The most important thing to remember is that leading a healthy, active life can be fun!

Helpful WebsitesThe websites below contain healthy lifestyle information that your family may find helpful.

www.chw.edu.auwww.freshforkids.com.auwww.gofor2and5.com.auwww.goodforkids.nsw.gov.auwww.healthykids.com.auwww.heartfoundation.org.au

For further information please talk to your family GP or other health professional.

Like to know more?For more information, please contact your local health professional.

Department of Weight Management Cnr Hawkesbury Road & Hainsworth StreetLocked Bag 4001 Westmead NSW 2145Telephone: (02) 9845 0000Website: www.chw.edu.au

Department of Weight Management

Make Water the Main Drink To encourage kids to drink water you can:• gradually water down fruit juice, soft drink or cordial• add some pieces of fruit frozen in ice cubes.

Limit the Number of “Extra Foods”

Include Breakfast in Your Three Main Meals of the Day

Limit Screen Time to Two Hours a Day

Be Active for at Least One Hour a DayKids can keep active if they:• help with jobs around the house• dance to music• take the dog for a walk• walk to the shops/schools/park.

Being active every day helps kids stay healthy. Physical activity can be done in small amounts over the day.

When kids watch TV, use the computer, or play video games, they don’t use up a lot of energy. It’s important to limit kids’ screen time and encourage them to get active instead.

Breakfast is the most important meal of the day – it gives kids the energy they need to get moving!

“Extra foods” are foods not needed for good health. They are generally foods high in fat, sugar and salt such as take away food (including pizza) or unhealthy snacks (including chocolate and crisps). It’s important to only eat these foods occasionally as part of a healthy, balanced diet. Parents can help kids get healthy by providing healthier choices such as a slice of raisin bread, small fruit muffin or crispbread with reduced fat cheese.

Healthy breakfasts include:• fruit smoothies – made with low fat milk (for kids over 2 years) and fruit• baked beans or scrambled eggs on toast• congee (asian rice porridge) with lean meat/vegetables.

Water is the best drink for kids when they are thirsty. It’s important that kids always have water available. The fluoride in tap water also helps strengthen kids’ teeth.

By following the five healthy lifestyle steps, all families can ‘Blast Off!’ to better health.

This means the whole family can enjoy being healthy and kids are less likely to develop:

insulin resistance

depression

high blood pressure

heart disease