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10 Healthy Habits

  1. Limit eating out to less than once a week.
    • This includes fast food and take out
  2. Eat breakfast every day
    • Can be fast and simple
  3. Eat family meals at regular times
    • Turn off the TV/screens
    • Sit down and dine together
  4. Aim for at least 5 fruit and vegetables every day
    • Goal is for 2-3 fruitand 2-3 veggies/day
  5. Choose healthy snacks instead of packaged snacks
    • Eat from a variety of fruit
    • Avoid processed foods like cookies, chips, candies
  6. Drink water instead of sugary drinks and juice
    • Do not keep soda, juice, or other sweet drinks in the house
    • Try flavoring water with a slice of lemon, lime, orange, or cucumber
    • Try non-sweetened sparkling water
    • Do not add powder or flavoring to milk (chocolate, vanilla, strawberry)
  7. Get at least 60 minutes of physical activity every day
    • This can include playing at the park, doing a sport, or joining a class
    • Try to add walking briskly and taking the stairs when possible every day
    • Fit in family activity as much as possible
  8. Limit Screen time (TV, computer, video games, phones)
    • 0-2 years old, discourage screen media exposure.
    • 2-9 years old, limit to no more than 1 hour a day
    • 10-18 years old, limit to no more than two hours a day
    • Screens should be kept out of children’s bedrooms
    • Enforce with Parental Control apps, locks, and passwords
    • Do not eat distracted by screens
  9. Get enough sleep:
    • 2-4 year olds need 11-13 hours/day(overnight plus naps)
    • 5-11 year olds need 10-11 hours/day
    • 12-17 year olds need 8-10 hours/day
    • Avoid screen time (TV, videos, phone) 1-2 hours before bed to avoid having difficulty falling asleep
  10. Be Mindful:
    • Slow down. Tune in to the present moment.
    • How are you feeling?
    • Take a few deep breaths. Take a moment for yourself.
    • Notice if you are feeling hungry or bored before you eat. If you are bored, avoid snacking–do an alternative