Our five missions help families achieve their best health. They lay the groundwork for all other healthy habits that follow. Each mission is something that everyone in the family should work on.

Because it takes about 30 days to build a habit, work on each mission for at least four weeks before moving on to the next one. Once you complete all five missions, your family's health and well-being will greatly improve.

Why it matters: Family meals support better nutrition, communication, and well-being.

Tips:

• Plan set days and times on the calendar to eat family meals. Start with three family meals per week.
• Clear off the kitchen or dining room table so the family has a place to eat.
• Turn off screens.
• Serve the same foods for all family members regardless of their size.

Try this: Post a goal on your fridge: “We will eat dinner together _____ days per week.”

Explore more:

• The Family Dinner Project
• The Kids Cook Monday

Why it matters: Eating every two to four hours, depending on your child’s age, supports healthy growth.

Tips:

• Offer meals and snacks at regular times (three meals and one to two snacks per day).
• Avoid all-day grazing or snacking. This can lead to rapid weight gain. Boredom isn’t hunger.
• Increase the variety of fruits and vegetables you serve.
• Allow only water between meals and snacks.

Try this: If it’s not time for a meal or snack, say “The kitchen is closed." Offer water and suggest an activity to keep them occupied.

Explore more:

• Smart snacking tips
• Try fruits and vegetables in different ways
• Diet history log for tracking meals and snacks

Why it matters: Regular physical activity helps improve mood, energy, and maintain a healthy weight.

Tips:

• Start with one to two active days a week.
• Move together — walk, bike, swim, dance, or stretch as a family.

Try this: Set a family activity goal and track it on your fridge or a calendar. Use this chart to help keep track.

Why it matters: Too much screen time can cause weight gain, lower grades, poor sleep, and weaker muscles and bones. Screens include TVs, computers, video games, smartphones, and tablets.

Tips:

• Start by cutting back by 30 minutes each day. Use timers or apps to help.
• Make a list of fun, no-screen activities. Include outdoor ones as well.

Try this: Write down 10 screen-free ideas and post them where everyone can see.

Explore more:

• Four ways to help cut back on screen time

Why it matters: Sugary drinks are a top cause of weight gain in kids.

Examples to avoid: Sodas, juice drinks, chocolate milk, slushies, sweet teas, and sports drinks.

Better options: Choose water, white milk, or drinks with 3 grams of sugar or less per serving. This includes water with fruit slices, sparkling water, unsweetened tea, or water with a splash of juice.

Try this: Set a family goal to cut out sugary drinks — and stick to it together.

Children’s Wisconsin’s school nurses partner with Milwaukee Public Schools. We work together to promote healthy behaviors among students. The goal is to put in place the Coordinated School Health model from the Centers for Disease Control and Prevention (CDC).

This includes:

• Classroom movement breaks
• Family meal nights
• Health education for students, families, and staff

We are part of a citywide team. Our goal is to reduce childhood obesity through environmental and policy changes.

Focus areas include:

• Healthy food and beverage access
• Active living
• Land use
• School programs and staff training

Our e-learning program teaches K-8 students about healthy eating and physical activity. It helps shape knowledge, attitudes, and habits to support long-term well-being.

Children’s Wisconsin is also part of efforts in the Fox Valley:

• Weight of the Nation Summit – Fox Valley: Community education and action planning to address obesity.
• ThedaCare’s Community Health Action Team: A diverse group of leaders working from all sectors of the community. They come together to improve local health issues, including obesity.