Coronavirus (COVID-19): Keeping Families Healthyenparentshttps://kidshealth.org/EN/images/headers/KH_generic_header_03_2.jpgWe're spending more time at home to help prevent the spread of coronavirus (COVID-19). Here are some tips to keep everyone active and eating well while you are at home.coronavirus, covid-19, fitness, weight, eating, portions, snacks, healthy food, stay in shape, quarantine, lockdown, social distancing, stuck in the house, kids are bored, not gain weight, fitness, physical activity, exercise, exercising05/14/202007/29/202007/29/2020Linhda Nguyen, PA07/22/20207682cf1a-36eb-48c1-bab5-0ed57106afd8https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-healthy-at-home.html/<p>We're spending more time at home to help prevent the spread of the coronavirus that causes <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus.html/">COVID-19</a>. But that's made it easy for families to fall out of normal routines. Relaxed schedules, more screen time, changes in access to food, and no regular recess or gym class can add up to unhealthy weight gain and reduced fitness.</p> <p>So, what can you do to help your family stay healthy? Here are some tips to keep everyone active and eating well.</p> <h3>Is Snacking OK?</h3> <p><a href="https://kidshealth.org/ws/RadyChildrens/en/parents/snacking.html/">Healthy snacks</a> can help manage hunger and boost nutrition. An occasional treat is fine, but serve good-for-you snacks most of the time.</p> <p>Set regular meal and snack times to avoid all-day grazing. Serve 3 meals and 1 to 2 scheduled snacks each day. When it's time to eat, have kids sit at the table and not in front of a screen. This way, kids are focused on the food in front of them and less likely to overeat.</p> <h3>What Should I Serve?</h3> <p>Make your home a healthy food zone. Put the focus on:</p> <ul> <li><strong>fruits and vegetables.</strong> Fresh is great, but frozen or canned fruit and veggies are good options, especially when you want to limit trips to the grocery store. Just choose ones with no added salt, sugar, syrups, or sauces.</li> <li><strong>whole grains</strong>, such as whole-grain bread, brown rice, quinoa, and whole-wheat pasta</li> <li><strong>foods high in protein</strong>, such as lean meats, dried or canned beans, eggs, and peanut butter</li> </ul> <h3>What Kinds of Food Should We Avoid?</h3> <p>Chips, cookies, and ice cream are OK once in a while, but not every day. Keep junk food and treats out of the house so your kids are not tempted.</p> <p>Save sugary drinks, like soda, juice, <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/power-drinks.html/">sports drinks</a>, and sweet teas for special times. Offer water and milk instead.</p> <p>Packaged foods and prepared meals are convenient, but can be high in fat, sugar, and calories. Check food labels and choose the healthier options.</p> <h3>How Active Should Kids Be?</h3> <p>Encourage your <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/active-kids.html/">kids to be active</a> for least 30 minutes each day. Whenever possible, let them go outside and play. Go for a walk, run, <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/bike-safety.html/">bike ride</a>, or play sports like soccer, basketball, or whiffle ball together as a family.</p> <p>Remember to keep at least <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-social-distancing.html/">6 feet from people</a> you don't live with when you are out. Kids over 2 years old and adults should wear a <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-masks.html/">mask or cloth face covering</a> if they can't stay apart from others.&nbsp;<strong>Children under 2 years old should not wear a mask.</strong></p> <p>On cold or rainy days, look for ways for kids to be active inside. Try dancing, yoga, exercise videos, apps, or online classes.</p> <h3>How Much Sleep Do Kids Need?</h3> <p>Getting enough sleep has many health benefits, and helps kids keep a healthy weight. Help your kids get to bed on time and wake up at the same time every day. Skip daytime naps for older kids, and turn off all screens at least 1 hour before bed.</p> <p><a href="https://kidshealth.org/ws/RadyChildrens/en/parents/sleep.html/">Sleep</a> needs vary from child to child. But try for:</p> <ul> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/parents/sleep12yr.html/">toddlers</a>: 11&ndash;14 hours, including daytime naps</li> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/parents/sleep-preschool.html/">preschoolers</a>: 10&ndash;13 hours, including naps</li> <li>school-age kids and preteens: 9&ndash;12 hours a night</li> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/parents/sleep-problems.html/">teens</a>: 8&ndash;10 hours a night</li> </ul> <h3>Why Is a Schedule Important?</h3> <p>Daily schedules can help everyone stick to routines. Besides setting consistent times for sleeping and eating, schedule time for:</p> <ul> <li>school work, online classes, and reading</li> <li>daily "gym class," recess, and other times to be active</li> <li>screen time outside of school work</li> <li>chores or other household tasks</li> <li>family time to play games, watch a movie, or do other things together, like baking</li> </ul> <h3>What Else Should I Know?</h3> <p>The coronavirus pandemic has changed the world in many ways. A focus on healthy habits, like eating well and staying active, can help kids and parents keep a sense of control during an uncertain time.</p> <p>Be a good role model for your kids by:</p> <ul> <li>enjoying healthy foods and not overeating</li> <li>being active every day</li> <li>limiting your own screen time</li> <li>finding ways to <a href="https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-calm.html/">manage stress</a></li> <li>getting plenty of sleep</li> </ul>Coronavirus (COVID-19): Mantener sanas a las familiasEstamos pasando más tiempo en casa para ayudar a prevenir la propagación del coronavirus (COVID-19). He aquí algunos consejos para mantener a todos activos y comiendo bien mientras están en casa.https://kidshealth.org/ws/RadyChildrens/es/parents/coronavirus-healthy-at-home-esp.html/893bbc19-a812-41f5-a0e0-430be1d8cece
