The New Year is upon us -- a time when many people make a plan to better themselves in the year ahead. While making your own personal resolutions, remember it’s also good to set goals for your children and your family. Here are a few ideas to get thinking about our child’s health with 5210+10.
1. Eat more fruits and vegetables.
The 5210+10 program recommends children eat five servings of fruits and vegetables a day. Five servings may seem like a lot, but when you break it down into cups, it equals about 1.5 cups of fruit and 2 cups of vegetables each day, depending on age and gender. See the handy chart below to see how you can get in your fruit & veggie servings each day.
|Children||2-3 years old
4-8 years old
1 to 11/2 cups
|Girls||9-13 years old
14-18 years old
| 2 cups
|Boys||9-13 years old
14-18 years old
For more ideas about how to incorporate fruits and vegetable in your child’s diet, click here.
2. Reduce your child’s screen time.
Sometimes it’s hard to keep track of how often we use screens. From phones, TVs and computers, it can add up. The 5210+10 program recommends two hours or less of recreational screen time. This helpful pocket log can help you track your child’s screen time. You could also make a commitment to make family time a more active experience, and try these tips to keep your children moving in the winter.
3. Increase your child’s activity.
5210+10 recommends one hour of physical activity a day. Studies have shown that an hour of physical activity a day burns more calories, keeps us slimmer, increases energy levels and makes us happy and less stressed. Try this TV Power Hour exercise to turn your nighttime TV watching into an active time for the whole family: during every commercial break, complete one of these exercises: jumping jacks, push-ups, sit-ups, stretching, dancing, lunges, jog in place or squats. Try to see if you can make it through the entire break without stopping!
4. Reduce your child’s sugar intake by eliminating sweetened drinks.
Make it a goal this year to cut down on your sugary drinks. That can include juices that you might think are healthy, but really pack a sugary punch. Substitute these sugary drinks for non-sweetened drinks such as water, skim milk, and 100% unsweetened juice. Check out this video to see just how much sugar goes into one can of Coca Cola®.
5. Ensure your child gets the right amount of sleep each night.
The National Sleep Foundation recommends that children get 10 hours of sleep a night. A full night of sleep has been proven to make children happier and be able to retain information better. Here’s a few tips to help your child develop healthy sleep habits.