EASY at home

All children have the right to a healthy future. You can help give it to them by teaching them to eat well and stay active.

Jump Rope for Heart is a family-friendly way to help get kids active and create healthy habits for a healthy life. Read on for tips to make Jump a success in your home.

For even more fun and an extra challenge, kids can pick one EASY healthy habit and track how many days in a row they’ve practiced it. Their Healthy Habit streak will show on their fundraising page so that family and friends can cheer them on!

Eat fruits and vegetables

Want to put fruits and veggies centre stage in your home’s meals?

  • Make fruits and vegetables fun! Turn them into cute characters.
  • Keep a supply of your kids’ favourite fruits and veggies on hand.
  • Reach for frozen fruits and veggies when you need them. They’re time savers and just as healthy as fresh - if they don’t have added sugar, salt of unhealthy fats.
  • Check out these heart- and brain-healthy, kid-friendly meals.

Did you know?

The Canada Food Guide recommends filling half your plate (and your kids’ plates!) with fruits and vegetables instead of processed or other foods. Fruits and vegetables offer a host of heart-healthy nutrients that may help reduce the risk of heart disease and stroke.

Active for 1 hour or more

Looking to increase your kids’ physical activity?

  • Be a good role model: Make physical activity a priority in your life.
  • Encourage your kids to walk, bike or scooter to school or around your neighbourhood.
  • Unstructured activity is great, too: shoveling, playing tag, going for a hike or a swim.
  • Read more about kids and physical activity here.

Did you know?

Only 7% of Canadian children and youth get the recommended 60 minutes or more of moderate to vigorous physical activity at least six days a week.

Screens for 2 hours or less

How can you reduce screen your kid’s screen time?

  • Sign them up for teams and games at your local community centre.
  • Track how many hours a day every member of your family spends in front of a screen and compete to see who can reduce their screen time the most.
  • Encourage your kids to play outside with their friends instead of playing video games
  • Learn more about the marketing being aimed at kids online and on TV.

Did you know?

Canadian children and youth are now spending close to 8 hours a day in front of screens.

Yes to water, and no to sugary drinks

Want to make it easier to follow this habit?

  • Have them take a water bottle to school and keep track of how often they fill it
  • Keep a jug of water in the fridge so everyone can have a cold drink whenever they want
  • Add lemons, mint, berries or cucumber slices to some water and enjoy the different flavours
  • Read more about reducing sugar in our drinks and our diets.

Did you know?

A 250 mL serving of 100% orange juice has 5.5 teaspoons of added sugar?