5 or more fruits and vegetables
- Supports growth, development and immunity
- Most fruits and veggies are low in calories and fats, making them a healthy choice any time
- Helps prevent excess weight gain
- Fruits and veggies of different colours have different nutrients – Make a rainbow of colours
- Lowers chronic diseases like heart diseases, strokes, high blood pressure and possibly diabetes and some cancers
2 hours or less of recreational screen time
- Excess screen time is associated with an increased prevalence of overweight and obesity, lower reading scores and attention problems
- Recommended Screen Times:
Children < 2 hours Ages 3 – 5: < 1 hour < 2 years: No screen time
- TV and computers should be kept out of the child’s bedroom
- Screen time reduces activity, increases food intake, increases exposure to inappropriate food advertisements and reduces family time
1 hour or more of physical activity
- Regular exercise is essential for maintaining weight and preventing disease
- Children raised in families with active lifestyles are more likely to stay active
- Physical activity makes you energetic and makes you feel better
- Increased activity is enjoyable, makes children health-conscious and improves lifestyle
0 sugary drinks and more water
- Sweetened soft drinks: They are leading causes of health problems including obesity
- Water: Drink unlimited and make sure the urine is colourless
- Milk: 2 – 3 cups a day. Underage 2: Whole milk. Overage 2: Low fat or reduced-fat milk
Healthy Habits
Sleep requirements in children
- Inadequate sleep physical energy, school performance and impacts health
- Ages 1 -2: Average 11 – 14 hours (Range 9 – 16 hours)
- Ages 3 – 5: Average 10 – 13 hours (Range 8 – 14 hours)
- Ages 6 – 13: Average 9 – 11 hours (Range 7 – 12 hours)
Healthy family habits improve physical and emotional health
- Have a good breakfast
- Eat out frequently
- Eat together as a family
- Exercise and be active together as a family
Dr. Mahesh Balsekar | Senior Consultant – Paediatrics | SRCC Children’s Hospital, Mumbai