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Kids’ Health Guide: Nutrition, Activity, Supplements & Healthy Habits for Growing Minds & Bodies

Two children and an adult playing with alphabet blocks on a blue patterned rug, creating a playful and educational scene.
A strong foundation in kids’ health starts with balanced nutrition, daily movement, quality sleep, and nurturing routines that help them grow and thrive.

Kids grow fast — not just physically, but mentally, emotionally, and socially. Their daily habits, nutrition patterns, sleep quality, and environment all play a major role in shaping lifelong health.


At WellnessRX Pharmacy, we believe in a whole-child approach that supports growth, immunity, learning, behaviour, and resilience at every stage.


Here’s a parent-friendly guide to keeping your kids healthy, strong, and thriving.


Nutrition for Kids: Building Healthy Foundations


Children need balanced, nutrient-dense foods to support growth, brain development, mood, and immunity.


What to Focus On


✔️ Protein at every meal

Chicken, fish, eggs, tofu, beans, Greek yogurt

Supports muscle growth, immune function, and steady energy.


✔️ Healthy fats for brain development

Avocado, nut/seed butters, olive oil, fish

Critical for mood, memory, and learning.


✔️ Colorful fruits & veggies

Aim for 3–5 colours per day

Packed with vitamins, minerals & antioxidants for strong immunity.


✔️ Complex carbohydrates

Oats, whole grains, potatoes, quinoa

Keeps kids full, focused & energized.


✔️ Hydration

Water first.

Avoid sugary drinks.


Limit (not eliminate):


❌ Ultra-processed snacks

❌ Sugary cereals & drinks

❌ Artificial dyes (linked to hyperactivity in some children)


Physical Activity: Movement for Learning, Mood & Growth


Kids are built to move — and physical activity supports nearly every aspect of their development.


Daily Movement Goals


  • Toddlers: At least 180 minutes/day

  • Ages 3–5: 3 hours/day (mix of light & energetic play)

  • Ages 6+: 60 minutes/day of moderate–vigorous activity


Great Movement Ideas


  • Outdoor play (parks, walking trails, playgrounds)

  • Swimming

  • Dance or gymnastics

  • Soccer, basketball, martial arts

  • Family walks

  • Mini at-home workouts or movement games


Movement improves:

  • Mood & emotional regulation

  • Sleep

  • Appetite

  • Focus & learning

  • Motor skills


Recommended Supplements for Kids


Food first, supplements second — but certain nutrients are commonly low in children.


Core Supplements


Vitamin D

Essential for bones, immunity, mood

Most kids in Canada are deficient.


Omega-3 (DHA/EPA)

Supports brain development, mood, attention & learning

Great for kids with focus or behavioural challenges.


Probiotics

Supports digestion, immunity, and reduces sick days.


Magnesium

For kids with anxiety, sleep issues, muscle tension, or constipation.


Multivitamin

Fills nutritional gaps in picky eaters or busy families.


Optional but Helpful

  • Iron (if low energy, pale skin, picky eater, or low ferritin confirmed by doctor)

  • Zinc (immunity + skin health)

  • Calcium (if dairy intake is low)

  • Kids' protein powder for selective eaters


Our pharmacist can help you select the right brand and dose for your child’s age and needs.


Sleep, Mood & Stress Support for Kids


Kids need more sleep than adults often realize — and poor sleep affects mood, attention, immunity, and behaviour.


Sleep Recommendations

  • 1–2 years: 11–14 hours

  • 3–5 years: 10–13 hours

  • 6–12 years: 9–12 hours

  • Teens: 8–10 hours


Tips for Calmer Bedtimes

  • Create a consistent sleep routine

  • Dim lights 1 hour before bed

  • Limit screens 1–2 hours before bedtime

  • Warm bath + quiet activities

  • Magnesium or gentle herbal tea (chamomile) for older kids


Mood & Stress Support

Kids feel stress too.

Signs include:

  • Tantrums

  • Stomach aches

  • Difficulty sleeping

  • Clinginess

  • Irritability


Support them with:

  • One-on-one connection

  • Outdoor time

  • Predictable routines

  • Deep-breathing exercises or quiet time

  • Balanced meals & steady blood sugar


If mood concerns persist, our pharmacist & nutritionist can help assess nutritional or lifestyle factors.


Helpful Health Tips for Kids


Here are simple habits that go a long way:

🌟 Eat together as a family

🌟 Encourage daily outdoor play

🌟 Reduce screen time when possible

🌟 Let kids help in the kitchen

🌟 Pack balanced lunches (protein + fibre + fat)

🌟 Maintain routine — kids thrive on predictability

🌟 Encourage creativity: drawing, building, music

🌟 Prioritize emotional connection & communication


Healthy habits built now shape confident, resilient adults later.


How WellnessRX Pharmacy Can Support Your Child


Our pharmacist and nutritionist team offers a holistic, practical approach to kids' health, including:


✔️ Supplement recommendations tailored to age & needs

✔️ Review of medications + nutrient-depletion risks

✔️ Nutrition & meal-planning guidance

✔️ Immune, gut & mood support plans

✔️ Help for picky eaters

✔️ Natural remedies for sleep, digestion & stress


We help families build strong, healthy foundations — one small habit at a time.


📍 Visit us at WellnessRX Pharmacy, Bradford, or shop online below.


📍 1-152 Holland St. East, Bradford

📞 Call 905-775-7874 to book your Consultation today.



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