Healthy routines are the building blocks of lifelong well-being for children and teens. Parents, guardians and teachers can help children and teens develop those healthy habits.

Here are tips:

Make sure they get enough sleep. Children and teens need more sleep than adults, and the amount varies by age. Too little sleep is associated with obesity, partly because inadequate sleep may make us eat more and be less physically active. Children between the ages of 6 and 12 need nine to 12 hours of sleep while most teenagers need eight to 10 hours.

Reduce their screen time. In young people, too much screen time is associated with poor sleep, weight gain, lower grades in school, and poor mental health. Reducing screen time can help free time for other activities and improve sleep. Limit the time children and teens watch television, play video games, or use a smartphone or tablet.

Help them develop healthy eating habits. Provide plenty of vegetables, fruits and whole-grain products. Choose lean meats, poultry, fish, lentils and beans for protein. Include low-fat or non-fat milk or dairy products, such as cheese and yogurt. Encourage your family to drink water instead of sugary drinks.

Help children and teens stay active. In addition to being fun, regular physical activity has many health benefits, including decreasing blood pressure, reducing risk of depression and boosting academic performance by improving attention and memory.

Make physical activity part of your family’s daily routine by taking walks or playing active games together. Take young people to places where they can be active, such as public parks, playgrounds or basketball courts.

Encourage your child to participate in physical activity or sports programs. Remember that children imitate adults. Start adding physical activity to your own routine and encourage your child to join you.

Roasted Feta Soup

• 1 (8 ounces) block feta cheese
• 1 red bell pepper, sliced into chunks
• 4 tomatoes, chopped
• 1 onion, chopped
• 2 sprigs of fresh rosemary
• 1 garlic bulb, sliced at the top
• 1 tablespoon olive oil
• Salt and pepper to taste
• 4 cups low sodium vegetable broth

Wash hands with soap and water. Clean the pepper and onion by scrubbing with a clean vegetable brush under running water. Gently rub the tomatoes and fresh rosemary under cold running water. Prepare as directed.

Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper or aluminum foil.

Place the feta, peppers, tomatoes, onion, rosemary and garlic on the prepared baking sheet pan. Sprinkle with olive oil. Season with salt and pepper if desired.

Bake for 45 minutes, or until the vegetables are tender and feta cheese is golden on top.

Remove from the oven and set aside until cool enough to handle.

Squeeze the softened garlic cloves out of their skins. Remove and discard rosemary stems.

Transfer everything to a blender and add broth. May need to blend in batches depending on size of blender. Blend for 2 minutes, or until smooth and creamy.

Transfer to a medium saucepan and heat through.

Store leftovers in a sealed container in the refrigerator for up to four days.

Makes 6 servings.

Nutrition information per serving (1 cup): Calories 170, total fat 11g, saturated fat 5g, cholesterol 35mg, sodium 500mg, total carbohydrates 12g, fiber 3g, total sugars 4g, includes 0g added sugars, protein 7g, vitamin d 0%, calcium 15%, iron 6%, potassium 6%.