We recommend focusing on three main things to keep your child healthy. And remember, lead by example! It goes a lot further if you do it with them.
Get some zzzzs. Not getting enough sleep can have a negative impact on all sorts of things such as mood, behavior and ability to learn. It also makes it difficult to choose being active over sitting on the couch. Sometimes being tired also makes us crave sweets and extra calories for energy. How much sleep does your child need? Toddlers (1-2 years) 11-14 hours; preschoolers (3-5 years) 10-13 hours; grade schoolers (6-12 years) 9-12 hours; teens (13-18 years) 8-10 hours.
Decrease screen time and increase play! We recommend no more than two hours per day of combined screen time for any age group over age 2 years. Additionally, we encourage 30 to 60 minutes of sweat-breaking activity daily. If your child is not used to being active, start small. Use the stairs—or jog up a hill. Make it a game! Let your child count and keep a chart of how many times they go up and down. Do it with them. Get your heart rate up and enjoy breaking a sweat.
Choose the right fuel for the body. Spend time in the colorful produce section at the grocery store. Choose fruits and vegetables with your child and then wash and cut them at home so they are ready and easy to eat. Remind them they may not like something at first and it can take 10 tries or more before they learn to like it. Don’t give up after only a few attempts! Make a chart and keep track of how often they try a certain fruit or vegetable.
Tip: Shop with a friend who is helping their children try new things, too. Split up the fruits and vegetables so there is less waste. Have taste tests!
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