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Family Life General Health Growing & Learning Video

Countdown to a Healthy Lifestyle!


It’s easy to countdown to a healthy lifestyle. Here are a few easy tips for children ages 5 to 17.  Remember, 10-5-2-1-0!

10 or more hours of sleep – Create a calming bedtime routine, listen to quiet music, read books or practice deep breathing. Keep electronic devices out of bedrooms and avoid caffeinated food and drinks.

5 or more servings of fruits and vegetables – Fill half of your plate with vegetables at dinner. Try a new vegetable every week with a variety of colours. Focus on increasing vegetable servings as children are more likely to eat fruit than vegetables.

2 hours or less of screen time per day – Replace screen time with physical activity, games, puzzles or cooking a healthy meal together. Eat meals together at the table, not in front of the TV.

1 hour or more of moderate to vigorous physical activity – Provide a time and space for kids to be physically active. Take a family walk, use active transportation to get to school, play active games outdoors as a family. As a parent, model an active lifestyle for your children.

0 sugar-sweetened drinks – Sugar-sweetened beverages are the single largest source of sugar in most kids’ diets. Eliminate sugary drinks and replace with water or plain milk. Bring a reusable water bottle when away from home.

Editorial provided by City of Burlington

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