Help Kids Level Up Their Healthy Choices

Drink plenty of water. Do not wait until you are thirsty.
Put on broad spectrum sunscreen that has an SPF of 15 or higher before you go outside.
Wear lightweight, light colored, loose-fitted clothes.
Rest often in shady areas or inside in air conditioning.
Be aware of cooling centers near you.
Learn the signs of heat exhaustion and heat stroke.

For tips to stay safe in dangerously high temperatures, visit Extreme Heat.

When outdoors, wear shoes and socks, long pants, and a long-sleeved shirt.
Apply EPA-approved insect repellent.
Reduce time spent in areas where mosquitoes and ticks are more active, such as wooded areas and tall grass.

For more tips to keep mosquitoes and ticks off of you and out of your home, visit Reduce Mosquito and Tick Populations.

Keep hot foods hot, and cold foods cold.
Keep your hands, surfaces, and utensils clean before and after prepping food.
Keep raw meat and eggs from ready-to-eat dishes.
Use a food thermometer to ensure foods are cooked to a safe internal temperature.
Refrigerate leftovers within 2 hours.

For more tips to prevent foodborne illnesses, visit Food Safety.

Limit processed, pre-packed food and drinks.
Choose natural sweetness.
- Eat whole fruit to satisfy the need for sweets.
- Use fruit to add sweetness instead of sugar
Rethink Your Drink
- Drink water and milk
  - Milk contains natural sugar and provides nutrients children need.
  - Plain water is best for hydration.
    - Make water the first choice by carrying a refillable water bottle or cup
    - For carbonation, try seltzer or sparkling water
    - For flavor, try adding fruit slices
- Avoid soda, sports drinks, fruit drinks, sweet tea, and sweetened coffee.
- Limit fruit juice. It has more sugar per serving than whole fruit.
Gradually reduce the amount of sugar you eat/drink

Make sure your child is getting enough sleep for their age
- 1 to 2 years – 11 to 14 hours (including naps) per 24 hours
- 3 to 5 years – 10 to 13 hours (including naps) per 24 hours
- 6 to 12 years – 9 to 12 hours per 24 hours
- 13 to 18 years – 8 to 10 hours per 24 hours
Set a regular time to go to bed and time to wake up that is consistent, even on weekends
Have a consistent, positive bedtime routine with dim lighting and a set of calming activities.
Keep bedrooms quiet, relaxing, and at a cool temperature
Set a media curfew by turning off electronic devices at least 30 minutes before bedtime
Avoid both large meals before bedtime and caffeine in the afternoon/evening
Watch for signs of poor-quality sleep
- Trouble falling asleep.
- Repeatedly waking up during the night.
- Feeling sleepy or tired even after getting enough sleep.

Be active each day as a family by taking walks or playing active games together
Give children equipment that encourages physical activity like balls or jump ropes
- Be safe! Always provide protective equipment such as helmets, wrist pads, or knee pads for riding bicycles or scooters, skateboarding, or roller skating.
Take children to public parks, community baseball fields, basketball courts, or other places they can be physically active.
Be positive about physical activities and encourage your child to try new activities
Ensure that activities are appropriate for the age of your child.
- Younger children strengthen their muscles through activities like gymnastics or playing on a playground
- Children do not usually need formal muscle-strengthening programs, such as weightlifting.
- As children become teens, they may start structured weightlifting programs.

Name screen free times and zones
- Balance Family Time and Screen Time.
- Stop media from crowding out other activities and needs.
- Have a Family Media Plan that helps plan when and where media is used.
Choose quality content, look for things that
- Are age-appropriate
- Encourage creativity or learning
- Avoid excessive ads
- Support positive messages and healthy behaviors
Watch or explore content together and talk about it
Set and follow safety rules for online chatting.
Use parental controls and select the most secure level privacy settings available.
Model healthy tech habits
Watch for signs of too much screen time:
- Withdrawing from friends, family, sports, and hobbies.
- When screen time interferes with every day needs like physical activity or bedtime.

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