or more servingsof fruits and vegetables5210.psu.edu/wp-content/uploads/2017/04/civilian... · •...

ormoreservings offruitsandvegetables

• Offeravarietyof fruitsandvegetablesandotherhealthyfoodsatplannedtimesthroughoutthedayandletchildrenchoosewhetherandhowmuchtheyeat.

• Shredorpureefruitsandvegetables andusethemasingredientstoincreaseafood’sfruitandvegetablecontent—tryshreddedzucchiniinbreakfastbreadorpureedcauliflowerinmacaroniandcheese.

• Letchildrenhelpmakesnackssotheylearnhowtoprepare healthyfoods.

Fruitsandvegetablescanprovidechildrenwithalotofnutrients,water,fiber,andphytochemicalsthathelppreventdiseasesandkeeptheirbodieshealthy.Youngchildrenarestilllearninghowtobecompetenteaters,sothey’remorelikelytoeatsomethingthattheirpeersorteachersareeating– beagoodmodel!Theyalsotendtorejectnewfoodsatfirst– itmaytakeseveralexposurestoanewfoodbeforeitisaccepted,sokeeptrying!

orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)

• Provide screen-freechildcare.

• Worktofosterachildren’sloveformusicanddancing,reading,makingart,exploringtheoutdoors,interactingwithothers,buildingandcreating,andimagining.

• Helpeducateparents abouthealthyscreentimehabits—likeremovingtelevisionsfrombedrooms,turningoffmediaduringmealtimes,andsettingandenforcinglimits.

Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime.TheAmericanAcademyofPediatricsrecommendsNOscreentimeforchildrenundertwoyearsofage.

ormorehoursofphysicalactivity

• Givechildrenplentyof chancestogetoutsideineveryseason.

• Provide childrenwithaccesstoplaygrounds,grassfields,portableequipmentlikeballs,andridingtoysliketricyclesandscooters.

• Feel freetojoininthefun– afterall,adultsneedphysicalactivity,too!

Activeplaytimeisimportantforlotsofreasons:itgivesyoungchildrenopportunitiestomovetheirbodies,usetheirimagination,practiceproblemsolving,andengageinsocialinteractionsthatpromoteself-awarenessandempathy.Plus,itincreasesphysicalfitness!

sweetenedbeverages

• Makewaterthenormforquenchingthirst—drink waterwhenyouarethirsty,andofferedwatertothirstychildren.

• Ensure thatdrinkingwateriseasilyaccessibleatalltimes.

• Nonfat and1%milkand100%fruitandvegetablejuicescontainbeneficialnutrientsaswellascalories,sothinkofthemasfoodsthatcancontributetowardsahealthydietratherthanbeveragestodrinkwhenthirsty.

Itisimportanttodrinkfluidstostayhealthy,butsweetenedbeveragesaddextrasugarandcaloriestothediet.Watchoutfordrinkswiththefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).

ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.edu forhelpidentifyingchildcareandcommunity-basedprogramstargetingnutrition,physicalactivity,andscreentime!

ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867

developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.