As restrictions ease, and many of us are able to get out and about and start taking part in activities and day trips again, it's a great time to think about embracing new freedoms and focusing on the healthy habits you and your kids can adopt this summer.

There are lots of small changes you can make that will boost your family’s health, both mentally and physically this summer.

And the best bit? These simple tweaks to your daily life will set up healthy patterns for your children to follow as they grow.

1. Cut back on screen time

From Minecraft (the kids) to Instagram (ahem, us), it’s fair to say we’re all glued to our screens a bit more than we’d like.

So why not make this summer the time you actively cut down – as a family – on how much time you spend on your devices?

Internet Matters has lots of great advice, including having screen-free zones at home and setting a family agreement on what the rules are … and what happens if you break them.

2. Reduce your sugar intake

With the ice creams and sweet treats that are part and parcel of summer, chances are you want to reduce the amount of sugar you and the kids are eating the rest of the time.

One easy way to do this is by swapping your children’s snacks for healthier alternatives.

Petits Filous No Added Sugar Fromage Frais only contains naturally occurring sugar, making it the perfect snack for your little one.

Available in two delicious flavours – Strawberry & Banana and Apple, Pear & Banana – Petits Filous No Added Sugar is made with naturally sourced ingredients and contains calcium and vitamin D to help your kids bones stay healthy.

3. Stay connected

It’s not been easy to see family and friends this year due to Covid. But staying connected with your loved ones is important for keeping you all happy.

If you're still not seeing as much of family as you'd like, think about new ways to stay in touch. You could encourage your child to write letters to their grandparents or send postcards if you go on holiday. Or if they're too little to write, what about painting pictures you can pop in the post?

4. Get more sleep

Hands up if you’re feeling tired. That’s most of us, right?

And with research from the British Nutrition Foundation revealing one in three primary school pupils and seven in ten secondary school students don’t get enough sleep, it’s likely your kids are knackered, too.

Find out how much sleep you and your child should be having. And check out our tips for getting your little one to sleep through the night.

5. Make a ‘feelings wheel’

There’s no denying 2020 and 2021 have been difficult years. 

One way to help your child is to encourage them to talk about how they are feeling. And a ‘feelings wheel’ – which shows eight different emotions – is a useful tool for kids of all ages.

From happy to confused or worried, your child can move the arrow to point to how they are feeling. Download a free emotions wheel here.

6. Get crafty

Painting, sewing, drawing … craft activities can all be helpful for your emotional wellbeing according to the Mental Health Foundation.

So why not boost both yours and your kids mental health by doing regular craft at home. We’ve got loads of ideas for creative play to get you started.

7. Eat your 5-a-day

You already know fruit and veg is important for a healthy and balanced diet. Yet it’s not always easy to get your child to eat their 5-a-day.

Why not check out our Netmums recipe hub for lots of yummy veg-packed meals.

8. Drink more

Around 60% of our bodies are made up of water. Which is why drinking enough to avoid dehydration is so important.

Here’s all you need to know about how much you and your kids should drink each day.

9. Give something back

Another way to boost your family wellbeing is by helping others.

This could be a regular charity donation, volunteering in your local community or even clearing up rubbish in your local park.

10. Grow your own veg

Want your kids to eat more vegetables this summer?

Research has shown children who grow their own veg are five times more likely to eat them than kids who don’t.

So why not spend some time making your own family veg patch or planting seeds in pots.

11. Go meat free

Want a healthy habit that’s good for your family, and for the environment?

Then why not reduce the amount of meat you eat in your family meals.

According to a United Nations report on climate change, eating less meat could help the planet.  

We’ve got lots of vegetarian recipes for you to try.

12. Get more sunlight

Vitamin D is important for healthy bones and teeth and you can get a hit of the vitamin simply by being outdoors. 

Your body naturally creates Vitamin D from direct sunlight on the skin. So make a pledge to spend more time with the kids outdoors.

From nature walks to free days out, we’ve got loads of ideas for fun outdoor activities to try.

13. Recycle and repurpose

Households in the UK throw away more than 26.8 million tonnes of waste.

Help your family live a greener lifestyle by upping the amount of recycling you do.

Recycle More has lots of advice on what you can and can’t recycle. And think about buying products with less packaging.

Your household junk can make great supplies for crafting with the kids, too! For example, why not turn an old Petits Filous pot into a mini plant pot, or a drinking yoghurt bottle into a cute pencil holder? You'll find loads more recycled craft ideas here.

14. Focus on breakfast

Want to help your kids at school? Then take a look at what they're eating for breakfast.

A good breakfast can help your child in the classroom according to researchers.

We’ve got lots of brekkie ideas. And why not add a yummy Petits Filous No Added Sugar Fromage Frais to your kid’s breakfast for a tasty treat!

15. Eat more fibre

Constipation is common among kids. So if your child (or you) struggle going to the loo, make this the summer you add more fibre to your family meals.

According to the NHS, fibre helps your gut work properly.

Adding fibre-rich foods including fruit and veg, nuts and seeds and starchy foods can all help.

16. Think about your breathing 

It’s something we all do without even thinking about it. But paying attention to how you breathe can make a big difference to your wellbeing.

The NHS has lots of breathing exercises you can try. You can teach your child to breathe deeply by getting them to blow bubbles.

17. Stay safe online 

From watching YouTube to gaming, your kids are online a LOT. 

Which means an important healthy habit to introduce is staying safe online.

We’ve got lots of tips for internet safety for your children. And it’s also useful for adults, to protect you from phishing scams and online fraud.

18. Cut back on caffeine

Cutting back on the amount of caffeine you drink (and eat!) will seriously help with your sleep.

Not only that, it could also give you a health boost. That’s because too much caffeine can increase your blood pressure according to the British Heart Foundation.

And remember: caffeine isn’t just in tea and coffee. It’s also in things like chocolate and energy drinks.

19. Make a worry doll

Another way to help your child develop healthy habits for their mental health is by encouraging them to share their worries.

A nice way to do this is by having a worry doll. They can tell the doll what is on their mind and then put the doll under their pillow when they sleep. The idea is the doll then takes the worry away.

20. Take up a family sport

Exercise not only makes you fit, it also boosts your mental health and could lower your risk of depression according to the NHS.

An easy way to make exercise a family habit is by taking up a sport you can all do together. This could be anything from cycling to going on park runs or geocaching.

21. Write a diary

Boost your family mental health by writing a gratitude journal every day.

This could be a list of five things each of you are grateful for. 

If your kids are too little to write, they could draw a picture or you could record them talking about what has made them happy that day.