Between the ages of four and 11, children go through huge developmental changes. Here’s how you can nurture their wellbeing every step of the way.
Physical health: Building strong foundations
Nutrition
A balanced diet fuels growth, learning, and play.
Aim for:
- 5 portions of fruit and veg a day
- whole grains, lean proteins, and dairy or alternatives
- limited sugary snacks and drinks
School meals in the UK follow nutritional standards, but packed lunches should too. Involve your child in planning and preparing meals - they’re more likely to eat what they help make.
More information on this page: Toddler healthy eating and growth.
Sleep
Children aged 4 to 11-years-old need 9 to 12 hours of sleep per night.
Good sleep habits include:
- a consistent bedtime routine
- no screens an hour before bed
- a calm, dark sleeping environment
Exercise
Children should get at least 60 minutes of physical activity daily.
This can include:
- walking or cycling to school
- PE lessons and after-school clubs
- active play at home or in the park
How to help children brush their teeth properly
Smiles for Life - The British Society of Paediatric Dentistry has lined up a great team to help make toothbrushing fun for families with fun videos from Dr Ranj, CBeebies and Brush DJ to inspire children to look after their teeth:
British Society of Paediatric Dentistry (BSPD) - Kidsvids
Top 3 Tips for Preventing Tooth Decay Infographic [PDF, 970KB]
Top 3 Tips for Preventing Tooth Decay available in different languages
Caring for your children’s teeth is a very important responsibility for a parent. The British Society of Paediatric Dentistry provides basic advice and concise information in this Practical Guide to Children's Teeth [PDF, 1.2MB].
Mental and emotional wellbeing
Talking about feelings
Children need help naming and understanding their emotions.
Try:
- asking open-ended questions like “What made you feel happy today?”
- using books or stories to explore emotions
- modelling calm responses to stress
Managing big feelings
Tantrums, worries, and mood swings are normal.
Support your child by:
- validating their feelings (“It’s okay to feel nervous”)
- teaching calming techniques like deep breathing
- creating a safe space to talk without judgement
School and social life
Friendships, learning challenges, and transitions can affect wellbeing. Stay involved by:
- attending parents’ evenings
- encouraging positive social interactions
- speaking to teachers if concerns arise
Transition to school: supporting your child from home to classroom
Transition - Help your child get ready for school
Safety and digital wellbeing
Online safety
Children are increasingly online.
Help them stay safe by:
- using parental controls and age-appropriate apps
- talking about online behaviour and boundaries
- encouraging screen-free time and outdoor play
Personal safety
Teach children:
- their full name, address, and a trusted adult’s contact
- how to say “no” and seek help if something feels wrong
- basic road safety and stranger awareness
When to seek help
If your child seems persistently sad, anxious, withdrawn, or overwhelmed, reach out. In the UK, support is available through:
- your GP
- school pastoral teams
- local Family Hubs and CAMHS (Child and Adolescent Mental Health Services)
Final thoughts
Health and wellbeing isn’t a checklist - it’s a daily rhythm of care, connection, and curiosity. By tuning into your child’s needs and modelling healthy habits, you’re giving them the tools to flourish now and in the future.