Healthy Kids Community Challenge Themes

Water Does Wonders

Water is essential for good health. It is also a simple, convenient, and low-cost option for quenching thirst.

Our bodies are made up of approximately 60 per cent water. Wee need water for many vital bodily functions. We become dehydrated if we don't get enough water or other fluids. What is most important is that a person drinks enough fluids to quench their thirst and feel hydrated.

Water is an excellent choice of fluid as it has no calories, no sugar and is generally free and easily available. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot and humid weather. When exercising, a good goal is to drink 1/2 to 2 cups of water every 15 to 20 minutes.

Sugar-sweetened beverages are a concern for children's health. They can replace more nutritious choices and contribute extra calories and sugar to children's diets.Excess sugar intake is associated with other negative health outcomes such as an increased number of dental cavities, and among adults, an increased risk of heart disease and type 2 diabetes.

How can families encourage kids to choose water?

  • Support healthy, whole food options - Fill half your plate with vegetables and fruit. Teach kids that eating a piece of fruit or cut up vegetables is a better choice then reaching for juice.
  • Parent role models - when parents and caregivers make healthy drink choices like water, kids are more likely to follow. Community members and programs can also be important positive role models.
  • Develop healthy eating routines

Choose to Boost Veggies and Fruit

Theme III, Choose to Boost Veggies and Fruit, encourages kids and families to reach for more vegetables and fruit. Canada's Food Guide recommends children aged 2-13 years old eat 4-6 servings of veggies and fruit each day. 

Vegetables and fruit contain many nutrients that protect our health and fuel our bodies providing essential vitamins, minerals and fibre. Eating a diet rich in vegetables and fruit may reduce the risk of certain types of cancer andheart disease. This type of diet is also linked to healthy weights.

Canada's Food Guide recommends that children:

  • Eat a mix of different vegetables and fruit each day (eat at least one dark green and one orange vegetable each day)
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Try steamed, baked or stir-fried!
  • Have whole vegetables and fruit more often than juice. Fruit juice contains as much sugar and calories as soft drinks 

How can families choose to boost veggies and fruit at home?

  • Be a positive role model
  • Expose children to a variety of different vegetables and fruit when they are young
  • Eat Vegetables and Fruit with meals and snacks - plan meals around vegetables
  • Try new vegetables and fruit
  • Enjoy meals and snacks together away from the TV
  • Get kids involved
  • Think about starting a garden or participating in a community garden

Healthy Kids Community Challenge 

Fact Sheet - Water Does Wonders Download as a PDF

Fact Sheet - Water Does Wonders, Background & Evidence Download as a PDF

Infographic - Water Does Wonders Download as a PDF

Fact Sheet - Choose to boost veggies and fruit, Parents Download as a PDF

Fact Sheet - Choose to boost veggies and fruit, Background & Evidence Download as a PDF

Fruits & Vegetables in Season Download as a PDF



SipSmart Flavoured Water Recipes Download as a PDF

EatRight Ontario Link to an external website

Simcoe Muskoka District Health Unit - Healthy Eating Link to an external website