A Guide for Children, Teens, and Families
Growing Healthy Together
Healthy habits built during childhood and adolescence can improve energy, mood, learning, sleep, sports performance, and long-term health. Small daily choices make a big
difference!
Build a Balanced Plate
Try to include foods from each food group:
- Fruits and Vegetables Aim for colorful choices every day
- Whole Grains Examples: oatmeal, brown rice, whole wheat bread, popcorn
- Lean Protein Examples: chicken, turkey, fish, eggs, beans, nuts, tofu
- Healthy Dairy or Calcium Sources Milk, yogurt, cheese, fortified alternatives
Reduce Screen Time
Too much screen time can affect sleep, mood, and activity levels.
Try to:
- Take movement breaks during gaming or homework
- Keep screens out of bedrooms at night
- Balance screen time with outdoor play and exercise
Healthy Sleep Matters Too
Recommended Sleep:
- Children (6–12 years): 9–12 hours nightly
- Teens (13–18 years): 8–10 hours nightly
Tips for better sleep:
- Keep a regular bedtime
- Avoid screens before bed
- Stay active during the day
Family Wellness Ideas
Healthy habits are easier together!
Try:
- Family walks after dinner
- Cooking meals together
- Weekend bike rides or hikes
- Limiting sugary drinks at home
- Encouraging outdoor play
Healthy Eating Tips
- Eat breakfast every day
- Drink water instead of sugary drinks when
- possible
- Limit soda, energy drinks, candy, and fast food
- Choose healthy snacks like fruit, yogurt, cheese
- sticks, or nuts
- Eat meals together as a family when you can
- Pay attention to hunger and fullness cues
Stay Active Every Day
Children and teens should aim for at least 60
minutes of physical activity each day.
Activities can include:
- Walking
- Running
- Biking
- Dancing
- Swimming
- Sports
- Playground activities
- Hiking
- Playing outside
Goal Setting
Choose one healthy goal to work on this month:
- Drink more water
- Eat more fruits and vegetables
- Be active for 60 minutes daily
- Reduce screen time
- Get more sleep
- Try a new healthy food
Remember
Healthy living is not about being perfect. Small steps each day help children and teens grow stronger, healthier, and more confident. If you have questions about nutrition, physical activity, or healthy growth, please talk with your primary healthcare provider
