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ormoreservings offruitsandvegetables
• Prepare mealsandsnacksathomeusingfruitsandvegetables,andletchildrenhelpinthekitchensotheylearnhowtomakehealthyfoods.
• Eat togetherasafamilyandmodelhealthyeatingtoyourchildren.
• Offeravarietyoffruits andvegetablesandotherhealthyfoodsatplannedtimesthroughouttheday.Letchildrenchoosewhetherandhowmuchtheyeat.
Fruitsandvegetablesprovidealotofnutrientsandwaterwithoutalotofcalories.Theyalsocontainfiberandavarietyofphytochemicalsthathelppreventcancer,heartdisease,andotherdiseases.Youngchildrenoftenrejectnewfoodsatfirst– itmaytakeseveralexposurestoanewfoodbeforeitisaccepted,sokeeptrying!
orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)
• Turnofftelevisions andputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.
• Work withyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.
• Maketelevisions,videogames,andtheInternetlessconvenienttouseduring freetimesothathealthierchoicesareeasiertomake.
Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!
ormorehoursofphysicalactivity
• Useactivitiesinsteadoffoodsasincentives– a triptothepark,sleddinghill,lasertagarena,skatingrink,battingcage,orcommunitypoolcanbeagreatalternativetotheicecreamshoptocelebrateajobwelldone.
• Walk orbikeasafamilytogetwhereyou’regoing.
• Set upactivitydateswithlike-mindedfamiliesorsignupyourfamilyforacharitywalk– ifyou’reaccountabletosomeoneelseyoumaybemorelikelytostayactive.
Movingyourbodyisagreatwaytoburncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight– plus,itcanbealotoffun!Lookforactivitiesyourfamilycanenjoytogethersoeveryonecanreapthebenefitsandhelpkeeponeanotherontrack!
sweetenedbeverages • Makewaterthenormforquenchingthirst– drinkwater
whenyouarethirstyandofferwatertothirstychildren.
• Sparkling water,stillwaterwithslicesoflemon,andfruityherbalicedteasarefunalternativestoplainwater.
• Nonfat and1%milkand100%fruitandvegetablesjuicescontainbeneficialnutrientsandalsocalories,sothinkofthemasfoodscontributingtowardsyourfamily’sdiet.
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 forhelpidentifyingprogramsandresourcestargetingnutrition,physicalactivity,andscreentime!
ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867
developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.