Drink Smart to Play Hard
Thirsty? Choose water instead of sugar-sweetened beverages.
• Make sure your fridge has healthy drinks ready to go. When kids open the fridge and see cold water, they’ll likely grab it.
• Drink less regular soda, sports drinks, and other sugar-sweetened beverages.
• Offer 100% juice in smaller amounts, ½ to 1 cup a day, depending on age.
• Make water more fun by adding sliced fruit or cucumbers.
• Kids should drink 2 to 3 cups of low-fat (1%) or fat-free milk a day, depending on age.
Choose More Fruits and Vegetables
Fill half your plate with fruits and vegetables.
• Have “Try Day” Fridays by eating a new fruit or vegetable each week.
• Keep a bowl of whole fruit like apples, oranges, and bananas on the table.
• Visit a farm or farmers market and try some local produce.
• Try fruit and vegetable options at summer meal sites.
Help your kids get at least 60 minutes of physical activity every day.
• Bored? Make up games, have relay races, bike, walk, shoot hoops, or play soccer.
• Make up an exciting social event: Have a dance or jump rope contest.
• Take a walk together on summer evenings.
Limit Screen Time
Make a family agreement to limit your computer, phone, TV, and video game time to no more than 1−2 hours a day.
• Don’t let kids text the night away! Keep phone chargers in the living room, not the bedroom.
• Reconnect your family with nature. Discover a forest or park near you at http://www.fs.fed.us.