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Healthy Tips Sheet (Ages 5 to 9)

Eat 5 servings of fruits and veggies every single day.

Examples:

Fruits

• Apples,bananas,

oranges

• Berries,grapes

• Pears,plums,melon

• Cannedfruit(packedin

100%juiceorwater)

Limit screen time to 2 hours or less.

Screen time

includes:

• WatchingTV,

videosorDVDs

• Playingorbeingonacomputer

• Playingregularandhand-held

videogames

• Goingtothemovies

• Instantmessagingoronlinechatting

Limit sweetened drinks to 0.

Examples of sweetened

drinks to stay away from:

• Softdrinks,soda,pop

• Juicedrinks

• Chocolatemilk

• Sportsdrinks

Instead, drink:

• Waterwithlemon,lime

ororangetoaddflavor

• 1%orskimmilk

• Unsweeteneddrinks

• Askyourphysicianabout

otherhealthydrinkoptions

Get on a healthy track by adding these tips to your daily routine.

Get at least 1 hour of physical activity.

Make sure an adult is there.

• Walktoand/orfromschool

• Jumprope

• Rideabike

• Playcatch

• Jump,skiporhoptomusic

Assessment

Name:_______________________________ DateofBirth:_______________________

Height:______________________________ Weight:____________________________

BMI:_________________________________ BMI%: ____________________________

RiskLevel:___________________________ DateofAssessment:________________

Review provided by leading experts:American Academy of PediatricsAmerican Diabetes Association

Vegetables

• Asparagus,broccoli

• Beans,lentils,peas

• Carrots,celery

• Spinach,collardgreens

• Tomatoes,peppers

• Cannedveggies

1/2 of plate =

Vegetables, salads and fruit

1/4 of plate =

Grains, rice or bread

1/4 of plate =

Meat, poultry or fish

Adeckofcards=aportionofmeat,poultryorfish

1fist=1servingofcerealflakes

1cupofrawleafyvegetables1/2cupofcookedvegetables

1cupoffruit=1mediumapple,orangeorpear

1cup= 1/2cup=

Every meal should be balanced.

Know your serving sizes.

❒ Readthelabelsonfood,includinglabelsonsoda,juiceandfruit-basedproductsthathavealotofsugar.

❒ Involveyourchildinshoppingandmealplanning.Childrenmaywanttoeathealthiermealsiftheyhelpmakethem.

❒ Encourageyourchildtotrynew,healthyfoods.Tryonenewhealthyrecipeorfoodeachweek.

❒ Avoidusingfoodasarewardorpunishment.

❒ Rememberyourportionsizes:3oz.ofmeatisthesizeofadeckofplayingcards,a4oz.bagelisthesizeofahockeypuck,onecupofpastaisthesizeofatennisball,and1oz.ofcheeseisthesizeoffourdice.

❒ Putfoodonsmallplates,likesaladplates,insteadoflargedinnerplates.

❒ Eatmealsathomeandtrytoeatmealswiththewholefamilyeachday.

❒ Avoideatingatfast-foodrestaurants.

❒ EncourageyourchildtobeactivebeforelettinghimorherwatchTV,playvideogamesoruseacomputer.

❒ Limitthetimeyourchildsitsatthecomputer,playsvideogamesandwatchesmovies.

❒ LimittheamountoftimeyourchildcanwatchTV(forexample,ifyourchildgetsfivehoursofscreentimeaday,limit

screentimetofourhoursinitiallyandgraduallydecreasescreentimetotwoorlesshoursperday).

❒ AvoidputtingaTVinyourchild’sbedroom.

❒ Have“familytime”afterdinnerandplaygames,tellstoriesordootherfunthings.

❒ AvoideatingfoodinfrontoftheTV.

❒ Walk10minuteswithyourchildeverydaytomakesureyourfamilyisgettingenoughexercise.

❒ Haveafamilycontesttoseewhoisthemostactiveeveryday.

❒ Tellyourchildtoplaybasketball,soccerortheirfavoriteoutdoorgamewithotherchildren.

❒ Dojumpingjacksorotherquickactivitieswhilewatchingcommercialswithyourkid.

❒ Goflyakitewithyourkids.

❒ Haveyourkidsplayactivegameslikejumpingropetomusicorhulahooping.

❒ Takeyourkidsforabikeridearoundtheneighborhood.

❒ Washthecarwithyourkids.

❒ Whenyouareatthemall,haveyourkidswalkwithyou.

❒ Playinsidewithyourchildbydancingaroundthelivingroomtofunmusic.

❒ Playtagwithyourkids.

❒ Haveyourchildrenwalkorbiketoschool.

❒ Otheractivities:_______________________

❒ Drinkwaterorlow-fat/nonfatmilkinsteadofsweeteneddrinkslikejuice,sweettea,sportsdrinksorsoftdrinks.

❒ Readthelabelsonsoda,juiceandfruit-baseddrinkstoavoidthosethathavealotofsugar.

❒ Telleveryoneinyourfamilytoavoiddrinksthathavesugar.

Eat 5 servings of fruits and veggies every single day.

Limit screen time to 2 hours or less.

Get at least 1 hour of physical activity.

Limit sweetened drinks to 0.

Sources: Adapted from the U.S. Department of Agriculture and Blue Cross and Blue Shield companies by the Blue Cross and Blue Shield Association.

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