Healthy eating habits and choices, regular physical activity, and adequate sleep are all important factors in keeping you and your family healthy.
Even small changes in these behaviors and habits add up to improve health and benefit everyone, regardless of age and body weight. From meal planning to exercise, sleep schedules to family routines - a little planning can go a long way in helping your family develop and maintain a healthy lifestyle.
We're here to help with a year-long series of education and events supported by Kohl’s through their Kohl’s Cares program.
The Health Heroes activity book, developed by our Healthy Lifestyles Center, is packed with tips and tools to remind kids about nutritious food choices and daily practices to keep them feeling and functioning their best.
The book’s 12 pages include:
Not sure where to start? Pediatric health experts recommend following the 9-5-2-1-0 plan for kids' healthy bodies and minds.
9 - Get at least nine hours of sleep a day.
5 - Aim for five servings of fruits and vegetables every day.
2 - Limit recreational screen time to less than two hours a day.
1 - Get at least one hour of physical activity each day.
0 - Eliminate sugar-added beverages, including soda, sweet tea, sports drinks and juice.
Kids ages 5-12 need 9-12 hours of sleep, and teens need 8-10 hours of sleep. Getting adequate sleep helps their brains and bodies recharge. Quality sleep is linked to healthier eating behaviors, better ability to manage stress and other emotions, better attention and concentration, and healthier weights.
Tips to promote quality sleep:
We know healthy eating is important, but sometimes it’s easier said than done.
Tips for making healthy meals and snacks easier:
It’s recommended that kids get 60 minutes of exercise a day for heart health, concentration, stress reduction, better sleep and improved moods. Think about what fun activities your children can do to get moving and how you can model healthy activity.
This doesn’t have to be structured sports. Consider riding bikes to the library, going on an adventure walk or playing tag. Evidence suggests that being active for even as little as five minutes at a time has health benefits. Every minute adds up.
Kids (teens too!) thrive on routines. When things are more predictable, it helps everyone feel more organized and reduces stress. Try to eat healthy foods at predictable times, build activity into daily routines and encourage adequate sleep. When families work on making changes to health habits together, everyone is more successful.
What are healthy eating habits for kids? How should I encourage my kids to exercise? How to teach your children healthy eating? All of these questions are common and we’re here to help.
For more specific information about your child’s health habits, talk to their primary health care provider. If you do not have a regular primary care provider for your child, we have general pediatric and adolescent medicine providers who can provide comprehensive health care.
If you are specifically concerned that your child is gaining too much weight, the team of pediatric specialists, psychologists, dietitians and exercise trainers at our Healthy Lifestyles Center can help.
Chips and sweets can't make you laugh.
Choose veggies instead.
Dr. Melanie Bean, psychologist and co-director of the Healthy Lifestyles Center, offers tips on establishing healthy family routines.