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  5. 5 ways to help your kids stay healthy | Health observance - Sept.    

5 ways to help kids stay healthy

Supporting a healthy lifestyle and weight.

Daughter watching mother cut vegetables in kitchen

When it comes to your children’s health, there are many things to consider: nutritious meals, a good sleep schedule, making time for playtime, and so much more. These factors support a healthy lifestyle, and they can also support a healthy weight. September is National Childhood Obesity Awareness Month, and with 1 in 5 children and adolescents affected by obesity, getting kids in the kitchen and out on the playground can help them stay healthy.

These five tips can help kids stay healthy, and they’re good for adults, too.

1

Skip fast food and processed foods.


Fast food has more calories, sugar and salt, which can affect kids’ weight and health.

2

Try to eat five servings of fresh fruits and veggies every day.


Fruits and veggies have the nutrients that kids need to grow, but fresh produce isn’t the only option. Canned or frozen fruits and vegetables with low sodium and little to no added sugars are also great choices.

3

Make food more fun.


Learn about the five food groups with your children, get them involved during mealtimes and play fun food games. If you have picky eaters, try these easy, healthy lunch ideas.

4

Aim for at least 60 minutes of daily activity.


Encourage your kids to try activities that that increase their heart rate and build bone strength, such as running, climbing and jumping, for at least an hour per day.

5

Get plenty of rest and spend less time in front of screens.


Too little sleep may increase obesity risk and disrupt hormones, leading to an increased appetite. Setting screen time limits can help support a healthier lifestyle. Try reducing screen time to 30 minutes or less for children ages 2 and above. You can also consider keeping meals and snack time screen-free.

Improving nutrition for kids

Most kids aren’t eating enough vegetables, the Centers for Disease Control and Prevention say, but a healthy eating plan may help to manage weight and should include:

  • Fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products.
  • Proteins, such as beans, eggs, lean meats, peas and seeds.
  • Lower amounts of added sugars, sodium, saturated and trans fats and cholesterol.

For more resources to support your child’s health, check out our free wellness webinars from our Best Health® wellness program and a helpful preventive care checklist for children.

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