Children's Hospital of The King's Daughters



Summer, 2019Summer is a great chance to take a break from the routine that the school year brings. No rush in the mornings and free time for weeks at a time can be a lot of fun! However, breaking your normal routine can also put you at risk for making less healthy choices. In this issue, your Healthy You team would like to give you some tips to stay on track with your goals all summer long. SleepGoing to sleep at a regular set time may not seem as important when you don't need to be at school each day, but kids who don't get enough sleep during the summer often struggle with extra weight gain. Kids who sleep less have less energy to be active during the day. Tired kids who hang around the house all day are also more likely to snack on junk food without really thinking about it. Want to limit the all night sleepovers and gaming marathons? Help your family stay on track by using these tips to maintain a regular sleep schedule:Set a regular family dinner timeGo outside for some fresh air and exercise every day (aim for at least 60 minutes a day)Set a consistent bedtime (even if it's a bit later than during the school year, going to sleep at the same time each day will help your body get the sleep it needs)Turn off all screens 1 hour before bedtime (try to limit screen time to less than 2 hours for the whole day)Make sure teens are awake by 9:00 or 10:00 amWaterMake sure everyone is getting enough water during the summer months. Sure, there are lots of other drink options available, but nothing is better for you than a large glass of water on a hot day. Want to add a little flavor to your water? Try adding a slice of lemon, lime, orange, berries, or even mint leaves to your water bottle. Need a chill? frozen fruit can make a great water addition as well. How much water each person needs depends on heat, humidity, activity, age, weight, and a number of different factors. Below is a quick guide from the Academy of Nutrition and Dietetics to show how much water kids of all ages need. If you think the numbers look high, keep in mind that these are recommendations for total water per day - this includes water that is in our food. Fruits and vegetables have much more water in them than other foods we eat. Making sure that all family members are eating a variety of fruits and vegetables every day will help meet your water goals!Age RangeGenderTotal Water (cups/day) *8 oz in a cup4 to 8 yearsgirls and boys7 9 to 13 yearsgirls9boys1014 to 18 yearsgirls10boys14Activity/Screen time limitsRainbow Veggie Wraps from Ingredients:4 multigrain or whole wheat tortillas1 cup hummus (try garlic, olive, or roasted red pepper flavors)2 oz thinly sliced cheddar cheese1 1/3 cup baby spinach1 cup sliced red bell pepper1 cup broccoli sprouts1 cup thinly shredded red cabbage1 cup julienned carrotsGreen goddess dressing for servingDirections:Spread each tortilla with 1/4 cup hummus. Top each with 1/4 of the cheddar, spinach, bell pepper, sprouts, cabbage and carrots. Roll up each wrap.Slice the wraps into 1-inch rounds. Serve with dressing for dipping. ................
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