[© Bonnie Schiedel. Originally published in Canadian Family, Summer 2006)

Use this quiz as a take-action guide to help your kid flourish

Oh, man. You don’t want to be one of those parents. You know, the ones who freak over every sniffle and scrape or bite of loot-bag candy. Still, there are smart steps you can take to keep your child healthy and safe, now and later on in life. “Childhood health problems can be very far-reaching,” says Dr Henry Ukpeh, a pediatrician in Trail, BC. “The earlier the intervention, the better the outcome.”

To get a sense of how your kids rate on the wellness scale, fill out this quiz, based on authorities such as the Canadian Pediatric Society. Note that the questions apply to children between the ages of four and 14, as infants, toddlers and older teens have their own particular health issues and requirements. This isn’t a substitute for a doctor’s visit, either, so why not take the completed quiz to your child’s next appointment? Oh, and one last thing: the monkey-see, monkey-do adage is all too true, so consider your own lifestyle when answering the questions. You’re a powerful role model for your child. Now grab a pen and get ready to help your family be as healthy as it can be! 

OUR EXPERT SOURCES BOX
This quiz was developed with recommendations from:
· Canada’s Food Guide to Healthy Eating
· Canada’s Physical Activity Guide
· Canadian Paediatric Society
· Canadian Dental Association
· Marjorie Scott, registered dietitian, Janeway Children’s Health and Rehabilitation Centre, St. John’s, Nfld. 
· Dr Elizabeth Shaw, pediatrician and associate professor of Family Medicine, McMaster University, Hamilton, Ont. 
· Dr Henry Ukpeh, pediatrician and member of the Canadian Paediatric Society Public Education subcommittee, Trail, BC

ADD IT UP 
· Answer yes or no to each question, making age-appropriate judgement calls where necessary - for example, a six-year-old will likely be satisfied with food servings from the smaller end of a suggested range, while a teen may wolf down the higher amount.
· Add up the number of yes answers in each section. A low score can help you pinpoint potential trouble spots. Talk to your doctor about your areas of concern, but don’t make any big, sudden changes. For example, if you decide to increase your family’s physical activity, do it gradually by adding 10 minutes of moderate, and five minutes of vigorous, activity a month.

NUTRITION:

My child:

1. eats two to three servings (for ages four to nine) or three to four servings (for ages 10 to 16) of milk products every day. One serving = one cup (250 mL) milk, or two slices (50 g) cheese 

2. eats five to12 servings of grain products, preferably made with whole grains, every day. One serving = one slice of bread, or 1/2 cup (125 mL) pasta or rice

3. eats five to 10 servings of vegetables and fruits every day. One serving = one cup (250 mL) salad, or 1/2 cup canned, fresh or frozen vegetables or fruit

4. eats two to three servings of meat and alternatives, such as beans or nuts, every day. One serving = two tablespoons (30 mL) peanut butter, one egg, 50 to 100 g (deck of cards) meat, poultry or fish 

5. eats three regular meals, including breakfast each day, plus a couple of healthy snacks. 

6. rarely eats processed food, such as fries, potato chips, cookies and hot dogs. Candy and other junk food are for special occasions and treats. 

7. usually drinks water or milk, occasionally drinks pure fruit juice and rarely drinks pop or other high-sugar beverages. 

8. eats healthy fats, such as soft-tub margarine, olive oil and canola oil, rather than products made with butter, lard and palm oil. 

9. has at least one meal with our family a day. He eats restaurant or take-out meals occasionally or rarely.

Nutrition subtotal: /9

PHYSICAL ACTIVITY

My child:

1. does a total of about 60 minutes of moderate activities, such as brisk walking, skating, biking or active playing, every day.

2. also does a total of about 30 minutes of vigorous activities, such as running or soccer, every day. 

3. develops a variety of physical skills during active time, such as endurance (from jumping rope or swimming, among others), flexibility (from stretching, gymnastics or dancing) and strength (from climbing or swinging on monkey bars, for example).

4. has no more than 90 minutes of sedentary “screen time” (read: TV, computer or video games) daily.

5. wears safety equipment, such as a helmet, correctly and consistently. 

Physical activity subtotal: /5

HEALTHY HABITS

My child:

1. scrubs his hands with soap for a count of five and rinses for another five before eating, handling food or playing in water, and after using the washroom and playing outdoors or with pets.

