Southwestern Public Health is here to help you and your family. Please call us or contact your health care provider if you have questions about parenting, planning a pregnancy, being pregnant, or breastfeeding. We also provide some helpful parenting information for these ages and stages:
Keeping kids healthy
The Looksee Checklist is a simple, easy-to-use tool to help you check a child’s development from infancy to six years of age, using a short list of “yes” or “no” questions. Learn more about caring for kids from the Canadian Paediatric Society.
The numbers 10-5-2-1-0 refer to the sleep, nutrition, screen-time, exercise and sugary drinks that are recommended to keep children healthy. Find more advice for healthy eating at every life stage.
10 or more hours of sleep each night
- Keep bedtime about the same time each night and create a bedtime routine
- Keep screens (TVs, video games and computers) out of your child’s bedroom
- Avoid caffeine (colas, chocolate, teas, coffee)
- Practice deep breathing together to relax before bed
5 or more vegetables and fruit each day
- Fill half the plate with vegetables and fruit
- Eat meals or snacks together as often as you can
- Avoid snacks that are high in sugar, fat and salt
- Keep fruit in a bowl on the table and cut vegetables in the fridge so they are ready to eat
- Try a new vegetable every week and ask children to help pick it out
2 hours or less of screen time each day
- Limit time on the TV, computer (outside of school work), electronic games and other screens
- Turn off the TV when no one is watching
- Eat meals together with the TV off and encourage everyone to talk about their day
- Spend free time outdoors, being active or learning a new skill
- Have games, puzzles, crafts and books ready for when children are looking for activities
1 hour or more of physical activity each day
- Provide space and time for children to be active
- Let children choose activities that increase their heart rate and make them out of breath such as soccer, swimming, dancing, skipping or playground games
- Practice movement skills like throwing, running and jumping
- Plan to do something active as a family every day such as dancing after dinner, taking a walk together or playing an active game
- Involve children in household chores
- Encourage walking or cycling to school, the store or to the park
0 sugar-sweetened drinks each day
- Avoid sugar-sweetened drinks such as soft drinks and fruit drinks
- Offer water throughout the day and pack a reusable water bottle for school or other activities
- Encourage children to drink 2 cups of milk alternative or milk with calcium and vitamin D
- Limit juice to no more than 1 cup of unsweetened 100% fruit juice per day
- Avoid energy drinks and sports drinks
Resources
EarlyON Child and Family Centres offer free, high-quality programs for families and children from birth to 6 years old. You can learn and play with your child, meet people and get advice from early childhood professionals.
Is your child entering or already attending school? Learn about the work we do at Public Health to create healthy school environments in your community.
Need more support?
Call our Know & Grow Line
Speak to a Public Health Nurse to get the answers to all the questions you never knew you had.
- In Oxford County, call the Know & Grow Line at 519-421-9901 x 3473
- In Elgin County, call the Know & Grow Line at 519-631-9900 x 1400