January Family Tips
- Help your child set one healthy goal
- Have your child track their progress.
- Encourage your child to track their goals with lots of enthusiasm.
- If you find a couple of vegetables that they do like, well, it is okay to repeatedly serve them. Just continue to introduce one new food at a time.
- Don’t nag, its okay if they refuse new foods initially, introduce the food again in a few weeks.
- Beans are now listed in the "meat group" because they are packed with protein.
- Try to limit overall TV and “screen” time to 2 hours a day.
- Be patient. It takes time to change habits.
- Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and
fruit-flavored drinks
- Think small. You can reach any goal with one focused step at a time.
- Try to walk 10,000 steps a day!
- Set a regular time for family meals
- Make a shopping list of all the foods you need and have your kids help.
- Eat at least two 100% whole-wheat food today such as whole wheat pita bread or mini bagels.
- Use reduced fat or low fat ingredients such as low fat cheese or skim milk
- Making pasta tonight? Make it a healthy dinner by using whole-wheat pasta.
- Let the kids help plan their lunches for the week.
- Add low-fat or fat-free milk instead of water when cooking oatmeal and hot cereal.
- Dip fruits and vegetables into yogurt.
- Any puzzle that taps your child's language or math skills can leave you sharp and stimulated.
- Praise your child for trying to change habits. Be encouraging.
- When you are eating out, agree on at least 1 healthy substitution with your child
- Get rid of unhealthy snacks that can derail your child’s goals.
- Evaluate your family’s healthy goals.
- Be positive. Smiling is good for your health.
- Choose lean meats such as chicken breast, lean ham or roast beef.
- You can add lots vegetables in soups for a filling and delicious dinner meal. Let your child choose a new vegetable to add to the soup.
- Limit the amount of added sugar in your child’s diet.
- Set aside time everyday for daily activity. Make it part of your family's routine.
- All children age 3 and older need yearly blood pressure measurements.
- ¼ cup of dried cranberries is great with a salad for added taste and vitamins and counts as a serving of fruit.
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