Watch Promoting Mental Health: Finding a Shared Language -- a six minute video to create a better understanding about mental health and well-being

Follow these tips every day to promote your child’s physical health and mental well-being

ü  Try to get 10 or more hours of sleep.

ü  Keep your child’s bedtime about the same time every night and on weekends. 

ü  Create a bedtime routine with your child.

ü  Practice deep breathing together to help relax before bedtime.

ü  Encourage your child to be active during the day.

ü  Limit the time children spend on the TV, computer (outside of school work), electronic games and other screens. Aim for 2 hours or less of screen time

ü  Turn off the TV when no one is watching.

ü  Keep TVs, video games and computers out of your child’s bedroom. The light and sound from screens prevents children from sleeping.

ü  Spend free time being active as a family by going for walks, biking or visiting a nearby playground. 

ü  Keep a bag of play and sports equipment to bring outside.

ü  Have games, puzzles, crafts and books ready when children are looking for activities

ü  Eat meals together as a family with the TV turned off; encourage everyone to talk about his/her day.

ü  Eat meals or snacks together as often as you can. Children are more likely to try foods when they see adults enjoying them.

ü  Avoid food and drinks that have caffeine (colas, chocolate, tea, coffee).

ü  Have vegetables and/or fruit with meals and snacks.

ü  Avoid giving your child snacks high in sugar, fat and salt.

ü  Keep fruit in a bowl on the table and cut vegetables in the fridge so that they are ready to eat.

ü  Try a new vegetable every week; ask children to help pick it out. It could take 10 or more times before children taste and accept a new food, so keep trying!