FRHS.ORG 5 house. Limit the amount of processed and sugary foods you buy. For snacks, encourage your kids to eat things like fresh fruit or vegetables with a healthy dip like hummus. Also: • Discourage overeating. Instead, serve your family food in proper portion sizes. • Eat meals as a family at the table, not in front of the TV. Eliminate other media from the table, too, so you can concentrate on each other and the food. • Give your children plenty of water and milk to drink. Limit, or avoid, sweetened beverages like soft drinks and energy drinks. If your kids don’t like the taste of water, add a bit of lemon or lime for flavor. • Invite your children to help pack their school lunches. Use the time to talk to them about the importance of eating balanced meals and nutritious foods. Encourage them to be active Kids six and older should get at least 60 minutes of physical activity every day. Active kids are more likely to have a healthy weight, better heart and brain health, and better school attendance and academic performance. To encourage your children to be physically active: • Find ways to be active as a family. An after-dinner family bicycle ride or brisk walk might be fun, for example. • Limit sedentary screen time. • Give your kids active toys and games, like bikes, skateboards, jump ropes and sports equipment. • If it’s safe, let them walk or bike places instead of always driving them in the car. • Use praise, rewards and encouragement to help kids stay active. Never use physical activity as a punishment. Discourage them from unhealthy habits Some children try tobacco, alcohol and other drugs as early as middle school. They’re less likely to use these substances if you talk to them when they’re young about the dangers of using them. To begin the conversation: • Make your expectations regarding tobacco, alcohol, drugs and vaping clear. • Explain why these substances are harmful. Give real-life examples of people who had bad things happen to them as a result of using alcohol, tobacco or drugs. • Talk to your kids about peer pressure and why it’s a bad way to make big decisions. • Get to know your children’s friends and their parents. Always ask your kids where they’re going, who they’ll be with and when they will return. Additional sources: American Academy of Pediatrics; American Heart Association Between birth and age 18, kids should receive a variety of vaccines, including those for: • Chickenpox. • COVID-19. • Diphtheria. • Hepatitis A and B. • Hib ( Haemophilus influenzae type b). • HPV (human papillomavirus). • Influenza (yearly flu shots). • Measles. • Meningococcal disease. • Mumps. • Pneumococcal disease. • Polio. • Rotavirus. • Rubella. • Tetanus. • Whooping cough. Source: Centers for Disease Control and Prevention OUR KIDDOS It’s our job to protect them Teaching your children how to live a healthy life should start when they’re young. This can help them avoid developing bad habits that may be hard to break.
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