1.1. Describe a healthy lifestyle for parent(s) or primary carer(s) and children

This guide will help you answer 1.1. Describe a healthy lifestyle for parent(s) or primary carer(s) and children.

A healthy lifestyle means making daily choices that support physical health, mental wellbeing and social connection. For parents or primary carers, living healthily benefits them directly and sets an example for children. For children, healthy routines give them the best start in life and help them grow and develop well.

Healthy living is not only about avoiding illness. It is about creating habits that make the body stronger, the mind happier, and relationships more positive. Parents and carers are role models, and children will often copy what they see. If a parent shows regular healthy choices, this influences the child for years ahead.

Balanced Diet

Eating a balanced diet provides the body with the nutrients it needs to function well. A balanced diet means eating different types of food in the right amounts.

For parents and carers, a balanced diet should include:

• Fruit and vegetables every day
• Protein from sources like lean meat, fish, beans, lentils, eggs
• Wholegrain bread, rice or pasta
• Dairy products or plant-based alternatives for calcium
• Healthy fats, such as those found in nuts, seeds and olive oil
• Plenty of water

For children, diet has a big impact on growth, learning and behaviour. They need:

• Smaller, regular meals with healthy snacks such as fruit or vegetable sticks
• Limited sugary foods and drinks, which can lead to tooth decay and affect energy levels
• Protein to build muscles and tissues
• Iron, found in foods like lean red meat, spinach and fortified cereals

Meals should be shared when possible. Eating together helps children learn table manners, develop language skills through conversation and enjoy food socially.

Regular Physical Activity

Physical activity strengthens muscles and bones, supports heart health and improves mood.

For parents and carers:

• Aim for at least 150 minutes of moderate activity each week such as brisk walking, swimming or cycling
• Include activities that strengthen muscles and improve balance, like yoga or resistance training
• Use active travel when possible, such as walking the school run instead of driving short distances

For children:

• At least 60 minutes of activity daily
• Play-based movement, such as running games, climbing, bike riding or swimming
• Activities that boost co-ordination and flexibility, such as dance or ball games

Physical activity can be planned into family life. Simple choices such as outdoor play, walking the dog together or visiting a park can make exercise enjoyable for all.

Adequate Sleep

Sleep helps the body recover, supports brain function and stabilises mood.

For parents and carers:

• Adults need between 7 to 9 hours sleep per night
• Regular bedtimes help improve sleep quality
• Avoid screens and heavy meals late in the evening

For children:

• Sleep needs depend on age. Young children often need between 10 to 12 hours, while teens may need 8 to 10 hours
• A regular bedtime routine helps children wind down. This may include a bath, story time and lights out
• Keeping bedrooms quiet, dark and at a comfortable temperature supports good rest

A tired parent finds it harder to stay patient and focused. A tired child can struggle to learn and manage emotions. Good sleep benefits everyone.

Emotional Wellbeing

Emotional wellbeing means feeling balanced, supported and able to manage stress.

For parents and carers:

• Talk about feelings and seek support when needed
• Balance work and home responsibilities to avoid burnout
• Spend time on hobbies and relaxation activities
• Build positive relationships with friends, family and neighbours

For children:

• Learn how to express feelings in a safe way
• Spend time with caring adults who listen
• Play alone and with others to build social skills
• Have consistent rules and boundaries, which make them feel secure

A parent who manages stress well teaches their child healthy coping skills.

Positive Relationships

Stable relationships make family life more enjoyable and reduce stress.

For parents and carers:

• Communicate openly with children about plans, worries or daily events
• Maintain respectful partnerships with co-parents or other carers
• Make time for shared family activities

For children:

• Benefit from consistent positive attention
• Learn how to share, co-operate and solve problems with others
• Develop trust in adults around them

Sharing meals, outings and quality conversation builds strong family bonds.

Hygiene Practices

Good hygiene prevents the spread of illness and keeps everyone feeling fresh.

For parents and carers:

• Daily bathing or showering
• Handwashing before meals and after using the toilet
• Keeping nails clean and trimmed
• Regular laundry for clothes and bedding

For children:

• Learning when and how to wash hands properly
• Brushing teeth twice daily
• Bathing regularly
• Changing into clean clothes each day

Combining hygiene with fun helps build habits. Singing songs while handwashing or choosing colourful toothbrushes can encourage children.

Safe Environment

Creating a safe home and play environment protects health and reduces accidents.

For parents and carers:

• Keep harmful products out of reach, such as cleaning chemicals or medicines
• Install safety gates and window locks where needed
• Check toys and equipment are safe to use
• Maintain smoke alarms

For children:

• Learn basic safety rules such as holding hands when crossing a road
• Play in safe, supervised areas
• Wear protective gear for activities like cycling

Safety routines help children develop awareness and lower the risk of injury.

Limiting Screen Time

Screens can be part of modern life, but too much screen use can impact health.

For parents and carers:

• Balance entertainment and online work with offline hobbies
• Take breaks during screen activities to rest eyes
• Avoid having screens on at mealtimes

For children:

• Use technology in short periods with plenty of active play in between
• Avoid screens before bedtime, as light from devices can affect sleep
• Engage in creative activities like drawing, building or reading instead

Healthy screen habits encourage more active living.

Health Checks and Medical Care

Regular health checks help catch issues early and keep everyone in good condition.

For parents and carers:

• Attend GP appointments and routine health screenings
• Maintain dental visits at least twice a year
• Monitor own health and seek help quickly if feeling unwell

For children:

• Complete routine childhood vaccinations
• Regular weight and growth monitoring
• Visit the dentist from a young age
• Eye tests where recommended

Preventative care supports long-term health.

Encouraging Learning and Curiosity

Mental stimulation supports emotional health and brain function.

For parents and carers:

• Read, attend courses and learn new skills
• Support children’s learning with encouragement and praise
• Be open to exploring new ideas and activities together

For children:

• Access age-appropriate books, games and puzzles
• Ask questions and find answers together with caring adults
• Engage in hands-on experiences like gardening, cooking or art projects

Families who learn together often grow closer.

Managing Household Stress

Household stress affects how families function. Managing it improves wellbeing.

For parents and carers:

• Plan schedules to avoid feeling rushed
• Share responsibilities between family members where possible
• Use calming techniques such as deep breathing or listening to music

For children:

• Benefit from a calmer environment and routines
• Feel more secure in predictable daily patterns
• Learn problem-solving by observing adults

Stress that is handled well sets a positive example.

Modelling Positive Behaviour

Children copy the actions they see. Parents and carers are their first teachers.

Healthy behaviour examples include:

• Speaking kindly
• Listening without interrupting
• Showing patience
• Taking care of personal health
• Being active together

When adults model healthy lifestyle habits, children are more likely to adopt them.

Final Thoughts

Living a healthy lifestyle as a parent or primary carer benefits the whole family. Choices made each day influence physical health, mental wellbeing and relationships. Dietary habits, activity levels, sleep routines, emotional care and safety measures all contribute to a positive home environment.

Children need guidance and examples they can copy. When carers practise healthy habits consistently, children often carry these skills into adult life. A healthy family atmosphere supports growth, learning and happiness for everyone involved.