As parents and guardians, you play the most important role in your child’s health. Healthy habits help children feel happier, learn better and grow stronger every day. Small daily changes can make a big difference! Summer break is a great time to add a healthy habit or change up routines. Take advantage of the longer days to try a new activity or practice a new habit.
Making Sleep a Priority
- Children of all ages need at least eight hours and up to twelve hours of sleep per night
- Keep a regular bedtime, even on weekends
- Turn off screens at least one hour before bed
- Create a calm bedtime routine like reading or prayer
Fuel Their Bodies with Healthy Foods
- Serve fruit and vegetables at meals and snacks
- Choose whole grains like brown rice or whole wheat bread
- Offer lean protein such as beans, chicken, eggs, or yogurt
- Limit sugary drinks - water and milk are best choices
- Try to eat at least one meal together as a family
Get Moving Every Day
- Children need at least 60 minutes of physical activity daily
- Play outside after school
- Visit a park or ride bikes together
- Take family walks in the evening
Care for Mental Health
- Ask your child how they are feeling each day
- Listen calmly and without judgement
- Teach simple coping skills like deep breathing
- Talk to a pediatrician or school counselor if concerns last more than two weeks
Set Healthy Screen Limits
- Create screen-free times during meals and before bed
- Keep devices out of bedrooms at night
- Encourage reading, art, music, and outdoor play
Build Strong Connections
- Spend one-on-one time with your child each week
- Praise effort, not just grades
- Encourage positive friendships
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