Oh, man. You don’t want to be one of those parents. You know, the ones who freak over every 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, B.C. “The earlier the intervention, the better the outcome.”

To get a sense of how your kid rates on the wellness scale, fill out this quiz, based on advice from authorities such as the Canadian Paediatric 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! Now grab a pen and get ready to help your family be as healthy as it can be.

OUR EXPERTS

This quiz was developed with recommendations from:

• Canada’s Food Guide to Healthy Eating
• Canada’s Physical Activity Guide
• Canadian Paediatric Society (CPS)
• Canadian Dental Association
• Marjorie Scott, registered dietitian, Janeway Children’s Health and Rehabilitation Centre, St. John’s, Nfld.
• Dr. Elizabeth Shaw, family physician and associate professor of Family Medicine at McMaster University in Hamilton, Ont. Shaw is also co-chair of the Joint Action Committee for Child and Adolescent Health, a joint committee of the CPS and the College of Family Physicians of Canada

QUIZ

Answer yes or no to each question, making age-appropriate judgment calls where necessary ““ for example, a six-year-old will likely be satisfied with the smaller food servings from the suggested range, while a teen may wolf down the higher amount. Add up the yes answers in each section. Talk to your doctor about low scores (potential trouble spots), but don’t make any sudden changes. Increase healthy habits gradually until you reach the goals below.

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NUTRITION

My child…

1. eats two to three servings (for ages 4″“9) or three to four servings (for ages 10″“16) of milk products every day. One serving = one cup (250 mL) milk, or two slices (50 g) cheese.
2. eats five to 12 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 fruit every day. One serving = one cup (250 mL) salad, or 1/2 cup (125 mL) canned, fresh or frozen vegetables or fruit.
4. eats two to three servings of meat and alternatives, such as beans or tofu, every day. One serving = two tablespoons (30 mL) peanut butter; one egg; or 50 to 100 g (the size of a deck of cards) meat, poultry or fish.
5. eats three regular meals, including breakfast, every day, plus healthy snacks.
6. rarely eats processed food, such as fries, cookies and hot dogs. Candy and other junk foods 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 takeout meals occasionally or rarely.

Nutrition subtotal:  /9

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PHYSICAL ACTIVITY

My child…

1. does a total of about 60 minutes of moderate activity, such as brisk walking, skating, biking or active playing, every day.
2. also does a total of about 30 minutes of vigorous activity, 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 on monkey bars, for example).
4. has no more than 90 minutes of daily “screen time” (read: TV, computer or video games).
5. wears safety equipment, such as a helmet, correctly and consistently.

Physical activity subtotal:  /5

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HEALTHY HABITS

My child…

1. scrubs his hands with soap for a count of five and rinses for another five before eating or handling food, 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-size amount of toothpaste with fluoride. (If under age three, you supervise.)
3. has routine checkups with his dentist every six months, and with his doctor as often as doc suggests.
4. has received the recommended vaccinations at the correct times, including flu vaccinations.
5. has a healthy body weight, says his doctor.
6. gets enough sleep. I know because she generally falls asleep easily, stays asleep at night, wakes without trouble and stays awake and alert during the day.
7. gets the right amount of over-the-counter and prescription medications, because I follow directions.
8. is able to manage chronic conditions, such as asthma, because I follow the doctor’s treatment and prevention recommendations.
9. is not exposed to cigarette smoke.
10. has 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.

Healthy habits subtotal:  /11

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MENTAL HEALTH

My child…

1. knows he is loved. He gives and receives hugs and loving words often.
2. feels she belongs within our family and community.
3. has good self-esteem and feels positive about herself most of the time.
4. feels physically safe.
5. has a healthy body image, which I promote by praising her accomplishments rather than weight or appearance, talking about diversity, and referring to my own body positively.
6. knows when discipline is necessary, because I set clear and realistic rules.
7. comes 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

QUIZ TOTAL:  /34

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BONUS! TEST YOUR SUMMER HEALTH SMARTS

Kids should wear:

1. sunblock with a rating of SPF 15.
2. sunblock with a rating of SPF 30 or higher.
3. a loose cotton shirt, hat and sunglasses.

ANSWER: All of the above. The Canadian Dermatology Association recommends that children wear a minimum SPF 15 sunblock, and SPF 30 if they are prone to sunburn. Hats, long sleeves and pants will also help shield young skin from harmful UVA and UVB rays.

Symptoms of heat exhaustion include:

1. cold, clammy, pale skin.
2. flushed, hot, dry skin.
3. headache, nausea or cramps.

ANSWER: A and C. Find a cool spot pronto, loosen clothing, and have the child lie down with his feet elevated. Give him lots of water. Flushed, hot, dry skin could indicate life-threatening heatstroke ““ call for medical help and cool him down in a chill bath or with wet sheets or towels.

It’s okay to use insect repellent:

1. that contains less than 10 per cent DEET, for kids ages two to 12.
2. as often as needed.
3. that contains up to 30 per cent DEET, for kids ages two to 12.

ANSWER: A. The Canadian Paediatric Society recommends repellents with 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 with up to 30 per cent DEET.

Red, itchy and blistered skin, caused by poison ivy, sumac and oak, should be treated:

1. with antibiotic ointment and gauze.
2. by removing any clothing that may have touched the plant, flushing the skin with cool water, then washing the area with soap and water.
3. with a double dose of antihistamine.

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

It’s May, and your daughter is sneezing and complaining about itchy eyes, a stuffed-up nose and blocked ears. She may be allergic to pollen from:

1. ragweed.
2. trees.
3. grass.

ANSWER: B or C. Trees are usually 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. Talk to your doctor. CF