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. 2015 Aug 27;12:E136. doi: 10.5888/pcd12.150165

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Children need 60 minutes of physical activity a day. Physical activity is important for children and adults of all ages. Being active as a family is good for everyone. Turn off the TV. Set a rule that no one can spend longer than 2 hours per day playing video games, watching TV, and using the computer (except for school work). Drink water or unflavored milk instead of sugary drinks. Soda, energy drinks, and sports drinks are a major source of unnecessary sugar and calories. Even 100% fruit juice has lots of calories, so it’s better to eat the fruit than to drink juice! Make half your plate fruits and vegetables. Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. —Adapted from the USDA Center for Nutrition Policy and Promotion’s ChooseMyPlate.gov Web site. Work with your school. Ask your child’s school what parents can do to make it a healthier place for kids. Avoid oversized portions. Use smaller plates and bowls at meals to help with portion control. Instead of eating out of a package, portion out foods before you eat. Note to parents. What you do matters! Kids see what you eat and drink and know when you exercise. Your children pay more attention to what you do than to what you say. Created by the University of California, Berkeley, School of Public Health. — BMI Report (back side of the report).