Healthy living goals to support developmental and mental health
If you aren't meeting these goals, book a follow up with your primary care provider for additional resources & support.
Exercise goal: 1 hour of daily movement & 20 minutes outside time
Are you meeting this goal? Yes ☐ No ☐
Resources to help:
About the benefits of being active & outside - https://bcparksfoundation.ca/site/assets/files/1697/parx_kids_mental_health_handout.pdf
Tips for being active - https://keltymentalhealth.ca/being-active
Nutrition goal : adequate nutrition to maintain growth, following recommendations from Canada's food guide:
Are you meeting this goal? Yes ☐ No ☐
Resources to help:
Canada Food guide - https://food-guide.canada.ca/en/
If struggling with nutrition: can contact free dietician through healthlink BC - 811 https://www.healthlinkbc.ca/sites/default/files/healthyeating/pdf/dietitian-services.pdf
Sleep goal: To have energy for daily activities. At night to have a consistent and calm bedtime routine. Fall asleep within 30 minutes.
Total sleep required by age group:
toddlers – 11 to 14 hours
preschoolers (3-5 years old) – 10-13 hours
children (6-12 years old) – 9-12 hours
teenagers – 8-10 hours
Are you meeting this goal? Yes ☐ No ☐
Resources to help:
About sleep hygiene - https://keltymentalhealth.ca/simple-sleep-steps
Screen Goal:
For children under 2 years old, screen time is not recommended (they do not learn from it). The exception is video chatting with caring adults, such as extended family.
For children 2 to 5 years old, limit routine or sedentary screen time to about an hour or less per day.
For school age children and youth screen time should not interfering with adequate sleep, daily exercise, school & homework, in person family and/or friend time.
Are you meeting this goal? Yes ☐ No ☐
Resources to help:
- If screen time interfering with the above consider making a family media plan: https://www.healthychildren.org/english/fmp/pages/mediaplan.aspx
About screen time: https://caringforkids.cps.ca/handouts/behavior-and-development/screen-time-and-digital-media
Other resources for active healthy live
Caring for kids Healthy Living Section - a resource created by the Canadian Pediatric Society https://caringforkids.cps.ca/
Kelty Mental health - a resource created by BC Children's hospital - https://keltymentalhealth.ca/healthyliving