9 - Promote Healthy Sleep (At least 9 hours, more for younger children)
Educate kids, parents, & caregivers about the importance of adequate sleep for good health:
- 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)
Educate kids, parents, & caregivers about the importance of healthy eating for good health:
- Identify neighborhoods that lack easy access to healthy foods.
- Provide culturally appropriate educational information on healthy foods.
- Partner with other stakeholders to develop policies that promote healthy eating habits.
2 - Limit Screen Time (Target of 2 hours or less outside of school)
Educate kids, parents, & caregivers about the importance of limiting screen time:
- Limit screen time outside of school to no more than two hours per day.
- Encourage children to read or play games.
- Turn off the TV during meal times.
1- Promote Physical Activity (Target of at least 1 hour per day)
Educate kids, parents, & caregivers about the importance of physical activity for good health:
- Sponsor walking audits for residents to identify barriers to physical activity in their neighborhoods.
- Develop/support initiatives that improve built environment conditions.
- Insert healthy/fitness activities in community events.
0 - Promote Healthy Beverages (Target of 0 sugar-added beverages per day)
Educate kids, parents, & caregivers about the importance of drinking zero beverages with sugar added:
- Encourage parents/caregivers to serve water, low-fat milk, or 100% juice with children's meals and snacks.
How You Can Help
Public Health
As Public Health professionals you have an expertise in health promotion/disease prevention that is essential for reversing the upward trend of childhood overweight. You can tip the scales for better health by spreading the 9-5-2-1-0 for Health message and supporting the 9-5-2-1-0 for Health message in your work. Here are some ideas for getting started.
