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Water
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Guideline
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Video on the guideline for children to drink at least five big or six small glasses a day, why drinking water is important, …
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1
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Tip 1
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Let your child drink water limitless, and make rules concerning soft drink consumption (e.g., always drink water at dinner, except in weekends)
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1
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Tip 2
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Motivate your child to drink water (e.g., fill your child’s favorite goblet with water, and give it to him/her when he/she plays outdoors)
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1
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Fruit
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Guideline
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Video on the guideline for children to eat at least two or three pieces of fruit a day, why eating fruit is important, …
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1
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Tip 1
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Reinforce your child when he/she eats fruit (e.g., by giving a compliment)
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1
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Tip 2
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Make sure that healthy fruit snacks can be eaten easily (e.g., peel and cut the fruit into slice before giving it as a snack to school)
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1
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Vegetables
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Guideline
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Video on the guideline for children to eat at least five to twelve spoons of vegetables a day, why eating vegetables is important, …
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2
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Tip 1
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Motivate your child each time to taste a vegetable he/she does not like (e.g., it can be necessary to present a vegetable more than 10 times to your child before he/she likes it).
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2
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Tip 2
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Make sure that healthy vegetable snacks can be eaten easily (e.g., peel and cut the vegetable into slice before giving it as a snack to school)
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2
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Breakfast
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Tip 1
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Make sure breakfast is a peaceful and calm moment (e.g., the parent can make lunch the evening before so he/she can have breakfast together with the child.)
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2
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Supermarket
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Tip 1
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Involve your child in buying fruit and vegetables in the supermarket.
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2
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Tip 2
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Limit buying unhealthy food as much as possible (e.g., enter into agreements concerning buying cookies before going to the supermarket).
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2
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PA
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Guideline
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Video on the guideline for children to be physically active for at least 1 h a day, why PA is important, …
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3
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Tip 1
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Try to be active in as many ways as possible during the day (e.g., by accompanying your child by bike to school)
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3
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Tip 2
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Be a good model for your child by being physically active together with him/her (e.g., propose some activities you can do together).
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3
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Tip 3
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Motivate your child to be physically active (e.g., when he/she suddenly does not want to go to the youth movement anymore).
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3
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Tip 4
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Make physical activities pleasant for your child (e.g., let him/her choose to walk, roller-skate, ride a scooter…)
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3
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Screen-time
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Guideline
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Video on the guideline for children to limit screen time to 2 h a day, why sedentary behavior is unhealthy, …
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4
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Tip 1
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Enter into agreements about screen-time, and be consistent (e.g., let your child play on his/her Nintendo for 30 min, and make sure he/she stops playing after half an hour).
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4
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Tip 2
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Do not use TV or computer as a mean to keep your child calm (e.g., when you want to do the housekeeping).
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4
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Tip 3
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Do pleasant activities together with your child instead of watching TV (e.g., on a sunny Sunday afternoon you can frisbee, cycle, go to the park,…)
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4
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General
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Time-out
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Video on using time-out when your child really misbehaves.
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4
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