Tips for Healthy Eating
Breakfast – the most important meal of the day
· Provide healthy foods that are fast and convenient: yogurt, cottage cheese, fruit, low fat whole grain bars, fresh fruit pieces.
· Help your child get organized so they have time to eat breakfast.
· Prepare breakfast the night before.
· Offer foods on the run if your child is late: fruit, trail mix, whole grain breakfast bar.
More Fruits and Vegetables
· Keep a variety of fruits and vegetables on hand at home.
· Have cleaned and cut-up fruit and vegetables available and in sight in the refrigerator for snacking.
· Purchase only 100% juice products.
· Serve two or three vegetables with dinner.
· Serve salads with a variety of vegetables and even fruit pieces.
· Pack fruit or vegetables cut and ready to eat in your child’s backpack to eat at school.
· Use plenty of vegetables in soups, casseroles, and sauces.
· Be a role model for your child: eat more fruits and vegetables yourself.
· Plant a garden.
Children Need Calcium
· Serve low-fat or fat-free milk at every meal.
· Flavor milk with a little strawberry or chocolate if necessary.
· Cut up cheese cubes or have string cheese for snacking.
· Keep yogurt or pudding made with low-fat or nonfat milk available.
· Cook with low-fat dairy products in soups and casseroles.
· Serve broccoli, collard greens, and turnip greens (all high in calcium).
Eat Healthy Together as a Family
· Make grocery shopping and food preparation a family activity.
· When having take-out, choose healthy foods.
· When eating together, turn the TV off, do not answer the phone and spend time talking about your day.
Help Your Child to be More Active
· Encourage active, spur-of-the-moment physical activity, such as dancing to music.
· Limit the time your child watches television and plays computer games.
· Give your child household chores, such as shoveling snow, raking leaves, or walking the dog.
· Help your child find physical activities that are fun and not too difficult or embarrassing.
· Use the stairs instead of taking an elevator, and walk instead of riding in a car whenever daily life allows.
· Participate in physical activity together.