Stay Strong, Stay Healthy! A Guide for Kids

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Staying healthy is like being a superhero—your body needs strength, energy, and protection to help you grow, play, learn, and explore. The great news is that you don’t need a cape to be strong and healthy—you just need to follow a few simple habits every day.

Whether you're running around on the playground or building with blocks at home, taking care of your body helps you do your best. Here’s your very own guide to staying strong and healthy—kid-style!

1. Eat a Rainbow Every Day

Healthy food is fuel for your body—just like gas for a car! To stay strong, you need to eat a variety of foods, especially fruits and vegetables.

A fun way to do this is by creating a rainbow plate. Try to eat foods that are red, orange, yellow, green, blue or purple, and white. Each color has special powers to help your body in different ways. For example:

• Red foods like strawberries help your heart.

• Orange foods like carrots help your eyes.

• Green foods like broccoli make your bones strong.

• Blue/purple foods like blueberries are great for your brain.

Try this: Create a snack tray with colorful fruits and veggies. Try naming each food and matching them to the colors of the rainbow. You can even read Eat A Rainbow, Ellie: Colorful Snack Time for a Healthy Little Chick for a fun story on this topic!

2. Drink Water Like a Champ

Water is your body’s best friend. It keeps you cool, helps your brain think clearly, and gives your muscles energy to move.

While juice and soda might taste fun, they usually come with too much sugar. Water is the real superhero drink!

Healthy tip: Keep a water bottle with you and decorate it with stickers so it’s fun to use. Try to take a few sips every hour, especially after playing or exercising.

3. Move Your Body Every Day

Your body loves to move! Running, jumping, climbing, dancing—every time you move, your muscles get stronger and your heart gets happier.

Moving isn’t just for gym class. You can dance in your room, play tag with your friends, ride a bike, or even help clean up toys.

Try this game: Create a “Movement Jar” filled with action cards (like "do 10 jumping jacks" or "hop like a frog 5 times"). Pick one each morning and move your body in silly and fun ways!

4. Sleep Like a Super Sleeper

Sleep helps your body grow, your brain rest, and your mood stay happy. Without enough sleep, you might feel cranky or tired—and nobody wants that!

Most kids need 9–12 hours of sleep each night, depending on their age.

Bedtime tip: Create a calming routine—brush your teeth, read a story, and go to bed at the same time every night. A favorite bedtime book like Ellie the Chick’s Nighty-Night Routine can make sleep something to look forward to.

5. Wash Away the Germs

Tiny germs live everywhere—on toys, door handles, and even on your hands. Washing your hands is one of the best ways to stop germs from making you sick.

Always wash your hands:

• Before eating

• After using the bathroom

• After playing outside

• After coughing or sneezing

Washing tip: Sing the “Happy Birthday” song twice while scrubbing your hands with soap and water. It makes handwashing fun and long enough to get rid of the germs!

6. Visit the Doctor and Dentist

Doctors and dentists help you stay healthy by checking your body and making sure everything is working well. You might get a check-up, a shot, or have your teeth cleaned.

Even if you feel fine, regular visits help catch problems early and keep you strong.

‍⚕️ Be brave: If you’re nervous about a doctor visit, talk to your parents or bring a favorite stuffed animal. Reading books like Ellie Goes to The Doctor can also help you understand what to expect and feel more comfortable.

7. Practice a Happy, Healthy Mind

Staying healthy isn't just about your body—your feelings matter too! A healthy mind helps you focus, feel calm, and enjoy each day.

Some ways to take care of your mind:

• Talk about your feelings with someone you trust.

• Take deep breaths when you're upset.

• Play with friends and spend time with people you love.

Mindful moment: Sit quietly, close your eyes, and take five deep breaths. Imagine a happy place, like a sunny park or your favorite playground. Do this any time you need to feel calm.

8. Say Please, Thank You, and Smile Often

Being kind and showing good manners helps everyone feel happy—including you! Saying “please,” “thank you,” and sharing with others creates a healthy heart and a happy world.

Try reading Say Please, Ellie: Learning How to Say the Magic Word to learn about how being polite makes you a better friend.

Final Thought: You’re a Healthy Hero!

Remember, staying strong and healthy isn’t about being perfect—it’s about trying your best every day. With your superhero habits—eating well, moving your body, sleeping enough, staying clean, and being kind—you’re building a body and mind that’s ready for anything.

So go ahead—drink your water, crunch that carrot, wash those hands, and smile big. You’ve got this!