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Coronavirus (COVID-19): Helping Kids Get Used to MasksPeople are wearing masks to help slow the spread of coronavirus (COVID-19). Some toddlers and young children may feel uneasy about masks. Here's how to reassure your child.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-masks.html/3853b4d8-a58e-45fb-acfb-9bf0b4564e28
Coronavirus (COVID-19): Is it Safe to Send Kids Back to School?Parents are wondering whether it's safe to send their kids back to school during the coronavirus (COVID-19) pandemic. Here are some things to think about as you decide.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-school.html/78fb9154-0edc-49e4-b0a5-401c880fb2cf
Coronavirus (COVID-19): Kids & Medical Care During the PandemicThe coronavirus (COVID-19) pandemic has put many doctor visits on hold. But kids should see their doctors for well-child visits and other care. Here's what parents should know.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-checkups.html/67bec9ac-b9f9-43fa-a307-e8ed679421fd
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How Much Food Should I Eat?Lots of us don't realize we're eating too much because we've become so used to large portions. This article for teens helps you take control of your plate.https://kidshealth.org/ws/RadyChildrens/en/teens/portion-size.html/c51aa81e-aef0-4860-b4fe-2d436c8f0f84
Keeping Portions Under ControlWaistlines have been expanding over the last few decades. Part of the problem is what we eat, but another is quantity. Are our plates simply piled too high?https://kidshealth.org/ws/RadyChildrens/en/parents/portions.html/1d063504-d67e-4620-825f-e6b465097df6
Kids and ExerciseBesides enjoying the health benefits of regular exercise, kids who are physically fit are better able to handle physical and emotional challenges.https://kidshealth.org/ws/RadyChildrens/en/parents/exercise.html/f2ac8b06-6d72-4382-8b53-dee0908bc566
Managing Your WeightHas your doctor told you to lose weight? Get ideas on food, fitness, and staying motivated. We've also got weight management tools and recipes designed just for teens.https://kidshealth.org/ws/RadyChildrens/en/teens/center/weight-center.html/8de0bf98-4fe9-4783-9652-308bd6d10bbb
Screen Time Guidelines for Babies and ToddlersNot sure how much screen time is appropriate for your baby or toddler? Get advice here.https://kidshealth.org/ws/RadyChildrens/en/parents/screentime-baby-todd.html/cdc8856a-b0b5-4247-8ec5-24c8da6537e9
Screen Time Guidelines for Big KidsNot sure how much screen time is appropriate for your big kid? Get advice here.https://kidshealth.org/ws/RadyChildrens/en/parents/screentime-bigkids.html/c5e69081-fd7f-4bb9-ba9b-a81744173761
Screen Time Guidelines for PreschoolersNot sure how much screen time is appropriate for your preschooler? Get advice here. https://kidshealth.org/ws/RadyChildrens/en/parents/screentime-preschool.html/a8ac3c4f-09b1-4464-87c2-a9fcec5ca2eb
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Smart SnackingHealthy snacks are essential for busy teens. Find out how eating nutritious snacks throughout the day can keep your energy level high and your mind alert.https://kidshealth.org/ws/RadyChildrens/en/teens/healthy-snacks.html/4899853f-928b-4117-a85f-60da42dd3df6
SnacksIf the right foods are offered at the right times, snacks can play an important role in managing kids' hunger and boosting nutrition.https://kidshealth.org/ws/RadyChildrens/en/parents/snacking.html/8cbc8b72-a389-4c19-9766-8055a94bbbb7
Snacks for PreschoolersHealthy and well-timed snacks can help fill in nutritional gaps for preschoolers. But how do you turn yours into a smart snacker?https://kidshealth.org/ws/RadyChildrens/en/parents/preschool-snacks.html/b55b5073-6588-49a5-b672-ccdd689616d8
Snacks for ToddlersSome toddlers may seem too busy exploring to slow down and eat. Others may be fickle about food or refuse to eat at mealtime. That's where healthy, well-timed snacks come in.https://kidshealth.org/ws/RadyChildrens/en/parents/toddler-snacks.html/80d7a0b7-8d30-432c-aee6-4098ef0b6d98
Staying at a Healthy WeightHere are some practical, everyday tips on making exercise and healthy eating work for you instead of feeling like it's the other way around.https://kidshealth.org/ws/RadyChildrens/en/teens/healthy-weight.html/e95fb0d9-a5db-48bb-bf5b-98066dcb6e4c
Understanding Coronavirus (COVID-19)Looking for information about coronavirus (COVID-19)? Our articles and videos explain what the virus is, ways to prevent it from spreading, what it means for school and learning, and much more.https://kidshealth.org/ws/RadyChildrens/en/parents/coronavirus-landing-page.html/44f68df4-1c20-4790-b45f-3c1abe7342f0
Why Exercise Is WiseGetting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally. Find out why.https://kidshealth.org/ws/RadyChildrens/en/teens/exercise-wise.html/1533a4c6-6d86-4e3d-9163-7797e214e101
Your Child's Weight"What's the right weight for my child?" is one of the most common questions parents have. It seems like a simple one, but it's not always easy to answer.https://kidshealth.org/ws/RadyChildrens/en/parents/childs-weight.html/47c960bc-61c9-4a05-933d-50f57967c0a7
kh:age-allAgesOrAgeAgnostickh:clinicalDesignation-gastroenterologyAndNutritionWeightManagementkh:genre-articlekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementHealthy Eating & Your Familyhttps://kidshealth.org/ws/RadyChildrens/en/parents/nutrition-center/healthy-eating/820bad5b-c255-4034-b617-dc1d9e09ab97Staying Fithttps://kidshealth.org/ws/RadyChildrens/en/parents/nutrition-center/staying-fit/e2c09005-3007-4117-9b82-1a2401cdf977