9 - Get at least nine hours of sleep per day.
Recent research has linked inadequate sleep with a higher risk for childhood obesity. Adolescents and teens should get at least 8.5 to 9.5 hours per day, and younger children should get more. Source: National Sleep Foundation at www.sleepfoundation.org.
5 - Five servings of fruits and vegetables per day
Eating five fruits and vegetables per day promotes good health and may also reduce eating of less nutritious foods which contribute to unhealthy weight gain.
2 - Limit screen time to 2 hours or less outside of school
Research links higher volumes of screen time to higher rates of obesity. Time spent in front of a screen is time not spent in physical activity, plus high doses of screen time may decrease metabolism and increase snacking.
1 - Get at least 1 hour of physical activity per day
Physical activity has many health benefits in addition to the calory consumption needed to achieve a healthy weight. Research shows that most kids don't get enough.
0 - Eliminate sugar-added beverages
Natural beverages with natural sugars are fine for most children. But too many children drink too many sugar-added beverages. This habit increases intake of 'empty' calories and can cause other health problems. It is recommended that children drink no or almost no beverages with sugar added.
"Can we start small?"
Yes!
If you are thinking it will not be easy to get children & youth to adopt the 9-5-2-1-0 for Health habits, you are not alone.
In today's fast-paced world it can be hard to get kids to practice even one of the habits, never mind all five. But we have to start somewhere. And we have to work together. That's why the Tipping the Scales for Better Health Campaign calls upon everyone to help make a difference.
Even small changes can make a big difference when it comes to adopting healthy lifestyles. So feel free to start with one behavior and build on small successes.
Over time, the small successes will add up to big improvements in the health and wellness of a child!
