Healthy Living

 Eating Better

For Children and Families

    * Start the day with a healthy breakfast. It refuels your body and gives you energy for the day.
    * Let kids help plan one meal each week and eat together as often as possible.
    * Eat slowly. It takes 20 minutes for your brain to register 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        every day.
    * Eat more whole grains (e.g., oats, brown rice, rye, crackers, whole-wheat pasta). Try to eat at least        3 ounces of whole grains every day.
    * Drink plenty of fluids. Choose water, low-fat or nonfat milk and low calorie or diet beverages.
    * Serve a variety of foods.

Healthy Habits for Life

    * Write down what you eat: how much, when and why. For example, what do you eat when you’re            stressed out?
    * Record your physical activity: how long, how often and how hard do you work out?
    * Eat only at the kitchen table. Don’t drive, watch television or talk on the phone while you eat. This            helps you focus on how much you are eating, which can prevent overeating.
    * Put out your exercise clothes the night before as a reminder to walk or work out in the morning.
    * Set goals you can achieve. For example, aim for eating more vegetables and fewer high-calorie            foods.
    * Don’t “up size” your favorite drink — 32 oz. of regular soda has up to 400 calories! Choose a diet        drink instead.
    * Eat only until you’re not hungry and push the plate away. Don’t stuff yourself.
    * Eat only because you’re hungry, not because you’re bored, tired or stressed. Use alternatives to            eating when you’re not hungry: take a walk, play a game, read a book or call a friend.
    * Do your grocery shopping on a full stomach. This will help you make healthier food choices, rather        than grabbing over-processed high-calorie foods, which can be hard to resist when your stomach        is empty.