coat it in the breadcrumb mixture
- Place the nuggets on the baking sheet and spray lightly with cooking spray
- Bake for 20 minutes, flipping halfway through, until golden brown and cooked through
- Serve with a side of roasted veggies or a colorful fruit salad for a balanced, heart-healthy meal
Let your kids get involved by shaking the chicken in the breadcrumb mix or arranging the nuggets on the baking sheet. Cooking together is not just fun but also helps kids learn about healthy eating.
Get Moving: A 5-Minute Family Fitness Break
Physical activity is another key to keeping your child’s heart strong. If your family is short on time, don’t worry — just five minutes of movement can make a difference.
Check out our 5-Minute Family Fit Break with Adrian B., Our Lady of the Lake Children’s Health educator and group fitness trainer. He’ll lead you through a kid-friendly cardio kickboxing workout that’s guaranteed to get your hearts pumping and your muscles working. It’s a quick, fun way to bond with your kids while staying active.
Pro Tip: Make it a daily ritual! Whether it’s before school, after dinner or during a screen-time break, these short bursts of movement can add up. You also might find once you start you’ll want to keep going!
Tips for Heart-Healthy Habits
More simple ways to encourage heart health for your whole family:
- Stay hydrated: Swap sugary drinks for water or milk. Keep reusable water bottles handy to encourage frequent sips throughout the day.
- Move together: Make physical activity a family affair with walks, bike rides or backyard games. Aim for at least 60 minutes of activity a day, broken into smaller chunks if needed.
- Choose smart snacks: Keep fresh fruit, cut veggies and whole-grain crackers within easy reach for hungry kids.
- Cook as a family: Let your kids help in the kitchen to build their interest in healthy eating.
- Talk about heart health: Teach your kids why taking care of their hearts is important. Use simple, age-appropriate language to explain how food and exercise help keep their hearts strong.
Celebrate Small Wins
Remember, making healthy changes doesn’t have to be overwhelming. Small steps, like trying a new recipe or starting a quick fitness routine, can make a big difference over time. Celebrate your family’s efforts, and keep exploring new ways to stay active and eat well.
