Nutrition Tips

When it comes to your diet, a few simple changes can make a big difference. Follow these tips to eat more healthfully.

For Children and Families

• Start the day right—eat breakfast so your body has enough energy for the day.
• Eat slowly. It's easier to tell if you are hungry or full when you eat slowly.
• Eat more vegetables and fresh fruits. Aim for a total of 5 1/2 cups of fruits, juice and vegetables every day.
• Eat more whole grains (e.g., oats, whole wheat, rye). Try to eat at least 3 ounces of whole grains every day.
• Drink plenty of fluids during the day. Choose water, low fat or fat free milk, and low calorie or diet beverages.

For Parents

• Reward children with praise rather than food.
• Let kids help plan one meal each week and eat together as often as possible.
• Children imitate their parents—so set a good example by serving a variety of foods.
• Serve food in small portions. Do not demand or reward "a clean plate." Let your child ask for more if he or she is still hungry.
• Read nutrition labels for serving size and calorie information. The information on the labels can help you select foods that best fit into your family's meal and snack plans.
• Bake, broil or grill foods to reduce fat. Try using healthful oils like olive, canola or sunflower.
• Keep a variety of healthful snacks on hand that provide nutrients and energy for active, growing bodies. Good options include fresh fruit, 100% fruit juice, vegetables, whole grain cereals and crackers.
• Try lower calorie or lower fat foods like baked chips, reduced-sugar cereals and low fat dressings.

Exercise Tips

Getting active is one of the best things you can do for your health. Follow these tips to get started:

For Children and Families

• Move more. Try to get 30 to 60 minutes of physical activity every day. Several 10- to 15-minute sessions of moderate activity each day add up.
• Plan regular physical activity into your daily routine. Walk as a family before or after meals. Or enjoy playtime with your family by shooting hoops or walking to the park.
• Limit TV, computer and video game time to a total of one to two hours per day.
• Balance energy calories with activity calories. The energy you get from the foods and beverages should equal the calories you burn in activity every day.
• Increase household activities (e.g., walking the dog, dusting, vacuuming and gardening). These activities are good ways to burn calories.
• Include an activity like hiking or bike riding when you go on vacation.

For Parents

• Be a role model for your children. Do something active every day.
• Park the car in a spot farther away from the store and walk.
• Take the stairs instead of the elevator, or get off one floor early and take the stairs up the last flight.
• Get off the bus one stop early and walk the rest of the way.
• Use an exercise machine or lift weights while watching television.
• Walk to do errands.