A Health and Wellness Resource Guide for Kids
When kids are very small, caregivers make all of the decisions needed to keep them healthy and well. Slowly, though, kids start making some decisions for themselves. It's why kids are taught to look both ways before they cross the street. Being able to cross a street safely is part of what they need to learn to be safe as they navigate through their communities. Kids need to know how to make other responsible decisions as they navigate through other parts of life, too! Everyone needs to know how to take care of themselves. That includes how to make good choices about food, exercise, sleep, and basic hygiene!
Nutrition
Sometimes it feels like when healthy food is being talked about that people are saying it's never okay to eat unhealthy foods or treats. That's not true! Cookies, chips, fries, candy, and pizza are all foods that can be enjoyed sometimes. The important thing is that they stay treats and aren't treated as foods to be eaten every day. Everyday healthy foods include low-fat dairy products, produce, lean meats, whole grains, and other tasty choices. So, instead of grabbing a bag of chips try substituting some baby carrots and hummus. One of the biggest changes a person can make is giving up sugary drinks and switching to water. Sugar-filled drinks are full of empty calories and are bad for a person's teeth!
- Take Charge of Your Health: A Guide for Teenagers
- Fueling Your Adolescent Athlete
- MyPlate for Kids
- Kid's Healthy Eating Plate
- Teens Eating for Energy and Nutrition at School (TEENS)
- Healthy School Lunches Improve Kids' Habits
- Do Teens Really Eat More? How To Support Growing Nutritional Needs
Personal Hygiene
Hygiene is one of the most important ways a person takes care of their body. Good hygiene doesn't just help the person alone; it also helps the community by preventing the spread of germs. Think about handwashing. It's important because it keeps germs from entering the body of the person washing their hands, but it also keeps them from spreading germs to other people. Handwashing occurs throughout the day. Most kids and teens need a morning and evening hygiene routine. It's important that every day a kid bathe, comb their hair, put on fresh clothing, and brush and floss their teeth twice daily.
- Dental Health and Hygiene for Young Children
- Taking Care of Your Teeth
- Dental Care for Families
- Teen Hygiene Tips
- Health and Hygiene Tips and Habits for Tweens and Teens
- Kids Stink: Personal Hygiene Lessons for Middle School
- Tips for Middle School Girls and Boys: Keeping Clean and Taking Care of Yourself (PDF)
- Healthy Body and Self Image
Physical Activity
Everyone needs to include physical activity in their life. Lots of kids think that if they aren't good at sports or don't like PE at school that they just aren't "sporty" people who enjoy physical activity. That's not true! It just means they haven't found the activity they enjoy. Physical activity is a key part of a healthy lifestyle. It's needed to build strong muscles, maintain flexibility and balance, and stay at a healthy weight. Kids and teens should be active for at least an hour a day. A walk with a friend, dancing around their bedroom, or chasing the dog in the backyard all count and are fun ways to reduce stress and build a healthy body.
- The Importance of Physical Activity for Kids
- The Benefits of Physical Activity for Children
- Easy Full Body Workout for Teenagers at Home (No Equipment)
- The Best 10 Types of Exercise for Kids Who Get Too Much Screen Time
- Physical Activities for Kids Who Don't Like Sports
- How to Help Kids Who Hate Gym Class
- What Happens When Kids Don't Exercise
Sleep
It can be hard to get enough sleep. Lots of kids and teens have really busy schedules between school, sports, extracurricular activities, family commitments, friends, and homework. Getting enough sleep helps keep students engaged and healthy. When sleep is sacrificed, it's normal to be moody and irritable the next day. Kids younger than 13 need about 10 hours of sleep each night. Teenagers need between 8 and 10 hours of sleep. Try setting up a bedtime routine that's followed every night. When kids are little, parents usually led them through a routine where they have a bath after dinner, get into their pajamas, and are read to until they fall asleep. It's okay to no longer go to sleep right after dinner, but come up with a routine like this: At a certain point in the evening put screens away, do a nighttime hygiene routine, get into pajamas, and then listen to music or read for a little bit before lights out.
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