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Charts & rewards

My goal chart

As parents, we want the best for our children. Many of us have used food, such as lollies, sweet foods or chocolates, to comfort our children if they are hurt or upset, or even to acknowledge or reward good behaviour. Celebrating occasionally with a treat is okay, but it is important we also reward our kids in other ways.

The best reward we can give our children is our time and attention. Rewards that promote health and wellbeing are best, and can contribute to establishing healthy habits while children are young, which will likely last into the years to come.

Setting goals and rewards made easy

Help your child set simple eating, moving and sleeping goals with some of our simple starter ideas.

  1. Eat a healthy breakfast like wheat biscuits, porridge, or wholegrain toast.
  2. Try a new porridge or cereal topping, like fruit, yoghurt, or nuts.
  3. Drink milk with breakfast and dinner.
  4. Drink only water between meal times.
  5. Try a new type of vegetable or fruit.
  6. Sit together with the family for dinner.
  7. Eat at least two sorts of vegetables at dinner time.
Boy eating
  1. Play an active game.
  2. Learn a new outdoor game.
  3. Learn a new indoor game.
  4. Go for a walk.
  5. Ride a bike or scooter.
  6. Make up a new dance.
  7. Play at the park.
  8. Spend no more than an hour a day looking at screens, like televisions, games, computer, tablets and phones.
Girl running
  1. Start quiet time one hour before bedtime.
  2. Put screens away an hour before bedtime.
  3. Plan and keep to a regular bedtime routine.
  4. Read stories or sing songs before bed.
  5. Have a drink of water if thirsty before bedtime.
  6. Put the lights out at the same time every night.
  7. Stay in bed until the morning.
Boy Sleeping