Whether watching TV, reading an article, or simply talking to friends, we're inundated with facts every day. Unfortunately, many of these numbers turn out to be quite contrary to actual medical advice. Though the accuracy of a topic like the percentage of people who prefer a certain brand of tissue is not important, recommendations for the health and fitness of our children are vital!
I worked with our medical advisors at Adventure to Fitness (doctors from some of the leading medical institutions in the U.S. versus say, a voice on the radio or that "know it all" in line at the grocery story) to put together this simple list of recommendations to remember with your kids.
60 = Minutes of physical activity kids need per day
Activities can vary – exercise, sports, or games – but kids should get at least 1 hour of physical activity per day.
50% = Portion of plate that should be filled with fruits and vegetables
Lean protein and whole grains are also important, but at least one half of the plate should be filled with fruits and vegetables.
2 & 3 = Minimum number of daily fruits and vegetables
Fruits and vegetables should not be limited to just meals. We also need to ensure that kids are eating healthy snacks; fruits and vegetables are an easy solution.
1% = Maximum amount of fat recommended in milk for kids
Children should have 2-3 cups of dairy each day, depending on their age and sex. Choose non-fat or skim milk to achieve the 1% guideline.
2 = Minimum number of times per week that kids should eat seafood
The portions should be appropriate for children's ages and appetites, though in general, it is recommended that kids eat around 8 ounces of seafood per week.
6 = Maximum ounces of juice recommended for kids per day
Kids often suggest substituting juice for daily fruits, but juices have much higher concentrations of sugar. Experts recommend pure fruit juice and suggest limiting kids to one glass per day.
2 = Maximum hours per day of passive screen time
Screen time has become an increased concern for medical experts and educators alike. The increased sedentary activity from TV, gaming, and the Internet are seen as major reasons for the growth in childhood obesity. Experts also question the learning value from many of these activities. Try creating adventures that require kids to move and learn while they watch.
10 = Minimum hours of sleep per night for your child
Sufficient sleep is recognized as an essential component of good health and disease prevention. Note that the 10-hour guideline decreases slightly as children age (8.5-9.5 hours for kids 10-17).
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