Healthy habits. For life.

Your body is more than half water. Water carries nutrients, cools you with sweat and helps your brain focus.

Thirst, a dry mouth, headache, tiredness and dark yellow urine can mean you need more water.

Water and plain milk are the best everyday drinks. Sugary drinks add sugar without filling you up; energy drinks are not for kids.

Make half your plate fruits and vegetables, about a quarter grains (half of them whole) and a quarter protein, with dairy or a fortified soy alternative.

Children and teens should have less than 25 grams (about 6 teaspoons) of added sugar a day. One teaspoon of sugar is about 4 grams.

Check the serving size first. On % Daily Value, 5% or less is low and 20% or more is high.

Carbohydrates and fats give energy, protein builds and repairs, and vitamins, minerals, fiber and water keep the body working.

Calcium and vitamin D, plus jumping and running, build strong bones. Childhood and the teen years are when you build most of your bone strength.

Eating regular meals, including breakfast, gives steady energy for learning and play.

Clean, separate, cook and chill: wash hands, keep raw meat apart, cook to safe temperatures and refrigerate leftovers within 2 hours.

Children and teens ages 6–17 need at least 60 minutes of moderate-to-vigorous activity every day.

Running, swimming, biking and dancing make the heart and lungs stronger. Vigorous activity at least 3 days a week.

Climbing, push-ups, jumping and playing sports build muscles and bones, at least 3 days a week.

Easy movement before exercise and gentle stretching after help prevent injuries.

Long stretches of sitting are bad for health. Get up and move often.

Ages 6–12 need 9–12 hours a night; teens 13–18 need 8–10 hours.

During sleep the brain stores memories, the body grows and repairs, and the immune system recharges.

A regular bedtime and wake time, a dark, cool, quiet room and a calm routine help you fall asleep.

Screen light and exciting content keep the brain awake. Turn screens off at least 30–60 minutes before bed.

Wet, lather with soap, scrub for 20 seconds, rinse and dry. It’s one of the best ways to stop germs.

Bacteria and viruses are tiny living things (or particles) that can cause illness. Many spread by hands, coughs and sneezes.

Cough or sneeze into a tissue or your elbow, then wash your hands.

Vaccines safely train the immune system to recognize and fight certain germs.

Antibiotics fight bacteria, not viruses like colds and flu. Use them only when a doctor prescribes them.

Brush twice a day for two minutes with fluoride toothpaste and clean between teeth daily.

Take screen breaks with the 20-20-20 rule and play outside; daylight helps young eyes develop.

Loud sounds can damage hearing for life. Keep headphone volume low and take breaks.

Your heart is a muscle that pumps blood around your body about 100,000 times a day.

Lungs bring in oxygen and remove carbon dioxide. The diaphragm muscle helps you breathe.

Adults have 206 bones. Muscles pull on bones so you can move.

Your brain controls thinking, feelings and movement. It keeps developing into your mid-20s.

The body keeps temperature, water and blood sugar in a steady, safe range.

Skin, white blood cells and antibodies defend the body. Sleep, food and vaccines help it work well.

Putting a name to a feeling (“I feel worried”) helps calm it down and helps others understand.

Slow breathing, exercise, sleep, time outside and talking to someone help the body calm stress.

Talking to a parent, teacher, counselor or doctor is a strong, healthy choice. In the US, teens can call or text 988 any time.

Speaking to yourself as you would to a friend builds resilience and confidence.

Wear a fitted helmet for biking, scooters and skating. It sits level, two fingers above the eyebrows.

Use broad-spectrum sunscreen SPF 30 or higher, reapply every 2 hours and after swimming, and wear a hat and shade.

Swim with a buddy where an adult or lifeguard is watching, and wear a life jacket on boats.

Stay calm, get an adult and call your emergency number (911 in the US and Canada, 112 across Europe). Know your address.

Clean small cuts with water, press firmly on bleeding, and cool burns under cool running water.

If a teen or adult collapses and is not breathing normally: call for help, then push hard and fast in the center of the chest, 100–120 times a minute.

After a hit to the head, stop playing and tell an adult. When in doubt, sit it out.

Make a family media plan: screen-free meals and bedrooms, and time for sleep, play and homework first.

Sit back with feet flat and screens at eye level. Take movement breaks.

Only take medicine from a trusted adult, exactly as the label or doctor says. Never share prescriptions.

Nicotine (including vapes), alcohol and drugs harm a growing brain and can be addictive.

Habits grow from a cue, a routine and a reward. Small, easy steps repeated daily stick best.