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Healthy Family Resources

Healthy Family Resources

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Tips for a Healthier Family

  1. Plan your week(s) ahead on a calendar. Include all activities your family is involved with and add a menu for dinners.
  2. Plan your grocery shopping trip around your menu. Go once for the whole week and take a list based on your planned menu to save time and money.  
  3. Use sale fliers or coupon phone apps to know what’s on sale. If you plan on grilling chicken one night but pork chops are on sale, don’t be afraid to change your menu so you can save money. 
  4. Purchase fresh fruits and vegetables that are in season. They are always less expensive. Challenge your family to try one new fruit or vegetable per week – taste buds change every few months!
  5. Add dried items like beans, whole grain pasta, and brown rice to your menu. They are very inexpensive. 
  6. Prep vegetables and meats early in the week to save time while cooking. Use crock pots for dinners that are ready when you get home!
  7. Set a reminder to help children know it’s time to get ready for bed. Routine is a must for kids of all ages to wind down and prepare for sleep.
  8. Click here for tips on how to cook for a picky eater!

 

Get Up!  Get Moving! Get Active!

Eating nutritious food is important, but we all need to be more active every single day. 

Having a sedentary lifestyle, or sitting still while awake, is linked to more medical issues and shorter lifespans. 

Children should aim for 60 minutes of physical activity EVERY day while adults can shoot for 30-60 minutes.

Things NOT to do:

· Watch TV

· Spend time on computers/phones/tablets (aka “screen time”)

· Relax too long on the couch

Things TO do: 

· Take a family walk around the neighborhood

· Create organized exercises outside or in the house

· Have a dance party!

· Sweep the house

· Wash the car

· Jumping jacks before bath time!

Don’t overwhelm yourself! Start with one day of extra physical activity, then add more days as you go along!

Click here for a printable GOAL SHEET to reduce screen time!

 

Sleep is Important!

The National Sleep Foundation recommends:

Newborns ranging in age from 0-3 months need 14-17 hours daily

Infants ranging in age from 4-11 months need 12-15 hours daily

Toddlers, ages 1-2 years need to sleep 11-14 hours daily

Preschoolers ages 3-5 need to sleep 10-13 hours daily

School aged children ages 6-13 need to sleep 9-11 hours daily

Teenagers ages 14-17 need to sleep 8-10 hours daily

Young adults ages 18-25 need 7-9 hours sleep daily

Adults ages 26-64 require 7-9 hours daily

Older adults over age 65 need 7-8 hours daily

 

More Printable Resources for Creating a Healthy Family:

How to be a healthy role model for your family

How to read nutrition labels

Family Guide for a healthy family

 

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