9 - Promote Healthy Sleep (At least 9 hours, more for younger children)
Be sure to get enough sleep every night:
- Children 5 to 12 years should get 9 to 11 hours per night
- Adolescents & teens should get 8-1/2 to 9-1/2 hours per night
- Create a regular schedule for bedtime and stick to it.
- Relax before going to bed--avoid TV, computer use, or heavy studying for one hour before bedtime.
5 - Promote Healthy Eating (Target of 5 fruits and vegetables a day)
Eat five servings of fruits and vegetables every day.
- Add 2 fruits and 1 vegetable to each meal.
- Ask your parents to buy fruits and vegetables so you can have them for a snack.
2 - Limit Screen Time (Target of 2 hours or less outside of school)
Limit screen time outside of school to no more than two hours each day.
- Read, play a game, or go outside instead of watching TV or playing a video game.
- Ask your parents to turn off the TV during meal times.
1- Promote Physical Activity (Target of at least 1 hour per day)
Be sure to get at least one hour of physical activity every day.
- Find a friend or family member to take a walk, ride a bike, or play outside with you.
- Look for ways to add physical activity to your day such as: walking your dog, exercising while you watch TV, or walking to school.
0 - Promote Healthy Beverages (Target of 0 sugar-added beverages per day)
Drink zero beverages with sugar added.
- Drink water, low/non-fat milk or 100% juice with your meals and snacks.
- Drink water between meals.
