Hydration
- Make water the drink of choice throughout the day.
- Avoid sugary drinks (soda, juice, energy drinks).
- Offer water at meals and during physical activities.
Nutrition
- Serve regular meals with planned snacks.
- Include vegetables and fruits at every meal.
- Choose protein foods and whole grains.
- Limit ultra‑processed foods high in salt, sugar, or fat.
Sleep
- Establish a consistent, calming bedtime routine.
- Avoid screens at least 60 minutes before sleep.
- Follow age‑appropriate sleep duration recommendations.
Physical activity
- Encourage at least 60 minutes of daily activity.
- Favour outdoor free play and active transportation.
- Reduce prolonged sedentary time (screen time, sitting).
Mealtime habits
- Eat together whenever possible in a calm atmosphere.
- Avoid using food as a reward or punishment.
- Let children listen to their hunger and fullness cues.
Hygiene and safety
- Wash hands before cooking and eating.
- Refrigerate leftovers promptly and keep foods cold.
- Monitor allergies and read food labels.
