Choosing healthy habits every day can make a world of difference in the overall health and wellbeing of your little one. This Childhood Obesity Awareness Month, our friends at the San Diego County Childhood Obesity Initiative (SDCOI) have shared share some essential healthy habits from their evidence-based 5210+ campaign.
5 servings or more each of fruits and veggies
- All forms count: fresh, frozen, canned (just skip added sugar or salt)
- Make it fun: shop local, try seasonal produce, and get the kids involved
- Keep it special: family meals build healthy habits and traditions
2 hours or less of recreational screen time each day for children over 5
- Create a family media plan
- Set screen-free times (like during meals and before bed)
- Try fun alternatives like dance breaks, beach visits, and library adventures
- Model healthy habits as adults
1 hour or more of physical activity
- Mix it up: 3 activities for 20 minutes each
- Choose free & fun options like parks, beach walks, or jump rope
- Walk or bike for errands
- Explore beginner hikes, skate parks, or community gardens
0 Sugary beverages
- Keep a refillable water bottle close by
- Add lemon, lime, or orange slices to flavor your water
- Keep a pitcher of water in the fridge for a cold drink
- Drink water to show kids how important it is
Get 8-14 hours of sleep
- Help children sleep better by setting regular bed and wake times for everyone to follow
- Avoid screens one to two hours before bed
- Keep the bedroom dark and cool, between 60-67°F
- Encourage daily activity and outdoor time to promote natural sleepiness
Learn more at www.sdcoi.org/resources/5210-one-pagers/