Healthy Eating

Path to improved health

Eating better (for children and families)

• Start the day with a healthy breakfast. It refuels the body and provides energy for the day.

• Let kids help plan and prepare 1 meal each week.

• Eat together as a family as often as possible.

• Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.

• Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.

• Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.

• Drink plenty of fluids. Choose water, low-fat or nonfat milk, and low-calorie beverages.

• Serve a variety of foods.

• Serve food in small portions.

Eating better (for parents)

• Reward children with praise, not food.

• Do not demand or reward “a clean plate.” Let your children ask for more if they are still hungry.

• Read nutrition labels for serving size. This information can help you select foods that fit your family’s needs.

• Bake, broil, or grill foods.

• Avoid cooking with butter or vegetable oil. Use healthier versions like olive, canola, or sunflower oil.

• Choose snacks that provide nutrients and energy. These are essential for active, growing children.

• Ask your doctor about vitamin supplements for you and your children.

Things to consider.....

Follow these additional tips to create a healthy lifestyle for you and your family.

• Keep a food journal. Track what you eat, how much, when, and why.

• Keep an activity log. Track your exercise: type, time, and level.

• Eat at the kitchen table. Avoid eating in the car or while watching TV. This helps you focus on how much you eat and can help prevent overeating.

• Put workouts on your calendar so you keep them. Set exercise clothes out the night before.

• Set goals you can achieve. For example, aim to eat more vegetables and less high-calorie foods.

• Eat only when you’re hungry. Do not eat because you are bored, tired, or stressed. Instead, create other habits. For example, take a walk, play a game, read a book, or call a friend.

• Try not to overeat. Once you aren’t hungry anymore, push the plate away.

• Shop for groceries on a full stomach. This will help you make healthier food choices. It is harder to resist impulse or poor choices when your stomach is empty.

• Be smart about what you drink. Most drinks are empty calories.

• Choose water or low- or no-calorie drink options. A 32 oz. regular soda has up to 400 calories.

• Limit how much alcohol you drink.