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10 Healthy Habits
Printable version (pdf)
- Limit eating out to less than once a week.
- This includes fast food and take out
- Eat breakfast every day
- Eat family meals at regular times
- Turn off the TV/screens
- Sit down and dine together
- Aim for at least 5 fruit and vegetables every day
- Goal is for 2-3 fruitand 2-3 veggies/day
- Choose healthy snacks instead of packaged snacks
- Eat from a variety of fruit
- Avoid processed foods like cookies, chips, candies
- 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)
- 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
- 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
- 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
- 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
activity.
