hours you watch TV, on most days: A: One hour or less ...

B: One to two hours or less ...

C: Two to three hours or less ...

D: Three to four hours or less ...

E: Four hours or more...

*** DID YOU KNOW: On average, a child spends 20 to 30 hours a week watching TV (three to four hours per day).

By the time a child reaches 18 years of age he will have spent 18,000 hours in front of the TV -- compared with 12,000 hours in the classroom.

Studies indicate that the likelihood of overweight increases between one to two percent for each hour of TV a student watches, a day.

An overweight child's chance of weight loss is reduced by six percent for each extra hour of TV he watches a day.

Among adults the incidence of overweight is four times greater for those who watch three or more hours of TV a day, compared to those who watch one hour or less.

Recent studies indicate that children and adults who watch three or more hours of TV a day, are more likely to have elevated blood cholesterol levels than individuals who watch one hour or less.

Watching TV can result in lack of sleep.

*** WHAT CAN PARENTS DO: SET LIMITS -- determine how many hours of TV your child presently watches.

Then, limit viewing to one to two hours a day (this will also limit your own TV time.) PLAN -- with limited viewing you will have to plan viewing time carefully to get the most enjoyment from TV. Video tape programmes you want to watch so you can view them after your child has gone to bed.

WATCH TV WITH YOUR CHILD and discuss the programmes. A programme may help you discuss difficult topics eg. love, sex, family life etc.

DISCUSS REAL ISSUES -- point out the difference between the real world and the TV world -- some programmes can provide unreal solutions to real life problems. Also, discuss commercials and the messages behind them. Explain how TV makes viewers want things they do not need -- and sometimes want things that may even be harmful to them such as smoking.

DECIDE ON A SUITABLE BED TIME for the good of your child's health.

DO NOT ALLOW YOUR CHILD TO HAVE A TV IN HIS/HER ROOM. You will have no control over that or how much time your child spends watching TV. It will also interfere with the amount of sleep your child will get.

TV should not become a child minder. It can be an unwelcome guest, teaching your child lessons that you do not agree with. You must know what your child is watching and help your child understand and learn from what he sees. Help your child develop more active leisure time pursuits other than passive TV watching.

*** How much sleep do you and your family get? Tick the number of hours of sleep you get most days: A: Seven or less...

B: Seven to eight hours...

C: Nine to 10 hours...

D: 10 to 12 hours...

*** THE IMPORTANCE OF SLEEP: You know how you feel after a late night. You just don't function at your best the next day. Your mental efficiency is impaired and you tend to be irritable and restless.

Unfortunately, a child may feel this way every day if he/she is not getting enough sleep.

Lack of sleep can affect both physical and mental health.

Over tiredness makes a child irritable, grouchy and more prone to fight and argue.

It also makes him/her restless, fidgety and unable to sit still and concentrate in school.

Growth takes place during sleep, so inadequate sleep will affect growth.

*** WHAT CAN PARENTS DO? DETERMINE HOW MUCH SLEEP YOUR CHILD NEEDS -- the amount of sleep each child needs varies. You can usually tell by a child's disposition. In general a child needs 10 to 12 hours sleep, a teen needs nine to 10 hours and an adult seven to eight hours.

DECIDE ON A SUITABLE BED TIME -- It is important to establish a set bedtime so your child knows what time he or she is expected to be in bed. The parents' attitude to bed time should be pleasant but firm. Some working parents feel guilty about not being home much, so find it difficult establishing early bed times. However, you are not doing a child any favours by allowing him to stay up late.

HAVE QUALITY TIME -- Reading to your child before bedtime can be an ideal way of rounding out your child's day. Most children enjoy having the undivided attention of a parent, even for just a few minutes.

Getting all the sleep a child needs will help him/her feel great and do well at school. So turn off the TV and make sure your child gets enough sleep each night.

Betsy Baillie, R.D.

Nutrition Services Department of Health