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September is Childhood Obesity Awareness Month, and as children and families start their new school year routines, it’s a perfect time to reflect on and refresh your family’s healthy habits. As families settle into new school-year routines this month, the YMCA of Greater Toledo is offering tips to help Northwest Ohio and Southeast Michigan families incorporate healthy eating and physical activity into their lives.

Eat & Drink Healthy

Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three servings at every meal. As a family choose a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Keep full water bottles available in cars and back packs.

Play Every Day/ Go Outside

Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and body moving.

Get Together

Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, take a break from electronics and spend one-to-one time each day together, enjoying one another’s company.

Reduce Recreational Screen Time

Time spent in front of a television, computer, tablet, cell phone or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e., turn off screens during meals, charge electronics/screens in the kitchen overnight, go for a walk after a meal, set a timer to remind you to power down the screen).

Sleep Well

Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure your bodies are preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night. Adults should aim for seven to eight hours nightly.