2. brushes her teeth gently and thoroughly at least twice a day for two minutes, especially before bed, using a pea-sized amount of toothpaste with fluoride. If under six, you supervise.

3. has routine checkups with his dentist every six months and with his doctor as often as the doctor suggests.

4. has received the recommended vaccinations at the correct times, including flu vaccinations. 

5. has a healthy body weight, according to his doctor. 

6. gets enough sleep. I know this because she generally falls asleep easily, stays asleep at night, wakes without trouble and stays awake during the day. 

7. gets the right amount of over-the-counter and prescription medications, because I follow the directions.

8. is able to manage chronic conditions, such as allergies or asthma, because I follow her doctor’s recommendations for treatment and prevention of flare-ups. 

9. isn’t exposed to cigarette smoke.

10. is aware of age-appropriate information about sexual health, safety and behaviour, because I talk to him periodically about it.

11. knows about the dangers of substance abuse, including alcohol, drugs and solvents, because I’ve raised it when appropriate.

Healthy habits subtotal: /11


MENTAL HEALTH

My child:

1. knows that he is loved with no strings attached. He regularly gives and receives affection, such as hugs and loving words. 

2. feels that she belongs, within our family and our community.

3. has good self-esteem and feels positive about herself most of the time. She feels special and valued. 

4. feels physically safe. 

5. has a healthy body image, which I promote by complimenting her more often on accomplishments rather than weight or appearance, talking about diversity, and referring to my own body in a positive way.

6. knows when discipline is necessary, because I set clear and realistic rules and limits. When I discipline my child, I try hard to make sure that it is fair, appropriate and consistent. 

7. feels comfortable coming to me for help and comfort when he’s having difficulties. I try to help him learn from his mistakes and challenges. 

8. doesn’t see me disrespect or fight with my partner or ex-partner. If we’re having difficulties, we do our best to work them out without involving our child.

9. has some time to relax every day and to decide what she wants to do with her time.


Mental health subtotal: /9

Total: /34


BONUS QUIZ: Test your summer-health smarts

Q1. Kids should wear:
a. sunblock with a rating of SPF 15
b. sunblock with a rating of SPF 30 or higher
c. a loose cotton shirt, hat and sunglasses

A1. All of the above. The Canadian Dermatology Association (CDA) recommends that children over one wear sunblock with a minimum of SPF 15, and if a sunburn develops bump it up to SPF 30. Shades, hats and long sleeves and pants will also help shield young skin from harmful UVA and UVB rays. 

Q2. Symptoms of heat exhaustion include:
a. cold, clammy, pale skin
b. flushed, hot, dry skin
c. blurred vision and cramps

A2. A and C. Find a cool spot pronto, loosen clothing, and have your child lie down with his feet elevated. Encourage him to drink lots of water. Flushed, hot, dry skin could indicate heatstroke, which is life-threatening. Call for medical help and cool down immediately by putting your child into cool water or by covering him with wet sheets or towels. 

Q3. It’s okay to use insect repellent:
a. that contains less than 10 per cent DEET for kids ages two to 12
b. as often as needed
c. that contains less than 30 per cent DEET for kids ages two to 12 

A3. A. To prevent mosquito bites, the Canadian Pediatric Society recommends bug repellent that contains less than 10 per cent DEET for children between two and 12, used up to three times a day. Children over 12 can use a product that contains less than 30 per cent DEET, applied according to manufacturer’s directions. If your family lives in an area where West Nile Disease has been detected (visit www.phac-aspc.gc.ca and click on West Nile Virus Monitor), also consider wearing light-coloured clothing with long sleeves and cuffs. 

Q4. Red, itchy and blistered skin, caused by poison ivy, sumac and oak, should be treated:
a. with antibiotic ointment and gauze
b. by removing clothing that may have touched the plant, flushing the skin with cool water, then washing with soap and water
c. with a double dose of antihistamine

A4. If your child is really itchy and miserable, ask your doctor about an antihistamine and cortisone cream.


Q5. It’s May, and your daughter is sneezing and complaining about itchy eyes, a stuffed-up nose and blocked ears. You suspect she may be allergic to pollen from:
a. ragweed 
b. trees
c. grass 

A5. B or C. Generally, trees are the culprit in late April and May, while late May to mid-July is prime grass-allergy season. Ragweed causes problems from late August until the first frost zaps the plants. Talk to your doctor about preventing and treating seasonal allergies. 


To commission, reprint, post or copy one of Bonnie's articles, email bonnie@northstarwriting.ca