9 - Promote Healthy Sleep (At least 9 hours, more for younger children)
Make sure your kids get enough sleep each night:
- Infants 0-2 months should get 10-1/2 to 18 hours, including naps
- Infants 2-12 months should get 14-15 hours, including naps
- Children 12-18 months should get 13 to 15 hours including naps
- Children 18 months to 3 years should get 12 to 14 hours including naps
- Children 3 to 5 years should get 11 to 13 hours including naps
- 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
5 - Promote Healthy Eating (Target of 5 fruits and vegetables a day)
Be sure your kids eat five servings of fruits and vegetables every day:
- Offer fruits and vegetables at every meal and for snacks.
- Be a good role model--eat fruits and vegetables at your meals.
- Try to eat one meal a day with your kids.
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:
- Give your kids a screen time allowance to help them choose which shows/games they really want to see or play.
- Encourage your kids to read or play games--have books, board games, and outside games available.
- Turn off the TV during meal times.
1- Promote Physical Activity (Target of at least 1 hour per day)
Be sure that your kids get at least one hour of physical activity each day:
- Set a positive example for your kids by making physical activity part of your lifestyle.
- Make physical activity a fun part of your family's day through taking walks, biking, or playing active games/sports together.
0 - Promote Healthy Beverages (Target of 0 sugar-added beverages per day)
Aim for your kids to drink zero beverages with sugar added:
- Serve water, low/non-fat milk, or 100% juice with your kids' meals and snacks.
- Encourage children to drink water between meals.
