Everyone knows 911 is the number to call for most emergencies.

And now there’s 988—the new national number to call for mental-health crises.

Making Healthy Changes

For most overweight children, weight shouldn’t be the main concern. Instead, healthy eating and physical activity should be. If healthy habits are adopted, the weight will balance itself out as the child grows. I generally talk to my patients about the 5-2-1-0 rule.

5 Eat five servings of fruits and vegetables daily. Include these items as healthy snacks and in regular meals. Avoid versions that contain added sugar or salt. The fresher, the better!

2 Limit screen time to no more than two hours a day. This includes phones, tablets, computers, game consoles and TV. As well as promoting inactivity and contributing to obesity, screen time gets in the way of social and emotional bonding. And studies show that families who eat while watching TV eat larger portions.

1 Get one hour of physical activity daily. Most kids get some physical activity at school. I always encourage my patients to walk, ride bicycles, play or engage in extracurricular activities. Activities that promote healthy bonds with others increase your “happy hormones,” which help you want to keep moving!

0 Eliminate sugar-sweetened drinks. These include fruit drinks, sodas and sports drinks. Water is always the best option and promotes healthy metabolism. To add some flavor, try infusing water with fresh fruits. A general rule of thumb for children is six eight-ounce glasses of water per day.

Other Healthy Habits

In our culture, large portions have become the norm. We often expect our kiddos to “clean their plate” regardless of portion size. But your child’s stomach is only about the size of their closed fist. Using the size of their hand as a guide to portions is a quick and easy method to avoid overserving. And it’s a method that can be used life-long.

• A closed fist is a serving of fruit, vegetables, pasta, rice or cereal.

• A palm is the serving size of meat.

• A thumb is the serving size of added fats like butter, mayo, peanut butter, etc.

Getting enough sleep is important to battling obesity as well. When we’re sleepy, we tend to eat more and be less active. According to the American Academy of Pediatrics, toddlers need 11 to 14 hours of sleep a day. Preschoolers should get 10 to 13. Elementary-aged children need 9 to 12 and teenagers 8 to 10.

Don’t forget to model healthy changes in your own life. Our children mirror our behaviors.

Change doesn’t happen overnight. Good habits last longer if progress is slower. I know it can be frustrating, but over time, making just a few good choices every day adds up to a much healthier life.