How to Set SMART Goals for Kids’ Health, Nutrition, and Physical Activity
Helping children develop lifelong healthy habits starts with clear, achievable goals. Whether you’re a teacher guiding students or a parent trying to get your child to eat more vegetables, using a structured approach can make all the difference. That’s where SMART goals come in.
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This method transforms vague intentions into actionable steps. Instead of saying “We need to eat better” or “Kids should move more,” SMART goals give families and classrooms a roadmap for real, lasting change.
What Are SMART Goals?
SMART goals are designed to remove guesswork and help children and adults focus on behaviors that can be tracked, adjusted, and celebrated. Here's what each part of the SMART acronym means:
Specific - The goal should be clearly defined. Instead of “I want to be healthier,” a specific goal might be “I will drink water instead of soda at lunch.”
Measurable - You should be able to track progress. For example, how many days did the child drink water instead of soda?
Achievable - The goal should be realistic based on age, ability, and resources.
Relevant - The goal should be meaningful and tied to wellness outcomes like feeling better, growing stronger, or having more energy.
Time-bound - There should be a set timeframe, like one week or one month, to help maintain focus and evaluate success.
Setting SMART Goals for Nutrition
Healthy eating habits are easier to build when kids are part of the goal-setting process. A SMART goal for nutrition might look like this:
“I will eat some fruit with my breakfast five days this week.”
This goal is simple, specific, and trackable. Children can use stickers, coloring charts, or daily journals to track their progress. For kids who struggle with certain foods, start small and let them choose their favorite fruits or vegetables. Choice increases ownership and increases the chances of follow-through.
Setting SMART Goals for Physical Activity
Physical activity is essential for physical development, focus, and emotional health. Yet, many kids today aren’t getting the recommended amount of movement each day. SMART goals can help change that.
A great example of a physical activity goal is:
“I will play outside or do an active game for 30 minutes after school three days this week.”
The key is to make movement fun and achievable for the whole family. Whether it's biking, dancing, hula hooping, or playing tag, physical activity should match the child’s interests and energy level. For additional ideas, check out this Lifestyle Activity List and the Family Physical Activity List.
Setting SMART Goals at Home
Parents can help kids stick with their goals by making it a goal for the whole family. Here are a few ways to encourage success at home:
- Set goals together with your child, so they feel heard and supported
- Use a family tracker on the fridge or a reward chart in the child’s room
- Celebrate small wins with non-food rewards like bike rides, family game night, or extra playtime
- Model your own SMART health goals at home. When kids see adults committed to wellness, they’re more likely to follow suit
Common Pitfalls & How to Avoid Them
Even with SMART goals, it’s completely normal to hit a few bumps along the way, and that’s okay! The goal isn’t perfection, it’s progress. What matters most is building healthy habits over time and learning how to get back on track when things don’t go as planned. Some common challenges you might encounter include:
- Setting goals that are too ambitious
- Losing motivation after the first few days
- Forgetting to check in and adjust
When these things happen, don’t get discouraged. Revisit the goal, make a small tweak if needed, and keep moving forward, one step at a time. If a goal isn’t working, talk about why, and help them revise it. To stay on track, keep goals visible, check progress weekly, and give your child grace if they need to adjust.
Ready to get started?
Set one SMART nutrition or activity goal this week with your child using our At Home Smart Goal-Setting Sheet.
For more tools and resources visit the Greaux Healthy Resource Library.