Dr. Shaun Segal’s Practical Tips for Raising Healthy, Happy Children

Keeping children healthy is not about pursuing perfection, but rather instilling simple habits that foster robust bodies, inquiring minds, and emotional strength in the long run. It’s the daily choices we make as families, says Dr. Shaun Segal, a respected pediatrician from Johannesburg, that determine long-term health.

In this blog, Dr. Shaun Segal offers practical, easy-to-implement tips on how to encourage children to form healthy habits that last, from morning routines to screen limits and healthy meals.

1. Begin with a Regular Sleep Habit

A good day starts with a good night’s sleep. Children require more sleep than adults to grow, concentrate, and remain healthy.

Dr. Shaun Segal’s tip:

Toddlers (1–3 years): 11–14 hours daily (including naps)

School-age children: 9–11 hours

Teens: 8–10 hours

Establishing bedtime rituals such as reading a book, shutting off screens an hour before bedtime, and maintaining a peaceful atmosphere enables children to sleep sooner and feel rested in the morning.

2. Prioritize Whole Foods, Not “Clean Eating”

Diet fads are a thing of the past. What your child requires is balance, not limitation.

According to Dr. Shaun Segal, construct meals around:

Fruits and vegetables in every color

Lean proteins such as chicken, eggs, and legumes

Whole grains such as brown rice or oats

Healthy fats such as avocado and olive oil

Fancy snacks aren’t necessary—apple slices, nuts, yogurt, and homemade muffins are all great choices. And don’t forget: the occasional treat is part of a healthy life, too.

3. Get Kids Moving Daily

Children aren’t designed to sit still all day. Exercise benefits bone health, heart health, mood, and even sleep.

Dr. Shaun Segal advises:

60 minutes of moderate to vigorous activity a day

Free play: jumping, climbing, running, biking

Less time in front of screens, more time outdoors

You don’t have to go to a gym. A soccer ball, a living room dance party, or a walk after supper can make a big difference.

Also Read:- Dr. Shaun Segal’s Guide to Healthy Routines That Help Kids Thrive

4. Set a good example with Hand Washing and Cleanliness

Clean hands equal fewer days off from school. Teaching your child good hygiene is one of the easiest and most effective things you can do.

Dr. Shaun Segal’s advice: Keep it fun and memorable. Utilize songs, diagrams, and incentives. Promote handwashing:

Before eating

After a trip to the bathroom

After school or playing outdoors

5. Restrict Screen Time, Particularly at Night

Excessive screen time impacts sleep, concentration, and mood. Dr. Shaun Segal advises designating “tech-free” areas in the home, particularly bedrooms and at mealtimes.

Rather than screens, try:

Board games or jigsaw puzzles

Drawing or construction toys

Family reading time

Show children how to relax without a device—this skill rewards them for a lifetime.

6. Foster Open Communication

Emotional health is as vital as physical well-being. Dr. Shaun Segal asks parents to stay in touch emotionally with their children on a regular basis.

Ask:

“How was your day?”

“What did you smile about today?”

“Is something troubling you at the moment?”

Even if your child does not immediately open up to you, your ongoing concern forms a foundation of trust.

7. Involve Health as a Family Activity

Children learn from observing. When they watch you being active, eating healthy, and looking after yourself, they’re more likely to take your cue.

Attempt:

Preparing meals together

Taking weekend walks or going for hikes

Doing mindfulness or stretches as a family

Health becomes second nature when it’s incorporated into your daily routine, not coerced.

Final Thoughts from Dr. Shaun Segal

Healthy habits don’t have to be complicated, according to Dr. Shaun Segal. The easier the routine, the better it will stick.

His tip to parents: “Start small, stay consistent, and lead by example. A healthy child isn’t just one who eats vegetables—they’re the one who feels safe, supported, and encouraged to grow.

Healthy children don’t just appear overnight—but with a bit of guidance, routine, and love, they flourish habit by habit.